Welcoming chiropractic clinic interior with seating, plants, and health supplements display including SISU Magnesium 250, at Tutt Street Family Chiropractic

Discover Magnesium Benefits: Improve Sleep, Mood, and Heart Health

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If you're in your midlife and struggling with insomnia, low mood, or brain fog, there might be a surprising culprit: magnesium deficiency. This hot topic is buzzing from dinner parties to TikTok, where the hashtag magnesium has garnered over 1.3 billion views in the past week. “It’s one of the most common micronutrient insufficiencies in today’s diet, and I recommend it to many patients for sleep and muscle relaxation,” says Dr. Cary Yurkiw, founder of Tutt Street Family Chiropractic.

Why All the Fuss About Magnesium?

“Magnesium is involved in over 600 bodily biochemical reactions,” explains Dr. Linia Patel, a dietitian. “It is an essential dietary mineral for energy production, nervous system function, blood pressure regulation, and blood glucose control. It also plays a pivotal role in stress management and sleep.” Because testing for magnesium deficiency isn't routine, it often goes undetected. Symptoms can include mood changes, migraines, sleep disturbances, and general malaise, according to Patel.

Magnesium and Brain Health

Magnesium has been shown to significantly benefit brain health. A study published in the British Medical Journal followed over 6,000 women aged 65 and above for over 20 years, finding a link between magnesium levels and a lower risk of mild cognitive impairment. Another study in Aging Neuroscience showed that magnesium improved cognitive function. A 2017 review of 18 studies by psychology researchers found that magnesium could also reduce anxiety.

Boosting Heart Health with Magnesium

Increased magnesium intake also appears to boost heart health dramatically. A study in the Journal of the American Heart Association followed nearly 90,000 nurses over 28 years and found that those with the highest magnesium intake had a 39 percent lower risk of having a heart attack compared to those with the lowest intake. Another review found that higher magnesium levels were associated with an 8 percent lower chance of developing high blood pressure.

How Much Magnesium Do You Need?

According to Health Canada, the recommended dietary allowance (RDA) for magnesium is 400-420mg daily for men and 310-320mg daily for women. However, many people do not meet these requirements. Modern diets, often highly processed, contribute to this deficiency.

Magnesium is naturally found in seeds and nuts, especially almonds, cashews, and Brazil nuts. Yet even those eating home-cooked meals might be affected if they use common processed ingredients like white rice and flour.

Are You at Risk?

Midlife adults are particularly vulnerable to low levels of magnesium. “There is some evidence that older adults consume less magnesium than younger people and may not absorb or retain magnesium as effectively,” says Amati. Factors such as alcohol consumption, chronic stress, and certain health conditions can exacerbate the problem. Lower magnesium levels have been reported in asthmatics and migraine sufferers, while some medications, such as those for high blood pressure, can affect absorption.

My Personal Experience with Magnesium Deficiency

I wasn’t aware of my magnesium deficiency until I went for blood tests to get to the root of my chronic insomnia, something I’ve suffered from for most of my adult life. I visited HUM2N, a longevity clinic in London, for its Foundational Testing package, which tested 120 biomarkers. The results showed that my magnesium was chronically low while most levels were healthy.

Dr. Mohammed Enayat, the clinic’s founder, recommended a 300mg nightly magnesium dose and a gut-health diet to improve nutrient absorption. After a week of supplements, my decades-long sleep problems were fixed. I slept for a much more normal 7-8 hours a night.

The Importance of Adequate Magnesium Intake

Many studies, including a 2022 review involving over 7,500 people, have found that sufficient magnesium improves sleep quality and quantity. Some experts believe that current government recommendations for magnesium aren’t high enough.

In the US, the guidelines are higher at 420mg for men and 320mg for women. Studies have shown that higher doses can significantly impact our brains. A study of over 6,000 midlifers found that those who took over 550mg of magnesium daily had a brain one year younger by age 55 compared to those consuming 350mg per day.

Should You Take Magnesium Supplements?

While it’s ideal to get your magnesium from food sources, supplements can be beneficial if you are deficient. Foods rich in magnesium include greens, beans, nuts, barley, quinoa, buckwheat, brown rice, oats, avocados, fatty fish, natural peanut butter, and whole-food soy products. One square of dark chocolate also provides nearly 65mg of magnesium.

Supplementation might be necessary for those struggling to meet their magnesium needs through diet alone. At Tutt Street Family Chiropractic, we offer SISU Magnesium 250 for $55.08, a high-quality supplement designed to help you achieve your health goals. This product temporarily promotes relaxation, helps ease some of the adverse effects of stress, and improves sleep quality.

It's a vital addition to any daily self-care routine, protecting your heart and arteries while calming your muscular and nervous systems. You can purchase it directly from our online store here.

Visit Tutt Street Family Chiropractic in Kelowna

At Tutt Street Family Chiropractic in Kelowna, we understand the importance of holistic health. If you suspect a magnesium deficiency might affect your health, I invite you to visit our clinic. As a chiropractor and health coach, I am committed to helping you achieve optimal wellness. We accept new patients without a doctor referral and bill directly to insurance, including ICBC.

To book an appointment, visit our website here or call or message us at 250-486-0062. Let’s work together to improve your health and well-being!

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For more health tips and updates, follow our blog and stay connected with us on social media @drcaryyurkiw. We look forward to welcoming you to our clinic and helping you achieve your health goals.

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By Dr. Cary Yurkiw, Chiropractor and Health Coach, Kelowna

Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!

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