Minerals for a good sleep

Minerals are involved in almost all of our body's biological processes and can also have a decisive influence on our sleep. Here, we explain why the right mineral intake can improve sleep and which macro and trace elements are particularly important for a restful night.

Table of contents

1. What are minerals?
2. Minerals & Sleep
3. These minerals harm sleep
4. The 4 most important minerals for a good night's sleep
1. magnesium
2. potassium
3. iron
4. zinc
5. Does mineral supplementation make sense?
6. Conclusion

1. What are minerals?

Minerals are vital nutrients that are essential for our health and performance and fulfill numerous important functions in our body. Minerals are involved in almost all energy and metabolic processes and contribute, among other things, to the control of muscle and nerve functions and the regulation of a healthy water and electrolyte balance. They are also essential for the development and maintenance of healthy body structures (e.g., bones, muscles, teeth) and enzymes, hormones, and blood cells, and also play an important role in brain function, our Heart and that immune systemIn order for us to remain healthy and productive and for all biological processes in our body to function properly, an adequate supply of minerals is of great importance.

Minerals are divided into two groups based on the amount they are needed in the body: macrominerals and trace elements. Macrominerals (also known as macrominerals) occur in higher concentrations of approximately 50 mg per 1 kilogram of body weight and are also known as electrolytes due to their role in regulating water balance. Trace elements (also known as microminerals), on the other hand, occur in smaller amounts of less than 50 mg/kg.

Quantity elements: Calcium, chloride, potassium, magnesium, sodium, phosphorus

Trace elements: Chromium, iron, fluorine, iodine, copper, manganese, selenium, zinc

Unlike many Vitamins Minerals cannot be produced by the body itself and must be supplied entirely through daily food. With a healthy and balanced diet Nutrition Our body usually receives a sufficient amount of minerals. However, under stress, lack of sleep, or as a result of health problems, our daily requirements can increase, and it may be beneficial to take mineral supplements to ensure the body has the optimal amount of these important substances available.

2. Mineral deficiency

Even an acute mineral deficiency significantly affects our health and daily well-being. Typical and immediately noticeable deficiency symptoms include fatigue, loss of appetite, the occurrence of cramps or From muscle and bone pain to hair loss, difficulty concentrating, or a weakened immune system. Serious cardiovascular diseases, as well as the development of anemia or osteoporosis, can also be linked to a mineral deficiency. Deficiencies in calcium, magnesium, iron, iodine, or zinc are particularly common.

3. Minerals & Sleep

Especially at night, our body depends on a good supply of nutrients so that sleep and the associated regeneration processes are not disturbed and we can recover optimally.Some minerals are involved in precisely those bodily functions that regulate our sleep behavior, our sleep-wake rhythm, and sleep quality. A deficiency or undersupply of certain minerals or trace elements can therefore negatively affect falling asleep, sleep quality, and sleep duration, and can lead to the development of Sleep disorders Such a lack of sleep or poor sleep quality, in turn, increases daily nutrient requirements and counteracts an already existing mineral deficiency.

4. The 4 most important minerals for good sleep

Since a completely healthy organism forms a good basis for restful sleep, you should of course ensure that you have a balanced diet If you want to improve your sleep, you can make sure you get enough minerals, especially in the evening, and Vitamins and certain amino acids This ensures that the body has sufficient amounts of the important nutrients it needs to maintain our health and ensure restful sleep, even during the night. Learn now which minerals improve sleep and are especially important for a restful night.

#1 Magnesium

Magnesium plays a key role in energy production, metabolism, and the function of muscle and nerve cells. It supports the relaxation of muscles and body cells, reduces strain on the nervous system, and helps protect us from restlessness, nervousness, or inner tension. Magnesium also enables healthy production of the sleep hormone melatonin, allowing us to fall asleep easily in the evening and develop a regular sleep-wake rhythm. This has also been shown in various studies in which magnesium intake not only increased melatonin levels but also noticeably improved the quality and length of sleep. Thus, the mineral has an overall sleep-promoting effect, counteracts stress, and enables relaxed falling asleep and sleeping through the night. You can find more information about the mineral magnesium in this article.

Important features: Energy metabolism, muscle and nerve function, bone formation and maintenance

Symptoms of a deficiency: Muscle and performance weakness, reduced stress resistance, nervousness, cardiovascular problems (e.g., high blood pressure, circulatory disorders)

Occurrence in food: Green vegetables, pumpkin seeds, millet or whole-grain bread and pasta, milk, meat

#2 Potassium

Potassium can help minimize physical stress and tension, and prepare the body for restful sleep. Potassium controls heart function and blood pressure and contributes to the normal function of nerve and muscle cells. Various studies have shown that an optimized potassium supply can effectively lower blood pressure and the risk of stroke, and alleviate the resulting nervousness and headaches. cardiovascular system positively influenced, stress minimized and restful sleep promoted.

Important features: Blood pressure, nerve and cell function, fluid balance

Symptoms of a deficiency: Muscle weakness, fatigue, headaches, cramps, mood swings, unhealthy blood pressure and irregular heart rhythm

Occurrence in food: Bananas, fruit, dried fruit, mushrooms, potatoes, legumes

#3 Iron

An iron deficiency is one of the most common mineral deficiencies and also hinders good sleep. This trace element is an important component of the blood and essential for the transport and storage of oxygen in our bodies. If there is a lack of iron, organs, muscles, and cells are no longer optimally supplied with oxygen, which slows down cellular activity and impedes almost all bodily functions. A sufficient iron concentration, on the other hand, ensures that our body and brain are optimally supplied with oxygen and other nutrients via the blood, especially during sleep, and that regenerative processes can run smoothly. Iron also plays an important role in hormone production and has been successfully used in various studies to improve the immune system, which is essential for healthy sleep. Serotonin-melatonin synthesis to influence positively.

Important features: Blood and hormone formation, transport and storage of oxygen

Symptoms of a deficiency: Anemia and fatigue, paleness, weakness, difficulty concentrating and performing

Occurrence in food: Meat, cabbage, nuts, whole grains, beans and peas, spinach

#4 Zinc

The trace element zinc is involved in important metabolic processes, the function of numerous enzymes, and the formation of our DNA, and it has a positive effect on the immune system. Due to its important role in hormone and enzyme formation, several studies have demonstrated a link between zinc deficiency and sleep disorders. Zinc deficiency leads to reduced hormone production and a declining level of the neurotransmitters serotonin and serotonin, which are crucial for good sleep. MelatoninA sufficient zinc concentration, on the other hand, ensures balanced hormone levels and can thus promote a healthy sleep rhythm.

Important features: Cell metabolism, enzyme & hormone production, growth, immune system

Symptoms of a deficiency: Dry skin, hair loss, metabolic disorders, weakened immune system, fatigue

Occurrence in food: Beef, nuts and whole grain cheese and eggs

5. Is it useful to supplement minerals?

Minerals are crucial for healthy bodily function and contribute significantly to our health and well-being. In good health, under "normal" everyday conditions, and with the help of a balanced diet, we can usually provide the body with all the essential nutrients in sufficient quantities. However, if we neglect our daily diet, or if we suffer from physical or psychological stress, stress It's not always easy to ensure an optimal mineral supply when you're on the go. Taking supplements through dietary supplements can be crucial in helping you stay healthy and productive. Our sleep also benefits, allowing us to regenerate optimally at night and start the new day feeling rested and healthy.

Unlike vitamin supplements, however, it's especially important to pay attention to the correct dosage when taking minerals. This is because not only a deficiency, but also an excess of one or more mineral elements, as well as an overall imbalance of the various substances, can have harmful health consequences. Therefore, supplemental mineral supplementation is often only recommended if a proven deficiency exists. The best way to do this is to consult your family doctor.

6. Conclusion

• Minerals are vital nutrients that are involved in countless bodily processes and are essential for the healthy functioning of body and mind.

• A mineral deficiency is harmful to health and affects not only daily performance but also sleep.

• In particular, the macroelements magnesium and potassium as well as the trace elements iron and zinc can have a positive effect on sleep and promote sleep quality.

• An adequate supply of minerals can usually be ensured through a balanced diet and effectively supported with the help of controlled nutritional supplements.