One of the most important minerals for our daily well-being also happens to be one we’re lacking. It’s estimated that up to 80 percent of Americans don’t get enough magnesium in their diets, in part due to soil depletion which causes food to be less nutrient-dense. A magnesium deficiency can lead to low energy, fatigue, anxiousness, and excessive stress, muscle cramping and tension, constipation, sleep troubles, and more.
“Magnesium is essential for over 325 biochemical reactions in the body, helping to maintain normal muscle, nerve, and heart function,” says Jules Miller, founder and CEO of The Nue Co. “What’s interesting is that the majority of us are not even close to receiving the recommended daily allowance of magnesium, which can lead to various symptoms like waking during the night, sore or aching muscles, and stress tension.”
The great news is that a magnesium deficiency is easily fixable. There are a couple of foods to incorporate into your diet that’ll help boost your magnesium levels (and help you sleep). Kelp, almonds, figs, dates, brown rice, and avocados are all excellent options and all have small amounts of magnesium to help boost your levels. Or add in daily concentrated drops like Sakara Detox Water Concentrate ($39), with chlorophyll, magnesium, and 72 trace minerals and electrolytes. The mix helps ease muscles and stress, while detoxing and aiding in digestion.
There are a handful of incredible products that can help you reach your daily recommended amount of magnesium. From soaks to sprays to washes, here’s what we’re loving right now.
Epsom salt baths are so effective for relaxation and absorbing magnesium, but who has time for a daily soak? “We created Magnesium Ease for the 75 percent of people who have a magnesium deficiency—and who, like me, don’t have time to soak in the tub every night,” says Miller. “We laced the formula with arnica and lavender essential oil, making the process a multi-sensory experience.” Just spritz three sprays on either your neck, back, or chest, and you’re at your daily recommended dosage of magnesium (ideally 300 mg for women and 400 mg for men).
As we’ve previously learned, “Magnesium produces blockers to inhibit cortisol (stress hormones) production in our brain,” says Night Pillow co-founder Kalle Simpson. “This is key for allowing us to turn off and stay asleep throughout the night.”
For those that love bathing, try soaking in a magnesium-infused soak come nighttime, especially with these Naturopathica flakes made of 47 percent magnesium, plus the muscle calming qualities of sweet birch essential oil.
If you prefer a magnesium boost in a shower over a bath, this is your both wash. The magnesium minerals are boosted with plankton and kelp extracts, which help boost blood circulation and energy. It also features a trio of energizing essential oils: cypress, clary sage, and rosemary—all of which increase circulation and blood flow. It doesn’t fully meet your daily recommended dosage of magnesium, but it’s perfect for achy muscles and cramping.
No matter the vehicle, incorporating magnesium into your diet more frequently can see a major boost in sleeping through the night, energy levels, and muscle recovery—sold!
This story was originally published in June 2018, and has since been updated with new information.