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Hello and welcome to another episode of A Healthy Shift . I'm your host , roger Sutherland , and today we're chatting about an essential topic that can significantly impact the health and well-being of shift workers . Today , I want to talk about magnesium . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome to today's episode . I'm Roger Sutherland .

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Now , whether you're a season shift worker or if you're new to the night shift , there's one thing that I really want to take away from this episode , and that is understanding the role of magnesium in your body , and it can be an absolute game changer for you , for your sleep , your stress levels and your overall health . So let's get started . First of all , let's understand magnesium . What is it Now ? Magnesium is one of the 24 essential vitamins and minerals that our body needs to function correctly . It is what is known as an essential macro mineral , which means we require it in quite large quantities . However , our body can't produce magnesium on its own . We need to obtain it from external sources , primarily through our diet . Now , foods rich in magnesium include dark leafy greens , seeds , nuts , squash , broccoli , legumes . We get it from dairy products , meat , unprocessed whole grains , chocolate and even coffee . But magnesium deficiency is surprisingly common among adults . In fact , nearly half of adult men and women in Australia , as well as the United States , are not getting enough magnesium . As the United States are not getting enough magnesium , surprising . Older adults and women in particular are more vulnerable to a magnesium deficiency , and that's where magnesium supplements can come in handy as a quick , easy and an effective source to address this deficiency . So let's understand how magnesium actually works , because magnesium plays a crucial role in over 300 enzyme-related reactions in our bodies . So let's break down some of its absolute key functions and see how it relates to us as shift workers .

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Energy production Magnesium activates ATP , which is the energy molecule that fuels our cells . There's a tick Mineral regulation . It helps to transport calcium , potassium and other essential minerals , ensuring proper muscle and nerve function and maintaining heart rhythm . We'll give that a tick as well . Now blood pressure and cholesterol , two things that we really suffer with as shift workers . Magnesium regulates blood pressure , cholesterol production and also blood glucose levels . Now , when we say cholesterol production , we actually mean the good cholesterol . Bone development it aids in bone development and it guards against bone loss . Electrolyte function magnesium functions as an electrolyte it is one of the three electrolytes and it guards against bone loss . Electrolyte function magnesium functions as an electrolyte , it is one of the three electrolytes , and it helps to maintain fluid balance in our body . And the stress response it helps to control our body's stress response system and the hormones that manage stress levels all super important for us as shift workers , if you think about it .

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Now , what are the benefits of magnesium for shift workers ? Well , let's talk about it . Magnesium specifically benefits shift workers . It helps to maintain healthy magnesium levels Sorry , maintaining healthy magnesium levels often numerous health benefits , which includes improved sleep , mood stabilisation , stress reduction , enhanced cardiovascular and bone health and much better metabolic function . So let's go through some of those and break them down .

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Better sleep Insomnia is a common symptom of magnesium deficiency . Shift workers with low magnesium levels are often experiencing restless sleep and frequent wakenings during the night , and magnesium helps to maintain healthy levels of GABA , which is a neurotransmitter that promotes sleep . Research also indicates that supplemental magnesium can improve the quality of sleep , especially in shift workers with poor sleep or those suffering from sleep disorders like restless leg syndrome . And for you that get restless legs , you all know taking magnesium really does help with this condition , and if you didn't know , you now do . Stress reduction and mood stabilisation Magnesium increases GABA levels , as I previously discussed , which encourages relaxation and sleep . Low GABA levels can make it difficult for us to relax , which contributes to heightened stress and anxiety , which are , in fact , common issues for shift workers . Now , magnesium deficiency is linked to poor gut health and also anxiety behaviors , so supplemental magnesium has also been shown to stabilize mood and to relieve symptoms of mild to moderate anxiety and depression . So this is why you have a chat with your doctor about these things and get your bloods checked , because if these levels are all low , this can actually be what is causing your anxiety or depression .

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Bone health Magnesium is critical for bone formation and maintaining our bone density . It helps the body use calcium , as well as vitamin D , which is essential for our strong bones . Higher magnesium intake is also associated with a greater bone density in our older adults and also in post-menopausal women . It's been shown to improve bone mass , which is particularly beneficial for our aging , shift working community . Cardiovascular health Magnesium regulates muscle function throughout the body , including the heart muscle , which helps to maintain a healthy heart rhythm . It also helps to regulate blood pressure and cholesterol production . High dietary magnesium intake is linked to reduced mortality in people at high risk of cardiovascular disease . Hello , shift workers , magnesium deficiency is also associated with elevated inflammatory markers , including C-reactive protein CRP , which you'll see on your blood screening , which is a risk factor for cardiovascular disease , which is very common in shift workers with irregular routines , which is very common in shift workers with irregular routines .

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Metabolic health Magnesium helps to regulate blood sugar and metabolizes glucose in the body . Higher magnesium levels are linked to a lower risk of type 2 diabetes and improved insulin sensitivity in people with diabetes , and people with high magnesium intake have a lower risk of metabolic syndrome , which is a group of conditions that increase the risk of diabetes and cardiovascular disease . This is crucial for shift workers managing irregular eating patterns and also their stress . So , magnesium and special health conditions for our shift working community let's look at some specific health conditions where magnesium can make a significant difference for our shift workers . Pain relief Supplemental magnesium can also help to reduce pain intensity and improve mobility for people with chronic lower back pain and migraines . Thank you , ladies .

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Pms symptoms Magnesium can reduce premenstrual symptoms , which include reducing those mood swings , that irritability , anxiety , that tension , bloating , and may provide relief for female shift workers which are already dealing with hormonal fluctuations and a desynchronized circadian rhythm impacting on their own infradian rhythm . So magnesium may help there as well . Take all the support you can , ladies . Adhd symptoms Now , children with ADHD often have low magnesium levels , which is linked with impulsivity , inattention and hyperactive behavior . Now studies suggest that supplemental magnesium may reduce hyperactivity and improve cognitive function in children with ADHD and this could severely help our shift-working parents manage their children's symptoms . Production potentially enhancing athletic performance , and supplemental magnesium can reduce the stress response to exertion and also increase red blood cells and hemoglobin in athletes . In sleep-deprived individuals , magnesium improves exercise tolerance , which can be beneficial for shift workers who need to maintain physical fitness despite working those ridiculous irregular hours .

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And what would be a good magnesium dosage and safety for shift workers ? Well , experts generally recommend taking somewhere between 100 and 350 milligrams of magnesium daily . Now I highly advise that you start at the lower end of 100 milligrams and then gradually increase it as needed . Don't go straight to the top . Individual dosing can vary widely depending on the magnesium levels internally already . So it really is essential that you consult with your healthcare provider before starting any supplements . So just be is essential that you consult with your healthcare provider before starting any supplements , all right . So just be cautious of that . And the reason being because magnesium can have possible side effects . Magnesium , as a general rule , is well tolerated , but it has possible side effects which can include bloating . Magnesium diarrhea is horrendous upset stomachs , nausea and also vomiting , and very large doses can cause serious side effects such as low blood pressure , an irregular heartbreak , mental confusion and changing in breathing , coma and even death . So we'd have to be really careful , and this is why you need to speak to your healthcare physician before you start taking magnesium at all .

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Magnesium can interact with certain medications and supplements , which include antacids , antibiotics , anticoagulants , and the list just goes on . But there's a lot muscle relaxants , vitamin D supplements , zinc supplements . We have to be careful as to what we're taking and what it's interacting with , all right , so let's just wrap all that up . It's a lot to take in , I know , but there's enormous benefit for magnesium for shift workers and I think we've made that pretty clear . For shift workers , magnesium is an essential mineral that plays a critical role in maintaining your overall health , which includes promoting better sleep . It reduces stress , stabilizes mood and will support bone and cardiovascular health . Given its importance , ensuring adequate magnesium intake through your diet and supplements is also vital for maintaining optimal health . We know that shift workers suffer severely from a poor diet majority of shift workers and they may not be getting enough magnesium and you may very well be in the vulnerable community of people that suffers from low magnesium . So get your bloods checked . Always consult with your healthcare provider before starting any new supplement and to ensure that it is safe and appropriate for your additional needs as a shift worker .

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That's it for today's episode of A Healthy Shift . I hope you found this information helpful and that it inspired you to pay closer attention to your magnesium intake . Remember , a healthy shift is a productive shift . Stay well and I'll see you on the next episode . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .