Magnesium-Rich Breakfast to Improve Sleep, Ease Headaches, and Reduce Constipation

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For many, a typical weekday starts with an alarm clock ringing, hitting the snooze button, and rolling out of bed to start another groggy workday.

But imagine waking up feeling refreshed and rested—and the only change you’ve made is adding magnesium to your breakfast.

1 in 2 Americans Are Magnesium Deficient

About half of Americans are magnesium deficient, according to some research. An average diet typically provides just half the recommended intake, 420 milligrams for men and 320 milligrams for women.

“Our soils are depleted of minerals from farming methods, and there are so many chemicals in our foods,” Noelle Kelley, a holistic nutritionist based in Wisconsin, told The Epoch Times. “This prevents people from absorbing the nutrients.” In the past, crop rotation and composting replenished soil minerals.

Clinicians recognize what they call a magnesium triad of symptoms—migraine, leg cramps, and constipation. If people are suffering from these, “we can be almost certain they are magnesium deficient,” Christopher Kelley, a physician assistant and founder of North Star Integrative Health, told The Epoch Times.

Magnesium Deficiency Linked to Common Health Problems

A lack of magnesium can wreak havoc on your health. Deficiency has been tied to an array of common ailments. Researchers have found magnesium’s vital roles in nerve and muscle function and blood sugar control.

Obesity

Studies show that many obese patients have inadequate intake of minerals, including magnesium, likely due to poor diet quality, especially the overconsumption of high-calorie, low-nutrient processed foods, according to a 2018 article in the International Journal of Obesity.

A lack of magnesium can contribute to obesity indirectly through several mechanisms, including appetite regulation. A deficiency can disrupt the hormones that control appetite and satiety, such as leptin and ghrelin, potentially leading to overeating and weight gain, according to a 2022 article in BioMetals Journal.

Migraine Headaches

Migraines take a major toll, ranking as one of the leading causes of disability worldwide, according to a 2019 Journal of Biological Trace Element Research article. As an essential mineral for health and cell upkeep, magnesium helps regulate nerve and brain cell function. Its key role in these cells is maintaining electrical potential.

Researchers have linked deficient magnesium levels in the blood and cerebrospinal fluid to an increased risk of migraine headaches.

Nocturnal Leg Cramps

A randomized, double-blind, placebo-controlled study of 216 subjects examined the effects of magnesium supplements on nocturnal leg cramps. Over seven months, 175 participants completed the study. Both the magnesium group and placebo group experienced fewer leg cramp episodes.

However, magnesium supplementation led to significantly larger reductions in cramp frequency and duration. The magnesium group also saw greater improvements in sleep quality compared to placebo. Overall, magnesium markedly outperformed placebo for lessening leg cramps and improving sleep. The results were published in the Nutrition Journal in 2021.

PMS

Magnesium replacement therapy may benefit women with premenstrual syndrome (PMS) by improving poor sleep quality, according to a 2020 study in the International Journal of Physiology.

Magnesium can alleviate PMS symptoms by modulating neurotransmitters, reducing muscle tension, and promoting relaxation. It regulates serotonin, which helps stabilize mood. Additionally, magnesium eases bloating by reducing fluid retention.

Diabetes

Magnesium is involved in the metabolism of glucose in the body. Insufficient levels may impair insulin function.

Magnesium is essential for insulin secretion and helps insulin bind to its receptors on cells, facilitating glucose uptake. Inadequate magnesium can lead to insulin resistance, elevated blood sugar levels, and a higher risk of developing Type 2 diabetes.

Inflammatory Bowel Disease

Magnesium levels appear to be modified in malnourished patients with inflammatory bowel disease (IBD), which includes conditions like Crohn’s disease and ulcerative colitis. This suggests magnesium either plays a significant role in disease development or results from the disease’s progression, according to a 2022 article in Nutrients.

Some medications used to manage IBD, such as corticosteroids and certain drugs that reduce inflammation and arthritis, which sometimes accompanies IBD, can affect magnesium absorption and use. Corticosteroid therapy for rheumatological diseases can decrease serum magnesium, and magnesium supplementation can help with muscle atrophy, according to a 2021 article in the European Journal of Nutrition.

Constipation

Magnesium typically has a laxative effect and is often used to relieve constipation. It works as an osmotic laxative, drawing water into the intestines and softening the stool, making it easier to pass.

A 2020 Nutrients article reveals magnesium sulfate-rich natural mineral waters represent a natural treatment for adult patients with functional constipation. The magnesium sulfate-rich water causes water to remain in the intestines, easing bowel movements.

Magnesium-Rich Breakfast Recipes

“Magnesium deficiency is pervasive,“ Ms. Kelley said. ”Ideally, we should get magnesium through our foods, but sometimes we need supplementation while the gut heals.”

One tasty way to add more magnesium to your diet is to prepare breakfasts using magnesium-rich ingredients. The following are simple morning meal ideas.

“These recipes are rich in magnesium and are sure to satisfy those who enjoy a sweet breakfast or a savory one,” Ms. Kelley said.

Oat Flour Blender Pancakes

Ingredients for one serving:

• ¼ cup gluten-free oats
• 1 ripe banana
• 2 eggs
• Pinch of cinnamon

1. Heat a skillet with a tablespoon of butter or coconut oil over medium-low heat.
2. Add gluten-free oats to a blender. Pulse until fine oat flour forms.
3. Add eggs, banana, and cinnamon. Blend thoroughly.
4. Pour onto the skillet and cook for two minutes. Flip, then cook for another 30 seconds or until golden brown.
5. Top with maple syrup, bananas, or berries.

Savory Quinoa Breakfast Bowls

Ingredients:

• 1 cup cooked quinoa
• 2 cups spinach or any leafy greens on hand in the fridge
• 2 soft-boiled, hard-boiled, or fried eggs
• 1 tablespoon olive oil
• ½ avocado
• Chickpeas
• Pumpkin seeds
• Salt and pepper to taste

1. Heat a skillet with 1 tablespoon of olive oil over medium heat.
2. Add leafy greens and sauté for approximately two minutes until wilted.
3. Add cooked quinoa to the pan and heat through.
4. Top with your choice of eggs and avocado half, pumpkin seeds, and/or chickpeas.
5. Sprinkle with salt, pepper, and other flavors to taste, such as Sriracha sauce, lemon and herbs, or taco seasoning.

Here are traditional breakfast foods rich in magnesium: