Magnesium Breakthrough

To support sleep, take magnesium on an empty stomach 1-2 hours before bedtime.

The amount you need depends on how much magnesium you already have in your body and your individual magnesium needs. If you are under more physical or psychological stress, you may need more magnesium than an average person. Physical stress factors include exercise and physical labor. Vitamin D supplements (which also help with sleep) can also increase your need for magnesium.

The recommended daily intake of magnesium is ~400 mg/day for men and ~310 mg for women. However, very few people get this dose from food. If you haven't taken magnesium for a long time and are deficient, taking the recommended dose can be like filling an empty pool with a spoon. Therefore, it might be wise to start with a dose higher than the recommended to correct the deficiency faster.

Studies have shown the benefits of magnesium supplementation from 125 mg to 2500 mg/day. You can start with 1-2 capsules and gradually increase the dose and observe the body's response. If you have kidney problems or use medications that affect mineral balance (such as high blood pressure medications), it is important to talk to your doctor before starting magnesium supplements.

Magnesium chelate, glycinate, citrate, and malate can promote relaxation and sleep. Magnesium Breakthrough contains all these forms of magnesium.

These foods can be high in magnesium if they are grown in soil that contains magnesium. However, due to modern agricultural practices, most soils are low in magnesium.

• Green leafy vegetables
• Dark chocolate
• Avocado
• Nuts and seeds

Magnesium does different things than melatonin. Melatonin is a hormone that tells your body it's time to sleep. Whereas magnesium helps promote a relaxation response when you are about to sleep. Thus, there might be a need for both.

However, taking high-dose melatonin more than what your body produces (0.35 mg/night) can override your body’s own response. Whereas magnesium supplements provide assurance that you won’t run out, which will improve all aspects of your health.

Large doses of magnesium can cause stomach upset and diarrhea. However, these are much more common with inorganic salts (oxide, chloride, and sulfate) than with organic salts (glycinate, chelate, aspartate, malate, taurate, etc).

Vitamin B6 enhances the absorption and bioavailability of magnesium.

A clinical study also compared the effect of magnesium with magnesium combined with B6. They found that test subjects with severe stress experienced a 24% greater reduction in stress with the intake of magnesium and vitamin B6 combined than with magnesium alone. The vitamin B6 in this product is made from carbohydrate fermentation (not potato starch).