Posts Tagged ‘magnesium’
Trouble Sleeping? More Magnesium May Help (from Human Nutrition Research Center)
Posted on: November 25, 2025
By Forrest Nielsen
Can’t sleep? You are not alone. Not being able to sleep, or insomnia, is a common complaint, especially among people older than 50. More than half of all people aged 65 years and older have sleep problems.
Not surprisingly, lack of sleep is caused mainly by factors that are more common later in life, such as breathing problems, illness and medications. Yet, scientists have proved that poor sleep is not a natural part of aging.
Five common complaints are trouble falling asleep, waking up, awaking too early, needing to nap and not feeling rested.
Lack of sleep is a health concern because it can cause attention and memory problems, depressed mood and body chemistry changes that foster heart disease, diabetes and osteoporosis.
A factor getting more attention recently is poor nutrition. A low intake of the mineral magnesium may be one nutritional factor causing sleep problems.
Magnesium plays a key role in the body’s chemistry that regulates sleep. This may be why persons with long-term lack of sleep, or abnormal brain waves during deep sleep, often have low magnesium in their blood.
Some small studies with humans and rats also suggest that magnesium is needed for good sleep. Magnesium treatment increased deep sleep and improved brain waves during sleep in 12 elderly subjects. Magnesium treatment decreased time to fall asleep and improved sleep quality of 11 alcoholic patients who often have a low magnesium status. Magnesium deficiency increased time awake at the expense of deep sleep in rats. Feeding magnesium to the rats restored their sleep patterns to normal.
The diets of many people do not contain enough magnesium for good health and sleep. In 1997, the United States Food and Nutrition Board set the recommended dietary allowance (or daily intake) for magnesium at 320 milligrams for women and 420 milligrams for men between ages 51 and 70.
A national food consumption survey found that many Americans, especially older women, consume less than the recommended amount for magnesium. Another risk factor for low magnesium status in older women is the use of calcium supplements without magnesium for bone health. High calcium intakes can make magnesium deficiency worse.
Perhaps, you have heard or read of the folk remedy of drinking a glass of warm milk before going to bed if you have trouble with falling asleep. This remedy may work for some people because milk is a fair source for magnesium. A glass of milk provides about 30 milligrams of magnesium. This amount of magnesium could be the difference between a deficient and adequate magnesium status for many people.
Other foods that have good amounts of magnesium are whole grains, nuts and green leafy vegetables. Green leafy vegetables are a good source of magnesium because the green color is chlorophyll, a chemical that contains magnesium and converts sunlight into food energy.
(From the Human Nutrition Research Center of the U.S. Dept. of Agriculture).
This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid featuring calcium and magnesium Sleep Minerals II.
Kimberly B. of Troy Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for two and a half years and have had restless leg syndrome my entire life. This is the first relief I’ve ever had…it’s gone for a month now.”
For more information, visit the Sleep Minerals II page.
For anyone who has trouble falling asleep or staying asleep in the night, a growing body of research shows that certain fruits can naturally help to improve sleep quality.
Packed with essential minerals and vitamins, these fruits support your body in having a deeper, longer night’s sleep. This can lead to more energy in your day and more alertness, productivity, and quality time with family and friends.
Kiwi: The Sleep Booster
Kiwi is often celebrated for its impressive sleep-enhancing properties. This fruit is rich in serotonin, which helps regulate your sleep cycle. It’s also a great source of magnesium, known for its calming effects on the nervous system. A study published in the *Asia Pacific Journal of Clinical Nutrition* found that eating two kiwis an hour before bed improved sleep onset, duration, and quality (Liu, 2011). Plus, its high level of healthy plant chemicals promotes overall well-being, helping you rest more soundly.
Bananas: Magnesium-Packed for Relaxation
Bananas are another fruit known for sleep benefits. Packed with magnesium and potassium, bananas help relax your muscles, which is vital for preparing your body for restful sleep.
A study published in the *Journal of Research in Medical Sciences* revealed that magnesium can significantly improve insomnia in older adults (Abbasi, 2012). Bananas are also high in vitamin B6, which helps your body produce melatonin, a hormone crucial for regulating sleep cycles.
Cherries: Natural Melatonin Source
Cherries, especially tart cherries, are one of the few natural food sources of melatonin, the hormone that governs sleep-wake cycles. According to a study in the *European Journal of Nutrition*, consuming tart cherry juice improved sleep duration and efficiency in adults with insomnia (Howatson, 2012). The beneficial effects of melatonin in cherries helps to promote deeper, more restorative sleep.
Figs: A Calcium-Rich Sleep Aid
Figs are a lesser-known fruit that can do wonders for sleep. They are rich in calcium, a mineral that helps the brain use the amino acid tryptophan to manufacture melatonin. In addition to calcium, figs provide magnesium and potassium, which support muscle relaxation and help ease tension, both of which are key for a good night’s rest (Healthline, 2021).
Avocado: A Fruit with Vitamin D for Sleep Regulation
Avocado contains small amounts of vitamin D, as well as healthy fats. These plant-based fats help to increase the absorption of vitamin D from other foods such as mushrooms, eggs and fish. Low levels of vitamin D have been associated with shorter sleep durations and disturbed sleep patterns (from the journal “Medical Hypothesis”). Adding avocado to your evening snack, along with mushrooms or eggs, can help regulate your sleep cycle and promote longer periods of rest.
These fruits can pack some powerful sleep-enhancing benefits, helping you wake up refreshed and energized. Try incorporating these into your diet for a natural, delicious way to boost your sleep quality.
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint support, less aches and pains, stronger hair and nails, and more energy.
Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
Magnesium deficiency is very common these days. A recent government study shows that 68% of Americans do not consume the recommended daily intake of magnesium, which is 400 milligrams per day.
Magnesium can be found in foods such as green leafy vegetables, black beans, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and other beans, nuts and seeds. Magnesium supplements are a good option as well, particularly those containing magnesium citrate which is very absorbable.
Sidney Baker, M.D., a practicing doctor with a special interest in the nutritional aspects of chronic health problems says: “Magnesium deficiency can affect virtually every organ and system of the body. One may experience muscle twitches, cramps, soreness, back aches, neck pain, tension headaches, and fatigue or weakness.”
Studies show that magnesium can soothe insomnia, support heart health, normalize blood sugar, relieve headaches and ease menopause symptoms. In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks. They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings.
Magnesium can help prevent diabetes. Researchers at the Harvard School of Public Health evaluated the dietary intake of specific nutrients for more than 85,000 women and 42,000 men. They found that the men and women whose diets included the largest amounts of magnesium were the least likely to develop type 2 diabetes. Most of the participants consumed magnesium through foods, such as whole grains, nuts and green leafy vegetables.
Studies have found that people with migraine headaches have low concentrations of magnesium in their body. The word “cephalalgia” literally means head pain or headache. In a German study of 81 migraine patients published in the journal “Cephalalgia”, 42 percent of the people taking oral magnesium reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.
One supplement shown to be helpful for insomnia and pain is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium citrate and magnesium citrate, the best minerals for sleeplessness and insomnia, as well as for heart health, aches and pains, bone strength and menopause insomnia.
Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is it helps alleviate my chronic fatigue and aches and pains.”
For more information, visit the Sleep Minerals II page.
8 Researched Benefits of Chiropractic Adjustments – General Health Magazine
Posted on: October 6, 2025
The benefits of chiropractic care are becoming more widely known and are growing in popularity. Good nutrition, natural remedies, and health supplements are in greater demand. Chiropractic care isn’t just another treatment; it’s a celebration of the body’s incredible capacity to heal and thrive.
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Consuming extra calcium from dairy products or supplements could put older women at risk of low zinc — unless they get extra zinc, too.
That’s the word from two studies at the U.S. Dept of Agriculture, Human Nutrition Research Center in Boston.
Zinc’s many functions include helping to maintain a healthy immune system, skin and appetite.
Calcium supplement sales have soared with the growing awareness that high intakes of this mineral help prevent osteoporosis. Richard J. Wood and associates looked for a zinc-calcium interaction in elderly women because, as a group, they tend to have low zinc intakes.
About half of U.S. women consume less than two-thirds the Recommended Dietary Allowance of 12 mg, according to survey data. And the amount of zinc people absorb from their meals decreases with age.
In one of the new studies, 18 relatively healthy women past menopause increased calcium intake to 1,360 milligrams daily — a little higher than the 1,200 mg now recommended for people over age 50. Their zinc absorption dropped by an average of about 2 milligrams. This happened regardless of whether they got the extra calcium from milk or from a calcium supplement. The study lasted 36 days.
In a second study, zinc absorption dropped by half when a group of 10 men and women took a calcium supplement with a single test meal. But adding nearly 8 milligrams of zinc to the calcium supplement offset this effect.
This data points in the direction that people taking extra calcium should also increase their zinc intake. The richest dietary sources of zinc are oysters, liver and beef, followed by whole grains, nuts, popcorn, poultry and lamb. Zinc supplements are also widely available.
Comments from the blog author Nutrition Breakthroughs: Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.
The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Supplements containing calcium for sleep should also contain magnesium, vitamin D and zinc to ensure a balance of ingredients.
This news is provided by Nutrition Breakthroughs. Since 2001 Nutrition Breakthroughs has provided natural health articles and effective natural remedies. Their mission is to provide nutritional supplements that get results and help people to avoid drugs and their side effects.
Since 2009, their natural sleep remedy Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia with absorbable calcium, magnesium, vitamin D and zinc, and helping everyone from teenagers, to women with menopause symptoms, to those with restless leg syndrome, to get a good night’s sleep.
Kimberly B. of Troy Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for two and a half years and have had restless leg syndrome my entire life. This is the first relief I’ve ever had…it’s gone for a month now.”
For more information on Sleep Minerals II, visit here.
For anyone who has trouble falling asleep or staying asleep in the night, a growing body of research shows that certain fruits can naturally help to improve sleep quality.
Packed with essential minerals and vitamins, these fruits support your body in having a deeper, longer night’s sleep. This can lead to more energy in your day and more alertness, productivity, and quality time with family and friends.
Kiwi: The Sleep Booster
Kiwi is often celebrated for its impressive sleep-enhancing properties. This fruit is rich in serotonin, which helps regulate your sleep cycle. It’s also a great source of magnesium, known for its calming effects on the nervous system. A study published in the *Asia Pacific Journal of Clinical Nutrition* found that eating two kiwis an hour before bed improved sleep onset, duration, and quality (Liu, 2011). Plus, its high level of healthy plant chemicals promotes overall well-being, helping you rest more soundly.
Bananas: Magnesium-Packed for Relaxation
Bananas are another fruit known for sleep benefits. Packed with magnesium and potassium, bananas help relax your muscles, which is vital for preparing your body for restful sleep.
A study published in the *Journal of Research in Medical Sciences* revealed that magnesium can significantly improve insomnia in older adults (Abbasi, 2012). Bananas are also high in vitamin B6, which helps your body produce melatonin, a hormone crucial for regulating sleep cycles.
Cherries: Natural Melatonin Source
Cherries, especially tart cherries, are one of the few natural food sources of melatonin, the hormone that governs sleep-wake cycles. According to a study in the *European Journal of Nutrition*, consuming tart cherry juice improved sleep duration and efficiency in adults with insomnia (Howatson, 2012). The beneficial effects of melatonin in cherries helps to promote deeper, more restorative sleep.
Figs: A Calcium-Rich Sleep Aid
Figs are a lesser-known fruit that can do wonders for sleep. They are rich in calcium, a mineral that helps the brain use the amino acid tryptophan to manufacture melatonin. In addition to calcium, figs provide magnesium and potassium, which support muscle relaxation and help ease tension, both of which are key for a good night’s rest (Healthline, 2021).
Avocado: A Fruit with Vitamin D for Sleep Regulation
Avocado contains small amounts of vitamin D, as well as healthy fats. These plant-based fats help to increase the absorption of vitamin D from other foods such as mushrooms, eggs and fish. Low levels of vitamin D have been associated with shorter sleep durations and disturbed sleep patterns (from the journal “Medical Hypothesis”). Adding avocado to your evening snack, along with mushrooms or eggs, can help regulate your sleep cycle and promote longer periods of rest.
These fruits can pack some powerful sleep-enhancing benefits, helping you wake up refreshed and energized. Try incorporating these into your diet for a natural, delicious way to boost your sleep quality.
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint support, less aches and pains, stronger hair and nails, and more energy.
Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
The Need for Electrolytes in Warm Weather – Calcium, Magnesium, Sodium, etc.
Posted on: August 5, 2025
Sleep Minerals II from Nutrition Breakthroughs can serve both purposes here — replenishing lost minerals in the hot weather and also supporting good sleep as a natural sleep remedy.
For anyone who has trouble falling asleep or staying asleep in the night, a growing body of research shows that certain fruits can naturally help to improve sleep quality.
Packed with essential minerals and vitamins, these fruits support your body in having a deeper, longer night’s sleep. (Continue reading to see the best fruits for sleep) ….
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This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint support, less aches and pains, stronger hair and nails, and more energy.
Studies Show Calcium and Magnesium Help Sleep, Bones, Heart, Stomach, Muscles, Menopause, Migraines and More
Posted on: May 6, 2012
Calcium and magnesium are the most famous of all the minerals due to their vast array of benefits to our health. Dr. Linus Pauling, the two-time Nobel Prize winner said: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.” Studies have proven calcium to increase bone health, reduce high blood pressure, relax the nerves and muscles, and prevent colon cancer and kidney stones. Magnesium is an effective nutrient for strengthening heart health, reducing diabetes, and treating migraines, insomnia and depression.
Calcium and magnesium were discovered by the British chemist Sir Humphry Davy in the early 1800’s. Regarding stomach and colon health, a 2007 study in the Journal of the National Cancer Institute found that calcium protects high-risk people from developing the polyps (growths in the colon) that can lead to cancer in the large bowel. The researchers found that the risk reduction occurred during the study and also lasted a full five years after the calcium supplementation ended.
Calcium supplements were shown to help prevent kidney stones in a 2008 study at the University of Wisconsin School of Medicine. The theory of how this works is that dietary calcium binds with a waste product in the stomach called oxalate, which comes from foods like spinach, strawberries, nuts and tea. Most kidney stones are made of oxalate. When calcium is taken, the calcium and oxalate bind together, crystallize, and exit the body long before there’s a chance for the oxalate to form into kidney stones.
Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including fibromyalgia, migraines and muscle cramps – because they don’t get enough magnesium.” According to the University of Maryland Medical Center, inadequate magnesium also appears to reduce serotonin levels in the brain. One study found that magnesium was just as effective as an antidepressant drug in treating depression. In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent.
Studies have found that people with migraine headaches have low concentrations of magnesium in their body. The word “cephalalgia” literally means head pain or headache. In a German study of 81 migraine patients published in the journal “Cephalalgia”, 42 percent of the people taking oral magnesium reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Chronic insomnia is one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was shown in a study done by James Penland at the Human Nutrition Research Center in North Dakota.
Nutritional supplements containing calcium and magnesium can also double as an effective sleep remedy. An example of a well-balanced mineral supplement is Sleep Minerals II from http://www.NutritionBreakthroughs.com. This natural insomnia remedy contains six forms of calcium, three forms of magnesium, boron, Vitamin D and Vitamin K – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.
Sandra M. of La Verne, California says: “I have been using Sleep Minerals II for several months now and I see a marked improvement in my sleep. I have struggled with anxiety, depression and sleeplessness for nearly 15 years – increasingly so in the last 10 years. I’ve tried everything on the market including herbal teas, melatonin, GABA, Ambien, Lunesta, and others. Nothing has worked like Sleep Minerals II.”
The best thing about supplementing with calcium and magnesium is the large list of studies showing they support virtually every part, organ and system in the body.
For more information on Sleep Minerals II visit http://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html
Here is a summary of a recent study published in the Journal “Sleep”:
The present study examines the effects of potassium supplementation on sleep quality as indicated by the use of a wrist monitor and sleep logs, in normal young males on a low-potassium diet. A placebo-controlled study compared one week of oral potassium chloride supplements to one week of identical placebo capsules. Outcome measures were taken from sleep logs and wrist monitor data.
The results: Potassium significantly increased sleep Efficiency due to a reduction in Waking After Sleep Onset. Side effects were minimal and not significantly different between treatment conditions. The results may indicate an improvement in sleep consolidation (less interruptions) with potassium supplementation. Reference: The Journal “Sleep”, August 1991.
Comments from the blog author, Nutrition Breakthroughs: One of the best, highest sources of potassium is the banana, which contains 400 milligrams of potassium. Eating a banana before bedtime may help reduce nighttime awakenings and provide better, deeper sleep. A banana can also be eaten in the middle of the night to help you get back to sleep.
Here is a list of some high-potassium foods; courtesy of the Linus Pauling Institute:
Banana 1 medium 422 mg
Potato, baked with skin 1 medium 926 mg
Prune juice 6 fluid ounces 528 mg
Plums, dried (prunes) 1/2 cup 637 mg
Orange juice 6 fluid ounces 372 mg
Orange 1 medium 237 mg
Tomato juice 6 fluid ounces 417 mg
Tomato 1 medium 292 mg
Spinach, cooked 1/2 cup 420 mg
Sunflower seeds 1 ounce 241 mg
Almonds 1 ounce 200 mg
This information is provided by http://www.NutritionBreakthroughs.com. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural remedy for sleeplessness and insomnia. Sleep Minerals II contains calcium, magnesium and other relaxing vitamins and minerals.
For more information on Sleep Minerals II, visit http://www.NutritionBreakthroughs.com/html/sleep_remedy_for_insomnia_help.html
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