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Involved in more than 300 chemical reactions that occur in our body (among them: regulation of hormonal activity and production of cellular energy and neurotransmitters), magnesium is an essential micronutrient for our health, including mental health. In other words, the lack or lack of the mineral causes not only the appearance of insulin resistance, type 2 diabetes, high blood pressure, asthma and osteoporosis, but also psychiatric illnesses such as depression.

Signs of Deficiency in the Brain

The magnesium deficit is related to the increased activity of NMDA receptors (N-Methyl-D-Aspartate receptors) located in the brain, increasing glutamatergic excitability. It is a phenomenon that can cause insomnia, anxiety, irritability, PMS symptoms and increased sensitivity to pain. Scarcity also brings fatigue, migraines, fluid retention, muscle spasms, cramps, and irritability.

Magnesium acts beneficially in several ways in good sleep quality:

  1. Activates the parasympathetic nervous system, responsible for relaxation and sleep.
  2. Improves communication between neurotransmitters.
  3. Regulates the production of melatonin, a hormone that regulates the body’s sleep-wake cycle.
  4. Binds to GABA receptors (gamma-aminobutyric acid), responsible for reducing neuronal activity, promoting relaxation.

Ultra-processed are poor in mineral

Although easily found in fruits, vegetables and whole grains, people are consuming less and less magnesium. According to surveys conducted in the United States, half of the American population does not reach the recommended daily intake of 400 mg (micrograms) per day. The deficiency is mainly due to food processing, which ends up eliminating many of the micronutrients, including magnesium.

Another reason for the deficit: the constant demands of modern life make our body use a greater amount of the mineral. The good news is that you can balance the dose by consuming more magnesium-rich foods.

Changing the menu may be enough

Adjusting the menu is simple, but you can also resort to supplementation recommended by a nutritionist. According to studies, magnesium capsules are effective in treating depression and non-restorative sleep, as well as premenstrual syndrome and even hyperactivity syndrome (ADHD) in children. I recommend starting with food – they may be enough for you to notice improvement in symptoms.

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