Magnesium, is an anxiolytic, anti-stress mineral and supports healthy cognitive function and mood. Deficiency is common. People who are chronically stressed or abuse alcohol are subject to deficiencies along with people with kidney disease and celiac disease. Magnesium is a natural sedative; it helps muscles relax and plays an important role in insulin sensitivity, calcium absorption, cardiovascular health, protein synthesis, bone health, and energy metabolism. Magnesium is gentle approach to reduce anxiety, insomnia, and muscle tension. Telltale signs of magnesium deficiency are body odor, muscle tension, and poor sleep.
Magnesium can be taken in 3 forms and combining them is an effective approach. Oral magnesium is generally dosed to bowel tolerance. Start by taking 150 mg before bed and increase the dose until stool consistency becomes loose then take a little less. Generally, 300 mg is sufficient at bedtime but this will differ among people. Magnesium in the form of epsom salt (magnesium sulfate) bath is a simple approach to relaxation for children and adults. Add a cup of epsom salts to warm bath water and soak for 20 minutes, keeping the water warm but not hot. about an hour before bed. Magnesium also comes in lotion form and can be applied to tense muscles before bed as well. Monitor magnesium intake levels if you have kidney disease. Magnesium should be taken separately from bisphosphonate medications.
Lactium (Milk-Derived Biopeptides)
Developed in France, lactium is the generic name of bioactive milk-derived peptides. They are amino acid chains concentrated from casein, derived from cow milk, that act on GABA receptors. Lactium improves sleep, reduces stress and cortisol levels while inducing relaxation and improving mental function. (Clare & Swaisgood, 2000; Delini-Stula & Holsboer-Trachsler, 2009; de Saint-Hilaire, Messaoudi, Desor, & Kobayashi, 2009). It is an effective alternative to medication for anxiety and insomnia. Lactic is often combined in compounds with the amino acid theanine and the mineral magnesium in OTC formations. One brand, De-Stress is pure lactium and is usually dosed from between 150-450 mg at bedtime.
Clare, D. A., & Swaisgood, H. E. (2000). Bioactive milk peptides: A prospectus. Journal of Dairy Science, 83(6), 1187–1195.
Delini-Stula, A., & Holsboer-Trachsler, E. (2009). Treatment strategies in anxiety disorders: An update. Therapeutische Umschau, 66(6), 425–431.
de Saint-Hilaire, Z., Messaoudi, M., Desor, D., & Kobayashi, T. (2009). Effects of a bovine alpha S1-casein tryptic hydrosylate (CTH) on sleep disorder in Japanese general population. Open Sleep Journal, 2, 26–32.
Messaoudi, M., Lefranc-Millot, C., Desor, D., Demagny, B., & Bourdon, L. (2005). Effects of a tryptic hydrolysate from bovine milk alphaS1-casein on hemodynamic responses in healthy human volunteers facing successive mental and physical stress situations. European Journal of Nutrition, 44(2), 128–132.