The importance of quality sleep cannot be overstated. It is essential for our overall health and well-being. While there are several factors that can affect sleep, one mineral that has gained attention for its potential to improve sleep quality is magnesium. In this article, we will explore the role of magnesium in the body, its impact on sleep, and how to determine your magnesium needs.

Generally, the recommended dosage for magnesium supplementation that can help you sleep, is between 250-350 milligrams, however, there are various factors that determine the optimal amount. Things to consider include other dietary supplements that are taken, as well as other health issues. Ingesting too much magnesium may have an adverse effect on a good night’s rest as it can cause issues with your digestion, and of course, an overconsumption, in rare cases, leads to magnesium toxicity.

Understanding the Role of Magnesium in the Body

Magnesium is a mineral that plays a crucial role in various bodily functions. It is involved in over 300 enzymatic reactions, including energy production, muscle contraction, and nerve function. Magnesium also aids in maintaining normal heart rhythm, regulating blood sugar levels, and supporting bone health.

The human body does not produce magnesium on its own, so it must be obtained through diet or supplements. Unfortunately, studies show that many individuals do not meet their magnesium requirements, which can have a negative impact on overall health, including sleep quality.

The Importance of Magnesium for Health

Magnesium is vital for overall health and well-being. It helps maintain proper muscle and nerve function, supports a healthy immune system, and plays a role in regulating blood pressure. In addition, magnesium is involved in the production of DNA and protein synthesis.

Magnesium deficiency has been linked to various health issues, including cardiovascular disease, diabetes, and osteoporosis. Insufficient magnesium levels can also contribute to poor sleep quality, as it may result in muscle cramps, restless leg syndrome, or anxiety.

Magnesium and Its Impact on Sleep

Studies have shown that magnesium plays a significant role in promoting healthy sleep patterns. It has been found to help regulate the body’s natural sleep-wake cycle, known as the circadian rhythm. Magnesium supports the production of the sleep-inducing hormone melatonin, which helps signal to the body that it’s time to sleep.

In addition to its role in melatonin production, magnesium has been found to promote relaxation by binding to certain neurotransmitter receptors in the brain, such as GABA receptors. GABA is an inhibitory neurotransmitter that helps calm the nervous system, allowing the body to relax and fall asleep more easily.

It is also worth mentioning, magnesium deficiency has been associated with an increased risk of insomnia and other sleep disorders. Supplementing with magnesium has shown promising results in improving sleep quality and reducing the time it takes to fall asleep. It may also help alleviate symptoms of restless leg syndrome, a condition characterized by uncomfortable sensations in the legs that can disrupt sleep.

It’s important to note that while magnesium can be beneficial for sleep, it is not a cure-all for sleep problems. Other lifestyle factors, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and managing stress, also play a significant role in promoting healthy sleep.

In conclusion, magnesium is a vital mineral that supports various bodily functions and plays a crucial role in promoting healthy sleep. Ensuring an adequate intake of magnesium through diet or supplements can help maintain overall health and improve sleep quality. However, it’s always best to consult with a healthcare professional before starting any new supplements or making significant changes to your diet.

The Connection Between Magnesium and Sleep Quality

Magnesium deficiency has been linked to sleep problems such as insomnia and restless leg syndrome. Insufficient magnesium levels can disrupt the function of neurotransmitters involved in sleep regulation, leading to difficulty falling asleep or staying asleep throughout the night.

But what exactly is magnesium and how does it affect our sleep? Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. It is involved in muscle and nerve function, blood pressure regulation, and the production of DNA and protein. In terms of sleep, magnesium’s impact extends to its influence on sleep hormones.

How Magnesium Affects Sleep Hormones

As previously mentioned, magnesium supports the production of melatonin, a hormone that helps regulate sleep-wake cycles. Melatonin is often referred to as the “sleep hormone” because it signals to our body when it’s time to sleep and when to wake up. Adequate levels of magnesium can enhance melatonin production, promoting better sleep.

But that’s not all. Magnesium also affects other sleep hormones, such as cortisol, a hormone linked to stress. High levels of cortisol can interfere with sleep and lead to restlessness. Magnesium helps regulate cortisol levels, promoting a more relaxed state conducive to sleep. So, by ensuring we have enough magnesium in our bodies, we can help maintain a healthy balance of sleep hormones.

Magnesium and Insomnia: What’s the Link?

Insomnia is a common sleep disorder characterized by difficulty falling asleep or staying asleep. Research suggests that magnesium deficiency may contribute to the development of insomnia. Low magnesium levels can lead to increased levels of stress and anxiety, making it harder to unwind and fall asleep.

But how does magnesium help alleviate insomnia? Well, magnesium’s role in muscle relaxation may play a significant part. When our muscles are tense, it can be challenging to find a comfortable position to sleep in. This tension can also lead to restless leg syndrome, a condition in which individuals experience an uncontrollable urge to move their legs, often disrupting sleep. Adequate magnesium levels can help relax muscles, reducing the likelihood of restless leg syndrome episodes and promoting a more peaceful sleep.

While magnesium can have a positive impact on sleep quality, it is not a magical cure for all sleep problems. Other factors, such as lifestyle habits, stress levels, and underlying medical conditions, can also influence sleep. However, ensuring we have sufficient magnesium levels can be a step in the right direction towards improving our sleep.

Magnesium plays a vital role in sleep quality by influencing sleep hormones and promoting muscle relaxation. By maintaining adequate magnesium levels, we can support the production of melatonin, regulate cortisol levels, and reduce the likelihood of insomnia and restless leg syndrome. So, if you’re struggling with sleep, it may be worth considering whether you’re getting enough magnesium in your diet or if a magnesium supplement could be beneficial.

Determining Your Magnesium Needs

Every individual’s magnesium needs may vary based on factors such as age, sex, physical activity level, and overall health. The recommended daily intake of magnesium varies between 310 to 420 milligrams for adults.

Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is involved in over 300 biochemical reactions, including energy production, muscle and nerve function, protein synthesis, and blood pressure regulation.

Daily Recommended Intake of Magnesium

The National Institutes of Health provides guidelines for daily magnesium intake. For adult males aged 19-30 years, the recommended daily intake is 400 milligrams. Adult females aged 19-30 years are advised to consume 310 milligrams per day. These recommendations increase to 420 milligrams for males aged 31 years and older and 320 milligrams for females aged 31 years and older.

Meeting the recommended magnesium intake can be achieved through a balanced diet that includes magnesium-rich foods such as leafy green vegetables, nuts, seeds, whole grains, and legumes. However, it is worth noting that these values may vary based on individual circumstances, so it is always best to consult a healthcare professional to determine your specific magnesium needs.

Factors Influencing Your Magnesium Requirement

Several factors can influence an individual’s magnesium requirements. These include but are not limited to pregnancy, breastfeeding, certain medical conditions such as diabetes or gastrointestinal disorders, and medications that can deplete magnesium levels.

Pregnant and breastfeeding women have increased magnesium needs to support the growth and development of their babies. During pregnancy, magnesium is essential for the formation of the baby’s bones, teeth, and muscles. It also plays a role in maintaining the mother’s blood pressure and preventing preterm labor.

Individuals with diabetes may have higher magnesium requirements due to increased urinary excretion of the mineral. Magnesium supplementation has been shown to improve insulin sensitivity and glucose control in people with diabetes.

Gastrointestinal disorders such as Crohn’s disease or celiac disease can impair magnesium absorption and increase the risk of magnesium deficiency. In these cases, it is crucial to work closely with a healthcare provider to monitor magnesium levels and adjust intake accordingly.

Certain medications, such as diuretics, proton pump inhibitors, and antibiotics, can deplete magnesium levels in the body. It is important for individuals taking these medications to be aware of their magnesium status and consider supplementation if necessary.

Overall, understanding your specific magnesium needs is essential for maintaining optimal health. By considering factors such as age, sex, physical activity level, and any underlying medical conditions, you can ensure that you meet your daily magnesium requirements and support your body’s vital functions.

Magnesium-Rich Foods for Better Sleep

Incorporating magnesium-rich foods into your diet can help ensure adequate magnesium intake. Magnesium is an essential mineral that plays a crucial role in various bodily functions, including promoting better sleep. By adding magnesium-rich foods to your meals, you can support your overall health and improve the quality of your sleep.

When it comes to incorporating magnesium into your diet, there is a wide range of delicious and nutritious options to choose from. Here are some top food sources of magnesium that you can easily include in your daily meals:

Incorporating Magnesium into Your Diet

Magnesium can be found in a variety of foods, making it fairly easy to incorporate into your diet. One excellent source of dietary magnesium is leafy greens. Spinach and kale, for example, not only provide a generous amount of iron but are also packed with magnesium. Including these greens in your salads, smoothies, or sautéed dishes can boost your magnesium intake.

Legumes, such as black beans, are another fantastic source of magnesium. These fiber-rich foods not only support digestive health but also contain ample amounts of magnesium. You can enjoy black beans in soups, stews, or as a protein-packed addition to your salads.

Whole grains, like quinoa, are not only a great source of plant-based protein but also provide a good amount of magnesium. Incorporating quinoa into your meals as a side dish, salad base, or even as a substitute for rice can help increase your magnesium intake.

Nuts and seeds are also rich in magnesium. Almonds, for instance, are a crunchy and satisfying snack option that can contribute to your daily magnesium needs. Additionally, pumpkin seeds, sunflower seeds, and flaxseeds are excellent sources of magnesium that can be sprinkled on top of salads, yogurt, or added to your favorite baked goods.

For seafood lovers, certain types of fish, such as salmon and mackerel, are not only delicious but also provide a decent amount of magnesium. Including these fish in your diet can not only boost your omega-3 fatty acid intake but also contribute to your magnesium levels.

Lastly, dark chocolate is a delicious source of magnesium. Opting for dark chocolate with a high cocoa content can satisfy your sweet tooth while also providing a decent amount of magnesium. However, remember to enjoy dark chocolate in moderation as it is still calorie-dense.

Top Magnesium-Rich Foods to Consider

1. Spinach: This leafy green is not only rich in iron but also packed with magnesium. Including spinach in your diet can support your overall health and promote better sleep.
2. Almonds: These crunchy nuts are a great snack option and a good source of magnesium. Snacking on almonds can provide a satisfying crunch while also boosting your magnesium intake.
3. Black beans: Legumes like black beans are not only high in fiber but also contain ample amounts of magnesium. Adding black beans to your meals can support digestive health and contribute to your magnesium levels.
4. Quinoa: This versatile grain is not only a great source of plant-based protein but also a good source of magnesium. Incorporating quinoa into your meals can provide a nutrient-rich alternative to traditional grains.
5. Salmon: Besides being an excellent source of omega-3 fatty acids, salmon also provides a decent amount of magnesium. Including salmon in your diet can support heart health and contribute to your magnesium intake.

Remember to incorporate a variety of these foods into your diet to ensure you receive the full spectrum of essential nutrients. By prioritizing magnesium-rich foods, you can support your overall health, improve your sleep quality, and enjoy a wide range of delicious meals.

Magnesium Supplements for Sleep

In addition to dietary sources, magnesium supplements can be used to meet your magnesium needs. However, it is important to choose the right supplement and take precautions when using them.

Choosing the Right Magnesium Supplement

There are various forms of magnesium supplements available, and each has its own absorption and bioavailability rates. Common forms include magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride. It is advisable to consult a healthcare professional to determine the most appropriate form and dosage for your specific needs.

Furthermore, it is essential to choose high-quality supplements from reputable manufacturers to ensure their safety and efficacy.

Precautions When Taking Magnesium Supplements

While magnesium supplements are generally safe for most individuals, there are some precautions to consider. Excessive magnesium intake can lead to diarrhea, nausea, and stomach cramps. Therefore, it is important to follow recommended dosages and consult a healthcare professional before starting any new supplement regimen.

If you are taking any medications or have any underlying health conditions, it is crucial to discuss the use of magnesium supplements with your healthcare provider to avoid potential interactions or adverse effects.

In conclusion, magnesium plays a vital role in promoting quality sleep. Adequate magnesium levels support the production of sleep-inducing hormones and help regulate sleep-wake cycles. While meeting your magnesium needs through diet is ideal, supplements can be used under the guidance of a healthcare professional. By understanding your magnesium requirements and incorporating magnesium-rich foods into your diet, you can improve your sleep quality and overall well-being.

Video Transcript:

With back-to-school season for us parents, we always want to fortify our child’s immune system. And I’m going to share with you my own protocol with my six-year-old son, Gabriel, using some of the wonderful resources we have here at Organixx to support, modulate, and bolster my son and all of the kids’ immune systems.

Using Capsules and Dosages for Kids

So, I’m going to share with you three of my favorite supplements that we use with my son, Gabriel. And I want to share with you, these bottles and the supplements, you are able to open them up and to add the powder to their foods or their smoothies or their yogurts or whatever they’re consuming on a daily basis. That’s how we incorporate these items into my son’s life. 

And I’m going to share with you, the dosage is very different than the adult dosage, but these, across the board, are going to be powerful with the return-to-school season. When kids are clustering in classrooms – it’s always, always, always… kids are going to have greater exposure to viruses and certain bacteria when they go back to school. So, this prevents that return-to-school ick that will help us get through the beginning of the school season healthy and well. 

Magnesium Supplementation for Numerous Benefits

So, the first thing that every child requires, just like adults, is a good combination blend of assorted magnesium. So, magnesium, there are seven types in our Magnesium 7, and the best way to consume this, especially for kids, is to take a capsule, open it up, and with my six-year-old, we add just about a third of the capsule into his morning yogurt. So, he will consume a nut yogurt, and that’s where I get all my powders, I get all my probiotics, all the good stuff into his diet. 

Calm the Central Nervous System

Magnesium 7 is really great for kids for an assortment of reasons. One, it’s very calming. So, if they kind of have the anxiousness or the return-to-school jitters, it will calm their central nervous system down.

Support Healthy Digestion and Elimination

The other thing that magnesium does is help support their digestive process. So, it’s not uncommon when kids go back to school, their routines are a little different and sometimes it can lead to constipation for kids. Adding magnesium will help eliminate the constipated effect of return to school and a different schedule, and sometimes totally missing the morning or mid-afternoon bowel movement. So, Magnesium 7 is really great for that. 

Help Improve Sleep and Focus

Then also it’s just, overall, a necessary multi-mineral. The assorted magnesiums is needed in over 600 enzymatic reactions in the body, so it helps them focus, it helps them feel more calm, and at night it helps them sleep better.

So overall, magnesium is a needed requirement for kids. And I love to open up the capsules, add a little bit, a third of a capsule, into some sort of mixable product. It might be yogurt, smoothie. You can even… Sometimes we’ll bake with magnesium. So, that’s one of the three. 

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Bolster the Immune System

The second of the three is the Immunity 3. Immunity 3 is our blend here. This is wonderful because you’re going to get vitamin C, you’re going to get camu camu, which has even more benefits of vitamin C, from a plant-based derived properties. And we also add zinc.

So, just like the magnesium, take one capsule, you open it up, it’s real easy to unscrew, open it up, and just add a quarter of the capsule into a smoothie or a yogurt mix, it could be applesauce… however you want to add it to your child’s food. But this is really powerful at helping to regulate their immune system.

Zinc is necessary also for focus and it’s necessary for their body to be able to ward off any ick that they might be exposed to with the return to school. Camu camu is one of my favorite plant-based vitamin C resources. And we have that in Immunity 3. 

Enhance Mental Focus, Brain Function, and Acuity

Now, my last and final is to help kids with the return to school. And we’re also going to get some really good beneficial properties in Brain Health 8 [formerly Ageless Brain]. This is another capsule that you can open, and I would add a third of this capsule into the mix.

It has a little camu camu, so this would be something where I would add the Brain Health 8 [formerly Ageless Brain] in the morning and the Immunity blend in the evening, so you can kind of do morning dose, evening dose.

The camu camu, plus cat’s claw, plus the bacopa is going to be really powerful at boosting up their mental focus and also supports overall immunity. We also have cinnamon, which is good for regulating their blood sugar, and then also we have dragon’s blood resin and cacao powder. And there’s just so many wonderful benefits in adding in a good brain-boosting supplement for kids, especially with a return to school.

Sometimes it’s harder for them to kind of get in that groove, but these three items will help boost and bolster their immune state, but also regulate their body in a way that they are going to be performing better at school.

So, these three items are really powerful at helping your children return to school healthy and well, regulated in their immune state, and also helping enhance their brain function. I’m so excited to share this protocol that we have with Gabriel with you today. And I can’t wait to hear how it goes for your kids in their return to school. 

Organixx Immunity 3 gives you natural immune system support against harmful viruses & bacteria, including the common cold, influenza, and sinusitis. This ultimate 3-in-1 immune support supplement provides 3 powerhouse nutrients in one convenient daily formula: organic camu camu (vitamin C), organic elderberry & 2 forms of zinc.

Sleep is essential for proper cognitive and physical functioning.

If you follow the wellness industry at all, you may have heard that magnesium supplements are proving themselves to be a natural remedy for sleep problems. Perhaps that’s what brings you here. But, how effective are they?

Is magnesium good for sleeping? This article will explore magnesium’s potential role in improving sleep and how it can be used as a supplement to help people get a better night’s rest.

Find out what you should know about supplements and sleep right here.

What is Magnesium?

Magnesium is a much-needed mineral when it comes to the function of our body and our overall health. It’s not something the body produces but rather digested and absorbed through magnesium-rich foods, magnesium-fortified foods, or by magnesium supplementation.

Healthy magnesium levels help the body to function in many ways. For example, it plays an irreplaceable part in energy production—enabling enzymes to convert stored foods into energy that can then be further utilized by the cells of the body.

Magnesium plays a vital role in supporting normal nerve and muscle function, boosts energy production and metabolism, helps maintain stable blood pressure, and can greatly reduce the risk of heart disease.

It contributes to optimal bone health, maintaining proper levels of calcium and phosphorus in our bones so that they stay strong as we age.

Magnesium also plays a key role in regulating our moods and managing stress levels—something especially important for anyone looking to lead a healthier lifestyle.

Clearly, magnesium is an invaluable element for our bodies and should not be taken for granted!

How Magnesium Impacts Sleep

There are many things that can interfere with a good night’s sleep from stress, nerves, anxiety, an overactive mind, and even various health issues or diseases.

Because magnesium is involved in so many biochemical reactions in the human body, it just might be that the root of your sleeplessness is magnesium deficiency.

Having trouble sleeping? Is magnesium good for sleeping? You may want to discuss with your doctor the need to have your magnesium levels checked.

If the results show that you are indeed low in magnesium, adding a quality magnesium supplement could be all you need to get the sleep you’re in need of.

It Can Help Your Body and Brain Relax

Magnesium can actually help your body and brain to relax more deeply and easily. Magnesium helps increase the effects of GABA-a neurochemical that is responsible for calming nerve signals in the brain.

Magnesium’s benefits to promote physical and mental relaxation are well-documented. Not only does it reduce stress and help your muscles relax, but it can also calm your restless mind.

Have you ever felt restless at bedtime? Perhaps restless leg syndrome has prevented you from falling asleep or staying asleep?

By ensuring that your magnesium intake is adequate by adding magnesium-rich foods to your diet or adding oral magnesium supplementation to your daily routine, you may be able to combat those uncontrollable urges that are very much a part of restless leg syndrome.

Not Having Enough Of it Interferes With Sleep

Over the years, experts have seen a steady rise in cases of magnesium deficiency. Also on the rise is the number of people struggling to get a good night’s sleep. Not a coincidence! 

Not having enough magnesium can be detrimental to our sleep patterns. Magnesium helps to support a healthy circadian rhythm—the 24-hour natural body clock.

This is what tells us when it’s time to go to bed and when it’s time to wake up. Without maintaining healthy magnesium levels, our internal clocks can’t function efficiently, and this results in sleepless nights or disrupted rest.

It Helps Regulate Sleep Quality

Magnesium also regulates hormones such as cortisol, which is known as the “stress hormone” and is involved in the sleeping cycles of melatonin production.

Study after study shows inadequate magnesium as one of the leading causes of insomnia or interrupted sleep.

Magnesium is able to not only improve the quantity of sleep obtained but regulate the overall quality as well. It has a calming effect on the central nervous system and influences the interactions between neurotransmitters, which control when we fall asleep and how easily we stay asleep.

It May Help Alleviate Anxiety and Depression

Magnesium has been increasingly studied for its many beneficial effects on mood disorders. Its calming properties have been known to reduce symptoms of stress and anxiety, balancing our hormonal system and allowing the body to function more efficiently.

Magnesium affects numerous neurotransmitters and hormones in the body, including serotonin, dopamine, adrenaline, and endorphins.

Research indicates that people with certain mental health disorders have low levels of magnesium compared to those who do not have mental health issues.

Because of this, magnesium has been shown to help reduce signs of depression, such as those associated with hormone imbalance.

Magnesium helps us maintain emotional balance, reducing neurochemical imbalances by aiding neurotransmitter production, regulating hormones, and providing essential relaxation responses in our bodies. 

An increased intake of magnesium-packed foods or magnesium supplementation has shown to improve mood and reduce stress by improving sleep quality and helping muscles relax.

People with anxiety or depression may find relief from taking magnesium supplements in order to balance their body’s natural chemistry and support their overall well-being without the side effects known to medicinal forms of antidepressant or anxiety medications.

What Can Make You Deficient in Magnesium?

There are a number of things that can lead to magnesium deficiency. The most common cause is simply not getting enough magnesium in your diet, which leads to your body not getting the needed amount for healthy function.

Other sources of magnesium deficiency include consuming excess caffeine, sugary beverages, and processed foods, as well as certain medications for conditions such as acid reflux or diabetes.

Lifestyles and highly stressful situations such as prolonged illness, repetitive trauma, or surgery also can deplete the body’s magnesium stores. 

Perhaps you feel like you do eat fairly healthy and enjoy lots of magnesium-rich foods, yet your magnesium levels are low. How can this be?

Well, quite simply, with years of production, soils can become depleted. If soil isn’t maintained or managed properly, it will not contain the nutrients to grow magnesium-rich foods. Be sure your food sources are coming from ethically minded growers.

Foods With Magnesium

Dietary magnesium can be found in many foods. Thankfully for us, foods considered to be magnesium-rich include readily available favorites such as the following:

• dark leafy greens: spinach, collard greens, and Swiss chard
• seeds & nuts: sunflower, sesame, pumpkin seeds, almonds, and cashews
• fish: wild-caught fish such as mackerel, tuna, and halibut,
• grains: quinoa, buckwheat, oats, and millet
• legumes: black beans, chickpeas, and lentils
• dairy: milk, plain yogurt
• dark chocolate
• peanut butter
• avocados

Of course, these are just a few examples; if you’re looking for an easy way to get your daily dose of dietary magnesium, also consider looking into magnesium-fortified foods like some breakfast cereals, breads, and snack bars.

A diet that includes both natural food sources of magnesium as well as fortified foods can provide your body with many benefits!

What Are the Side Effects Of Magnesium Supplementation? Is it Safe?

Magnesium is becoming an increasingly popular supplement with many touting its benefits in daily life, however, it’s important to consider potential side effects.

At the onset of magnesium supplementation, magnesium supplements can lead to diarrhea, cramps, and nausea as your body adjusts to the increased intake of this vital mineral.

Most often this can be avoided by beginning with a very low dosage and gradually increasing to the recommended dosage.

Should you experience any of these uncomfortable symptoms, be assured that they’re usually temporary and can be lessened by cutting back on the amount being taken as your body adjusts.

People with diabetes, kidney disease, infections, or on any medications such as blood pressure medication or even antacids, should discuss thoroughly with their doctor before taking any type of supplement. 

It’s also worth noting that too much magnesium can be toxic, so it’s advised to stick to recommended daily intakes of dietary supplements. Too much of any health supplement can cause problems.

Generally, however, magnesium supplementation has proven safe with little to no risk in most people.

With so many health benefits being proven by adding a quality magnesium supplement to up your magnesium intake such as lower blood pressure, less anxiety, better moods, no more restless leg syndrome, improved sleep quality, and more, it’s definitely worth getting your magnesium levels tested.

FAQs

When it comes to understanding supplements and sleep, there are a few questions that are frequently asked. The three main questions and what the experts have to say are listed below. 

Is Magnesium or Melatonin Better For Sleep?

Struggling to sleep? Not sure which supplement is best for you? Magnesium and melatonin are two popular natural ingredients used to improve the quality of sleep, but which one is better?

Melatonin does help regulate your internal body clock and promotes feelings of drowsiness— ideal if you’re looking for something fast-acting that will help you drift off.

Magnesium, on the other hand, offers a bit more. It has been shown to relax the muscles and calm the nervous system, making it a great choice if you have insomnia caused by stress or anxiety or suffer from restless leg syndrome.

For these reasons, along with all the added health benefits to one’s overall health that come from increasing your magnesium intake, magnesium supplements are a more popular choice for better sleep.

What is The Best Time to Take Magnesium?

The best time to take magnesium for maximum effectiveness for sleeping is about 30 minutes before bedtime when your body is winding down and preparing for sleep. This ensures that you are not invigorated by the magnesium and allows it to help soothe your body instead of activating it.

The best time to take magnesium can vary from person to person. Some prefer a few moments before bed, while others find taking it earlier in the evening seems to work better.

Another option that works great for some people is splitting your doses up—taking a serving at dinner time and another a bit before bed.

It really can be a personal preference that depends on how your body responds to the magnesium supplement.

Depending on your individual needs, talk to your healthcare provider about how much magnesium you should take and when to get the most benefit from this natural supplement!

Can Magnesium Cause Insomnia?

Depleted levels of magnesium in your body or magnesium deficiency can easily contribute to insomnia.

Magnesium aids in producing calming hormones like melatonin and serotonin, which help regulate your sleeping patterns and improve sleep quality. 

But, did you know that too much of a good thing can also be bad?

Some research suggest that consuming high amounts of magnesium in the form of dietary supplements may actually lead to a disruption in your sleeping habits and cause insomnia in rare cases.

Don’t just assume that you aren’t sleeping because you don’t have enough magnesium. It’s important to consult with your doctor to see what your magnesium levels are.

Once you have your results, should you be low in this vital mineral, your doctor will discuss the right supplement dosage for you, so you can ensure you get all the wonderful benefits from this nutrient without experiencing any side effects.

The Final Say

To be healthy, we need sleep! Is magnesium good for sleeping? Although there are many reasons for interrupted sleep, having enough magnesium is important for a good night’s sleep.

Not only does it assist in helping one get to sleep, but magnesium also helps with the ability to stay asleep too! 

Interested in more information on magnesium or other great health-related tips, be sure to check out the following Health BLOG.

Looking for supplements that are top quality for optimum results, check out our product page and find exactly what you’re looking for. The best results depend on the best supplements. Sleep tight! 

Are you feeling stressed, fatigued, maybe slightly constipated, or notice after you work out, you still have sore muscles and, just, there’s tension, or even holding fluid in your body? Maybe you’ve experienced heart palpitations or an increase in your blood pressure.

I’m going to share with you an amazing solution that I recommend to all of my patients, regardless of their age or gender, and it is a full-spectrum magnesium. We call it Magnesium 7 here at Organixx, and magnesium is a powerhouse. It’s honestly one of the most essential macro-minerals that you need to be consuming on a daily basis.

One of the things that makes magnesium so critical for keeping you and your body and your health and wellness optimized is magnesium is involved in over 600 enzymatic reactions that help your body run efficiently and optimally. And one of the things that we know through scientific research is that magnesium is absolutely critical, optimizing those levels to keep your body healthy.

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It not only functions as an electrolyte, which helps maintain your fluid balance, but it’s also the second most critical intracellular element, which means it is really, really important that you consume a magnesium on a daily basis, to help support your bone health, your heart health, and even your neurotransmitter health.

The Importance of Magnesium

Magnesium is involved in over 600 enzymatic reactions in the body. It plays a critical role in muscle and nerve function, energy production, protein synthesis, and DNA maintenance. Scientific research has consistently shown that maintaining optimal magnesium levels is crucial for overall health. Unfortunately, many people do not get enough magnesium from their diet alone.

Not only does magnesium function as an electrolyte—helping to maintain your body’s fluid balance—but it’s also the second most abundant intracellular cation in the body. This means it’s vital for supporting various aspects of your health. For instance, magnesium assists in the structural development of bones by aiding in the assimilation of calcium and vitamin D, which is essential for bone health. It helps maintain a steady heartbeat and normal blood pressure, supporting overall cardiovascular function. Additionally, magnesium influences neurotransmitters that send signals throughout the nervous system, impacting mood and cognitive function.

Signs of Magnesium Deficiency

Magnesium deficiency can manifest in various ways. You might experience muscle cramps and spasms because inadequate magnesium can lead to muscle stiffness and discomfort. Fatigue and weakness are common symptoms, as low magnesium levels may cause general tiredness and decreased energy.

Sleep disturbances, such as difficulty falling or staying asleep, can also be linked to magnesium deficiency. Mood changes like anxiety, irritability, and even depression may be exacerbated by insufficient magnesium. Digestive issues, including constipation and other gastrointestinal problems, can occur as well.

If you’re experiencing any of these symptoms, it’s important to consult with a healthcare professional to determine if magnesium deficiency might be a contributing factor.

Magnesium for Stress Reduction & Sleep Support

If you’re feeling stressed or having trouble sleeping, adding magnesium to your daily routine may make a significant difference. Certain forms of magnesium, such as magnesium glycinate found in Magnesium 7, are known to support relaxation by influencing gamma-aminobutyric acid (GABA)—a neurotransmitter that helps calm the nervous system. This interaction can lead to reduced stress levels, as magnesium may help modulate the body’s stress response and support healthy cortisol levels.

By promoting relaxation, magnesium can assist in achieving deeper, more restful sleep. Supporting neurotransmitter function may also alleviate symptoms of anxiety and promote emotional well-being. Stress can have a profound impact on the body, leading to elevated blood pressure, heart palpitations, and digestive disturbances. Magnesium plays a role in mitigating these effects by promoting muscle relaxation and calming nerve activity.

Cognitive Support and the Blood-Brain Barrier

Magnesium 7 includes forms of magnesium, such as magnesium L-threonate, which research suggests can cross the blood-brain barrier. This is crucial for supporting cognitive function and maintaining brain health. Adequate magnesium levels in the brain are associated with improved learning and memory due to enhanced synaptic plasticity.

Magnesium may help protect neurons from oxidative stress and inflammation, offering neuroprotective benefits. By supporting neuronal health, magnesium contributes to maintaining cognitive function as we age, promoting youthful brain activity. Enhancing the transport of essential minerals to the brain can help increase energy production at the cellular level, supporting mental clarity and focus.

Magnesium: An Essential Macro-Mineral

As an essential macro-mineral, magnesium contributes to several vital processes. It is necessary for protein synthesis, helping create proteins from amino acids, which supports muscle growth and repair. Magnesium plays a role in DNA and RNA maintenance by being involved in genetic material synthesis and repair.

It’s crucial for energy production, participating in the conversion of food into energy through ATP synthesis. Magnesium helps regulate blood sugar levels by influencing insulin activity, contributing to glucose metabolism. Additionally, it assists in maintaining normal blood vessel tone and function, which is important for blood pressure regulation.

Incorporating magnesium into your daily regimen can support these functions, promoting overall vitality and health.

The Unique Benefits of a Full-Spectrum Supplement

Magnesium 7 includes seven different types of magnesium, each contributing unique benefits to your health:

• Magnesium Glycinate: Known for its calming effects, supporting sleep quality and relaxation.
• Magnesium Citrate: Supports digestion and may alleviate constipation by attracting water into the intestines.
• Magnesium L-Threonate: Supports cognitive function and is noted for its ability to cross the blood-brain barrier.
• Magnesium Malate: May help with muscle discomfort and supports energy production.
• Magnesium Taurate: Supports heart health by stabilizing cell membranes and has a calming effect on the nervous system.
• Magnesium Orotate: Aids in DNA and RNA synthesis, supports heart health, and may enhance athletic performance.
• Magnesium Aspartate: Assists in energy production and supports athletic performance and recovery.

By providing a comprehensive range of magnesium forms, Magnesium 7 addresses various potential deficiencies and supports multiple aspects of health. This ensures that you receive the full spectrum of benefits this essential mineral offers.

When and How to Take a Full-Spectrum Magnesium Supplement

For optimal results, it’s important to take magnesium supplements as directed on the product label or as advised by your healthcare professional. A common approach is to take magnesium in divided doses throughout the day to maintain steady levels.

Taking magnesium in the morning can support energy production and prepare your muscles and nerves for the day’s activities. An evening dose may promote relaxation and improve sleep quality by calming the nervous system. For example, you might take two capsules of Magnesium 7 in the morning and two in the evening.

This ensures consistent support for muscle and nerve function, helping to prevent cramps and spasms. Continuous support can aid in regulating stress hormones throughout the day. Evening supplementation may enhance your body’s natural winding-down process, supporting better sleep.

Many people notice improvements after incorporating magnesium into their daily routine. Enhanced energy levels, better sleep quality, reduced muscle tension, and an overall sense of well-being are commonly reported benefits.

Safety and Precautions

While magnesium supplements are generally safe for most people, it’s important to consult your healthcare provider before starting any new supplement regimen. This is especially true if you have existing health conditions like kidney disease or heart block, which can be affected by magnesium levels.

If you’re taking medications, be aware that magnesium can interact with certain drugs like antibiotics or diuretics. Those who are pregnant or breastfeeding should seek professional guidance to ensure safety for both mother and child.

Possible side effects are generally mild but can include digestive upset, such as diarrhea, nausea, or abdominal cramping, especially with high doses. Excessive magnesium can lead to low blood pressure in rare cases. Monitoring your intake and following professional guidance can help prevent these issues.

Dietary Sources of Magnesium

In addition to supplementation, incorporating magnesium-rich foods into your diet can enhance your magnesium intake. Some excellent sources include leafy green vegetables like spinach, kale, and Swiss chard. Nuts and seeds—such as almonds, cashews, pumpkin seeds, and sunflower seeds—are also rich in magnesium.

Whole grains like brown rice, quinoa, and whole wheat contribute to your intake, as do legumes such as black beans, lentils, and chickpeas. Fatty fish like salmon and mackerel are good sources, and even dark chocolate provides magnesium and antioxidants. Combining these dietary sources with a full-spectrum supplement like Magnesium 7 ensures that you receive adequate magnesium to support your health.

Conclusion

I’m thrilled to share the incredible potential that magnesium offers for enhancing health and wellness. By supporting over 600 enzymatic reactions in the body, magnesium plays a vital role in maintaining optimal function across multiple systems. Whether you’re seeking to improve heart health, enhance cognitive function, reduce stress, or support bone health, magnesium is a key component.

By choosing a full-spectrum supplement like Magnesium 7, you provide your body with a comprehensive range of magnesium forms, each targeting specific areas of health. It’s a simple yet powerful step toward achieving optimal wellness.

Consider adding Magnesium 7 to your daily routine and experience the benefits for yourself. Remember to consult your healthcare provider to determine the best approach for your individual needs. By making informed choices and incorporating essential nutrients like magnesium, you’re taking proactive steps toward a healthier, more vibrant life.

I look forward to hearing about the positive changes you experience by integrating Magnesium 7 into your wellness journey.

I’m so excited to share the amazing capacity, the healing capacity that magnesium can deliver to you. So, I hope you will put a Magnesium 7 in your cart today, and I can’t wait to hear all the great results that you experience in adding this absolutely critical powerhouse of a supplement into your daily life.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Video Transcript:

As a mom, a working mom, and a busy sometimes stressed-out mom, I want to share with you four amazing supplements that every mom, grandma, and female needs in their lives, particularly if you are experiencing fatigue, or need an energy boost to balance all of the balls that you have up the air, or you’re just dealing with overall stress. I am so excited to share these four with you.

Collagen – Not Just for Wrinkles

So, number one, in the anti-aging category, but also deep healing, I recommend collagen, Clean Sourced Collagens. Specifically, collagen is wonderful for women in reducing fine lines and wrinkles around the laugh lines, crow’s feet, your little furrows.

So, if you feel like the stress and everyday life is wearing you down and you’re physically seeing a reduction in the elasticity of your skin, a wonderful gift for yourself or any mom or grandma in your life is collagen.

Collagen has not just superficial anti-aging benefits that can be seen in two to four weeks and continues to compound, it also has massive benefits in healing your gut. So if you or a mom or grandma in your life experiences any type of gut imbalances, leaky gut, indigestion, IBS, bloating, gas, those are all going to be indicative of small intestinal imbalances, potentially something that we call leaky gut, where literally the structures in between these small little microvilli and single-cell lining of our small intestine, that gets opened up and the tissue itself is not as strong and supple.

Collagen can actually strengthen those divides and create a situation where we can heal leaky gut. This is a permanent type of solution. So if you, as a mom, grandma, or have any moms or grandmas in your life that you want to help support their health, collagen, our Clean Sourced Collagens is great to use. You can use a scoop a day. Sometimes I’ll do two doses in the morning and the evening. You can add this to a tea or a coffee, yogurt, smoothie. There’s a lot of different ways to use this. And I even put it in our mommy cookies. I call them mommy cookies. And my son and my husband, we all eat these amazing plant-based raw cookies, and we put in collagen for an extra oomph of protein. So that’s number one.

Magnesium to Reduce Fluid Retention and Balance Sleep

Number two, I want to talk to all you ladies who might be experiencing imbalanced sleep, fluid retention – and this could be mild where you might notice that at the end of the day, your feet or ankles are swelling. You might notice that you feel more puffy and just holding maybe one to five pounds of excess fluid. Magnesium 7, this is our multi-complex magnesium blend. This has an assorted amount and assorted types of magnesium. They target certain body systems. But magnesium specifically is great for enhancing the fluid production and the flow of fluid that might be stagnant inside your body. And it’ll articulate it, so we can flush that out, the pathways, like our kidneys and our bladder. So magnesium can help reduce fluid retention. I recommend this for all my lymphatic patients, my patients with lymphedema, or folks with edema and light, gentle swelling.

But also, magnesium is great for balancing sleep. Magnesium, this particular mineral is a master mineral. We have over 600 enzymatic reactions in our body that need magnesium. So magnesium can improve sleep. It can calm the body, calm the central nervous system. So for women who have anxiety or even depression, just feeling like the brain is not optimized, you’re not feeling completely 100% yourself – personality or just mental health-wise – magnesium is great. So I always recommend that.

You can take a dose in the evening, that tends to be when we can get the max benefits for sleep. But you can also add a dose in the morning. So spacing it out in 10 to 12 hours is going to give us that max, multiple delivery long-term benefits of magnesium.

Functional Mushrooms Bring Massive Benefits

Number three, the next recommendation I’m really excited because this, I use to power me up to energize my body, to reduce inflammation, as well as any type of free radical damage from everyday allergens or viral or bacterial invasions.

I cannot speak enough to the massive benefits that we as women experience from functional mushrooms. Particularly, functional mushrooms support our brain. They support and balance our hormones. They can help us get through perimenopause, menopause. It also is very beneficial for women post-pregnancy.

Lower Stress Levels & Calm the Central Nervous System

What we find are functional mushrooms that we are going to get in our 7 Mushrooms blend. By the way, these are fermented and they are extremely powerful. Each of the mushrooms in this blend have massive amounts of clinical research that showcases the potency and the power of these medicinal mushrooms in helping lower our stress levels, calm our central nervous system, recalibrate our stress response mechanism – meaning that fight or flight, like we’re always in that kind of squirrel. You know when you’re driving around down the road and the squirrel’s like, “Eh,” and it doesn’t know what to do and it runs in front of your car? We are in that state on a daily basis. And as moms, grandmothers, and women who are caregivers, this is a massive, massive negative influence on our overall health and wellness.

And where I use functional mushrooms in not just my life, but the lives of my patients, is we can help support and balance the stress level, but also enhance our adaptogenic influences from functional mushrooms – meaning mushrooms in this blend, 7 Mushrooms blend, they can actually help your body adapt to and deal with stress better. So normally, you’re walking around with your glass, it’s full and overflowing, mushrooms let the valve out. So it releases some of that intensity, the pressure, and it calms the way you’re going to deal with everyday life. And if you are a mom watching this, you know that all the time, we’re managing and juggling a lot in our families and our kids’ lives and just all the things that are on our plate.

Brain Health & Immune Support Along with Minimizing Cancer Risk

So, the functional mushrooms are a really good way to support your body. They also have amazing benefits in supporting brain health. And we see some of these mushrooms are highly beneficial at minimizing our risk of cancer. They can support cell apoptosis of cancer cells, meaning cell death of cancer cells. They have a very powerful influence for balancing and modulating our immune response, and have anti-inflammatory impact. So overall, stress-lowering, inflammation-reducing. They are high in antioxidants, which keeps us youthful and helps support our cells. So mushrooms are always on my list for moms. Moms and mushrooms go hand-in-hand, powers you up.

Anti-Inflammatory Reduces Risk of Illness, Disease & Pain

And my last and final is really one of the things that we see with all illness and disease, but particularly with women. Some of the major common illnesses women experience are inflammatory in their orientation – meaning the cause of illness and disease is from an overwhelm of inflammation within the body. It’s systemic inflammation. And that inflammation can often cause pain, pains in our joints, in our muscles and tissue. Sometimes people will feel just this pain body, pain experience, aches and pains, just feel like you’re not as functional and fluid as you used to be.

Joint & Muscle Care is a big winner for my patients who experience pain and inflammatory disorders. If you have a mom or grandma or you yourself are suffering from one or many autoimmune dysfunctions, inflammation is the root cause.

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Potent Trio of Ingredients

Joint & Muscle Care has three powerful ingredients: turmeric, myrrh, and it has frankincense. Those three have a long-term history as beneficial medicinals. Turmeric is a potent anti-inflammatory. So it can reduce inflammation, which will reduce nerve impact and nerve-related pain, i.e., your body’s registering pain. The other thing that we see with myrrh is just a really good balancer, and can reduce inflammatory conditions of our respiratory system, and can combat some of the allergen responses that we experience to our environment.

The other benefit with frankincense, frankincense is awesome. So let me share with you how awesome frankincense is. We have seen European studies showcase frankincense has anti-cancer properties. Frankincense is also a very grounding herb, and can help us root and recalibrate and balance our body and our parasympathetic nervous system. It helps keep us level and balanced.

So these three together in the Joint & Muscle Care are awesome for us women who might have current inflammatory conditions. You might feel aches and pains. And even hormone imbalance can kick off inflammation in the body. So combating systemic inflammation will greatly reduce your risk of illness and disease.

So for moms, grandmothers, and women who are seeking a complex, complete blend of powerful potent medicinals, these four: Collagen in powder form, 7 Mushrooms, the mushroom blend, Magnesium – major winner, the magnesium, I love magnesium – and it’ll also get you regular, so you’ll eliminate constipation, which 40% of breast cancer is caused from constipation. We actually see those links. And then also Joint & Muscle Care. So I’m excited for you to grab all four of these. Click on the link down below to get more information to order these products for you, your mothers, your grandmothers, aunts – all the women in your life can greatly benefit from these four items.

Joint & Muscle Care is a revolutionary supplement that takes three of the strongest inflammation support agents in nature (frankincense, myrrh, and turmeric), and combines them in the same perfect union treasured by the ancients. Available in capsule form or as an essential oil blend called Magi-Complexx.

Video Transcript:

Today, I’m going to share with you three tips for staying asleep. One of the most common complaints that I get is folks finding that they’re waking up in the middle of the night. Generally, that will be between 1:00 AM and 3:00 AM. And if you are experiencing that kind of frequency in waking up and you’re noticing the same time every night you’re waking up, it’s going to tell us a little bit more about the imbalance in your circadian rhythm. That’s your body clock.

Balancing Our Circadian Rhythm

A lot of my patients have an imbalance, kind of disjointed and reverse body clock. Their circadian rhythm has them waking up or staying awake at night, versus being awake during the day. And I want to share with you there are really three kinds of key tips for balancing this. But there’s really also three core reasons why you’re waking up or having an imbalance in your sleep at night.

So, the three tips are going to address the three different root causes, so I want to share with you the reason why you might have a hard time staying asleep, and then I’m going to share with you the three solutions to address those root causes.

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#1. Addressing Hormonal Imbalances

So, number one, all three of these are going to be involving some sort of degree of hormonal imbalance. The most imbalanced organ that we find that will keep you waking up at night is going to be your liver. So your liver is going to either be awake or not hibernating at night, meaning our liver has to rejuvenate. And depending on lifestyle habits, depending on caffeine consumption or alcohol consumption, dietary consumption, or stress influences and hormonal imbalance, then that can lead to the liver not shutting down and hitting its rejuvenation status. So generally, that 1:00 AM, 3:00 AM time, we can correlate that to being liver focused.

Now, the other root cause is going to be neurotransmitter-related. This is neuroendocrine. This is all about your brain sending signals to assorted endocrine glands that are going to be causing you to have that imbalance. Generally, when I lab test my patients, I’ll see lower GABA neurotransmitter levels and lower melatonin levels. These also are going to be indicative of neurometabolic diseases that can skew that whole sleep cycle.

And then another core cause, which affects so many of us, is stress. Stress can directly flip-flop and change our circadian rhythm. So, addressing those three common imbalances are going to be critical for you staying asleep.

So how do we do that? Number one is to support your liver, and this is so easy. I recommend grabbing dandelion tea and drinking that two to three times a day, so a cup of dandelion tea in the morning, around lunchtime, and maybe even a few hours before bedtime will really help support your liver detoxification. It can also help support some of that hormonal imbalance. The way the liver is able to synthesize and metabolize estrogen is really critical. And it allows the detoxing of the liver during the day so that your liver can go into a restorative state and will keep you sleeping longer. I love that. It’s one of the fastest fixes for that waking up in the middle of the night.

#2. Maintaining Melatonin Levels

Number two is to address the melatonin imbalance, and this is really important because melatonin, we have a change as we age in the body’s production of melatonin. And our pineal gland is the gland that’s producing the melatonin. And as we age, we actually see a calcification of the pineal gland, so it’s very common as folks start aging, as they get into their 40s, their 50s, and 60s, we start to see the sleep imbalances change. Well, that ends up being indicative of what’s happening with the pineal gland.

When we’re looking for deeper balance of the pineal gland and the preservation of that gland, we need to support it with about 1-3 milligrams of melatonin. And the best time to take that is about an hour to two hours before you go to bed. That also helps support waking up and invigorating the pineal gland so we see less of the calcification. You’re going to see long-term benefits to your neuroendocrine health. But more importantly, you’re going to see being able to sleep longer, more fully, and ultimately, we’re slowing down your aging process.

#3. Keeping Stress Hormones In Check

Third and final way to get sleep thoroughly and having longer, better improved sleep is to address your stress hormone levels. And this is really important, exercise is one of the most clinically researched and proven ways for you to lower your stress hormones. I do recommend that you exercise at minimum four hours or more before your bedtime, so meaning try to exercise in the morning. Get some natural sunlight. Definitely exercising outside is great. Granted, in the winter months, sometimes that’s challenging, but making sure you exercise before lunchtime is a better practice to support that whole circadian rhythm.

The other thing that I recommend that’s right here at Organixx is going to be Magnesium 7. Magnesium is another pro sleep supportive supplement. It actually helps to release toxins and really fluid accumulation that can often cause individuals to get up and urinate during the middle of the night. That’s a common, common complaint I hear from both men and women, where sometimes they’re dehydrated and we need to help support that whole sleep balance by making sure magnesium is taken throughout the day.

So, if you are sleep imbalanced, I’m recommending taking two capsules of Magnesium 7 right when you wake up, and then take another one capsule, one or two capsules right at dinner time. Allow space for the magnesium to help articulate that fluid flush, and you want to make sure that’s anywhere from two to three hours before bedtime.

And last and final, one of my favorite complexes that is very powerful at lowering your stress levels is a complex called Relora. Relora is a combination of two plant barks. It’s magnolia and philodendron. These are actually shrubs that most of us have in our backyard. And unbeknownst to us, they are very helpful in lowering the cortisol level. That’s the stress hormone that sometimes gets flip-flopped. So, adding Relora in the evening time, maybe one or two hours before your desired bedtime, will help your stress level decrease and start to change the flip-flop of your circadian rhythm.

So, these are three powerful tips to help you stay asleep better and longer, and will help support more rest-filled sleep. Let us know how these tips help you get more restful sleep.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.