Mike is the co-founder of Adapt. He holds a degree in neuroscience and is currently at St. Andrews Medical School. When not researching new formulations or speaking with customers, you'll find him experimenting with different ways to help people get that extra 10% out of life.

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Magnesium might not be the trendiest supplement on the shelf, such as CBD or adaptogens, but it’s one of the most essential nutrients for your health. From improving sleep quality to supporting stress relief and muscle recovery, magnesium plays a vital role in keeping your body functioning at its best. Let’s dive into the science, benefits, and best ways to include magnesium in your wellness routine.

 

What is Magnesium?

Magnesium is a mineral found in your body and in foods like leafy greens, nuts, and whole grains. It’s a critical cofactor for enzymes—basically, it helps your body perform key tasks like producing energy, maintaining nerve function, and regulating muscle contractions.

Despite its importance, an estimated 50% of people don’t get enough magnesium from their diet. Factors like stress, processed foods, and soil depletion all contribute to this widespread deficiency.

How does Magnesium work?

Magnesium acts as a cofactor, meaning it helps enzymes perform their jobs efficiently. Here’s how magnesium supports your health:

1. Improving Sleep Quality: Magnesium promotes relaxation by increasing GABA, a neurotransmitter that calms your nervous system. Studies show that taking magnesium supplements for better sleep can improve sleep duration and quality.
2. Stress Relief and Relaxation: Known as "nature's chill pill," magnesium helps regulate cortisol levels, making it effective for managing stress.
3. Muscle Recovery: After a workout, magnesium helps muscles relax and reduces cramping. It’s also critical for maintaining healthy electrolyte balance.
4. Heart Health: Magnesium supports a steady heartbeat and helps regulate blood pressure, reducing the risk of cardiovascular issues.

What does the Research Say?

Magnesium has been studied extensively, with findings that support its reputation as a health powerhouse.

1. Improved Sleep: A 2012 study in the Journal of Research in Medical Sciences found that magnesium improved sleep quality in older adults with insomnia.
2. Anxiety Reduction: A 2017 review in Nutrients concluded that magnesium supplementation can help reduce mild to moderate anxiety, especially in those with deficiencies.
3. Chronic Pain Relief: Research suggests magnesium can ease migraines and fibromyalgia symptoms by calming overactive nerves.
4. Heart Health Benefits: According to the American Journal of Clinical Nutrition, higher magnesium intake is linked to reduced blood pressure and a lower risk of cardiovascular disease.

What are some alternatives to Magnesium?

While magnesium is incredibly versatile, it’s not the only option for managing stress, sleep, and recovery. Here are some alternatives to magnesium supplements:

• Adaptogens: Compounds like Ashwagandha, Reishi mushroom and Passion Flower help the body adapt to stress and promote calmness (all of these are found in Adapt Relax)
• Potassium Supplements: These work alongside magnesium to support hydration and muscle function.
• Calcium for Muscle Health: Magnesium and calcium work together to regulate muscle contractions and relaxation.
• CBD for Relaxation: CBD is a popular option for reducing stress and promoting better sleep.

If you’re exploring how to relieve stress naturally or improve sleep quality, magnesium often pairs well with these alternatives for synergistic benefits.

What are the Best Magnesium Supplements?

If you’re ready to try magnesium, here’s how to get started:

• Best Magnesium Supplements for Sleep: Look for magnesium biglycinate (found in Adapt Relax) a form that’s easy on the stomach and great for relaxation.
• Magnesium for Muscle Recovery: Magnesium citrate or magnesium chloride can help with cramps and post-exercise soreness.
• Dietary Sources of Magnesium: Foods like pumpkin seeds, spinach, and avocados are excellent natural sources.

Parting Thoughts

Magnesium might not have the buzz of CBD or adaptogens, but it’s a foundational nutrient for health and wellness. Whether you’re exploring how to improve sleep quality, manage stress naturally, or boost recovery after exercise, magnesium is a versatile, science-backed option worth considering.

For even better results, pair magnesium with adaptogens like Reishi mushroom or Ashwagandha, which complement its calming effects and help your body adapt to life’s challenges.

 

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