For the support of bone health and muscle function
Magnesium - Its claims - Helps in the proper functioning of muscles, including the heart muscle, in the development and maintenance of bones and teeth and in maintaining the formation of red blood cells and tissues, the body's ability to metabolize nutrients. Source of electrolyte (for the maintenance of good health).
When we are stressed, we eliminate it even though it is essential for relaxation functions!
Some studies suggest that magnesium supplementation may help with insomnia, a disorder that causes difficulty falling or staying asleep.
MJ's also contains Taurine and Vitamin B6.
A word about taurine
The beneficial effects of taurine in the prevention of metabolic syndrome
A number of studies have provided evidence that taurine has an effective action against metabolic syndrome, which includes reducing triglycerides to prevent obesity, improving insulin resistance to regulate glucose metabolism, and lowering cholesterol to prevent eating. Here, a review summarizes data from limited in vitro, animal, and human studies on the beneficial effects of taurine on obesity, dyslipidemia, diabetes mellitus, and hypertension. 1
1. Chen W, Guo J, Zhang Y, Zhang J. The beneficial effects of taurine in preventing metabolic syndrome. Food Function. 2016 Apr;7(4):1849-63. doi:10.1039/c5fo01295c. PMID: 26918249.
A word about vitamin B6
Vitamin B6 contributes to the creation of serotonin and melatonin, the two sleep hormones. Adequate B6 levels support the hormones and neurotransmitters needed to reduce brain activity and promote sleep. Vitamin B6 has even been shown to improve dream vividness and recall. 1
Another study mentions that taking magnesium and vitamin B6 supplements can reduce the severity of symptoms in patients with restless legs syndrome and improve the quality of their sleep. 2
1. Adventure-Heart DJ, Madden NA, Delfabbro P. Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. Percept Word Skills. 2018 Jun;125(3):451-462. doi:10.1177/0031512518770326. Epub 2018 Apr 17. PMID: 29665762.
2. Jadidi A, Rezaei Ashtiani A, Khanmohamadi Hezaveh A, Aghaepour SM. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Supplement Med Ther. 2022 Dec 31;23(1):1. doi:10.1186/s12906-022-03814-8. PMID: 36587225; PMCID: PMC9804944.
Magnesium according to Dr. Mark Hyman
Magnesium plays a crucial role in controlling how our bodies use energy (metabolism). This includes the brain, where it helps nerve signals function smoothly and maintains the protective blood-brain barrier. Among the most absorbable forms is Glycinate (also known as Bisglycinate or Diglycinate).
Dietary magnesium intake has been shown to be associated with larger brain volumes and fewer white matter lesions, with notable sex differences. On average, higher baseline dietary magnesium intake was associated with larger brain volumes in both men and women.
People who consumed more than 550 mg of magnesium per day (compared to 350 mg) had less age-related brain shrinkage, leading researchers to propose that getting more magnesium in our diets from a young age could protect us from neurodegenerative diseases and cognitive decline by the time we reach our 40s.
The results also showed that the neuroprotective effects of higher dietary magnesium intake appear to benefit women more than men, and even more so when they are postmenopausal than when they are premenopausal.
Magnesium according to Dr. Peter Attia
- Risks of deficiency, how to address them, supplementation options, potential cognitive and sleep benefits, and more.
- The extent to which magnesium can help in a given area, whether bone health or metabolism, depends largely on the magnesium deficiency. In other words, the more magnesium deficient you are, the more magnesium supplementation will help you.
So, there are many forms of magnesium supplements. Their bioavailability or absorption varies considerably. Deciding which ones you need starts with understanding why you need magnesium.
Generally speaking, they can be divided into two categories: organic sources and inorganic sources.
- There are organic sources, magnesium glycinate, magnesium citrate, magnesium lactate, which are generally much better absorbed. We generally turn to these sources, in addition to magnesium chloride, to replace magnesium.
- The recommended dietary allowance is 420 milligrams for men and 320 milligrams for women.
- The average person is deficient in about 150 milligrams of magnesium per day.
- Magnesium deficiency is a contributing factor to mood disorders and other neurological conditions, including migraines.
To learn more about the different forms of magnesium to choose and the quality to look out for, read here!
Symptoms of Magnesium Deficiency 1
Do you have leg or foot cramps?
Do your shoulders often feel tense at the end of the day?
Do you have spasms/tension in your back?
Have you ever had or do you have muscle fasciculations (muscle jumping)?
Do you suffer from asthma or wheezing?
Do you get out of breath after light exertion like climbing stairs?
Do you sigh often?
Do you have palpitations or an irregular heartbeat?
Do you urinate often, especially at night?
Are you constipated?
Do you have type 2 diabetes or metabolic syndrome?
Do you have high blood pressure?
1. Burford-Mason A. Orthomolecular Medicine ad Hearth Health: Unmasking the Magnesium Link to Multiple Risk Factors for Cardiovascular Disease. J Orthomolecular med 2013;28(1):9-16. In The Orthomolecular Treatment of Chronic Disease. Saul AW editor. Basic Health Publication USA 2014. P.376-381. https://isom.ca/wp-content/uploads/2013/03/Orthomolecular-Medicine-and-Heart-Health-Unmasking-the-Magnesium-Link-to-Multiple-Risk-Factors-for-Cardiovascular-Disease-28.1.pdf
To find and help with the quality of sleep
Melatonin - Its claims : Helps restore the sleep-wake cycle (circadian rhythm aspect), speed up/reduce the time needed to fall asleep (sleep onset delay aspect of sleep quality) in people who fall asleep slowly/suffer from delayed sleep phase syndrome.
What does melatonin do? Can you get used to it? Is melatonin suitable for everyone? Melatonin and children? Read here, a study-backed discussion with a pharmacist, Melatonin for sleep and anti-aging.
Essential for good sleep
Super Sleep Powder (Dodo) – Its claims : Traditionally used in herbal medicine as a sleep aid, to help sleep in cases of agitation or insomnia related to mental stress, to help relieve restlessness and/or nervousness (nervine/calming).
Lemon balm, California poppy, catnip, linden and passionflower are there to help you drift off to sleep!
Here are some of their benefits:
Melissa
One of its most popular uses is its potential to promote sleep. Its soothing and relaxing properties help calm the nervous system, reducing anxiety and promoting restful sleep. 1
According to a study, lemon balm can improve the quality of life of postmenopausal women suffering from sleep disorders. 2
1. Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011 Dec;4(3):211-218. doi:10.1007/s12349-010-0045-4. Epub 2010 Dec 17. PMID: 22207903; PMCID: PMC3230760.
2. Shirazi M, Jalalian MN, Abed M, Ghaemi M. The Effectiveness of Melissa Officinalis L. versus Citalopram on Quality of Life of Menopausal Women with Sleep Disorder: A Randomized Double-Blind Clinical Trial. Rev Bras Ginecol Obstet. 2021 Feb;43(2):126-130. doi:10.1055/s-0040-1721857. Epub 2021 Jan 19. PMID: 33465795; PMCID: PMC10183928.
California poppy
This plant helps you get a good, restful sleep. It is a sedative that helps you fall asleep faster and stay asleep longer.1
1. Rolland A, Fleurentin J, Lanhers MC, Younos C, Misslin R, Mortier F, Pelt JM. Behavioral effects of the American traditional plant Eschscholzia californica: sedative and anxiolytic properties. Planta Med. 1991 Jun;57(3):212-6. doi:10.1055/s-2006-960076. PMID: 1680240.
Catnip
Catnip is a plant that promotes calmness and helps treat insomnia. 1
1. https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=cataire_ps
Linden tree
Linden has calming properties and is known to be a sedative and effective against sleep disorders. 1
1. Allio A, Calorio C, Franchino C, Gavello D, Carbone E, Marcantoni A. Bud extracts from Tilia tomentosa Moench inhibit hippocampal neuronal firing through GABAA and benzodiazepine receptors activation. J Ethnopharmacol. 2015 Aug 22;172:288-96. doi: 10.1016/j.jep.2015.06.016. Epub 2015 Jul 2. PMID: 26144285.
Passionflower
Passionflower is a plant with calming and relaxing properties and is known for its benefits against sleep disorders. It helps reduce stress and can therefore be useful in the treatment of insomnia. 1
1. Kim M, Lim HS, Lee HH, Kim TH. Role Identification of Passiflora Incarnata Linnaeus: A Mini Review. J Menopausal Med. 2017 Dec;23(3):156-159. doi: 10.6118/jmm.2017.23.3.156. Epub 2017 Dec 29. PMID: 29354614; PMCID: PMC5770524.
Sleep and eating disorders
A study summarized evidence supporting the complex interaction between sleep dysfunction, nutrition, and digestive diseases is discussed. 1
In another study, conducted on the association between a low-carb diet and sleep status, depression, anxiety and stress score, conducted on 265 women with type 2 diabetes. It is mentioned that patients who consumed less carbohydrates had better sleep and were less involved in mental disorders. 2
1. Vernia F, Di Ruscio M, Ciccone A, Viscido A, Frieri G, Stefanelli G, Latella G. Sleep disorders associated with nutrition and digestive diseases: a neglected clinical condition. Int J Med Sci. 2021 Jan 1;18(3):593-603. doi:10.7150/ijms.45512. PMID: 33437194; PMCID: PMC7797530.
2. Daneshzad E, Keshavarz SA, Qorbani M, Larijani B, Azadbakht L. Association between a low-carbohydrate diet and sleep status, depression, anxiety, and stress score. J Sci Food Agriculture. 2020 May;100(7):2946-2952. doi:10.1002/jsfa.10322. Epub 2020 Feb 24. PMID: 32031258.
Additionally, read here for several tips for everyone to get a good night's sleep!
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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