If you suffer from regular headaches, insomnia, or low energy, some vitamins and minerals may assist.
This is because a lack of essential nutrients may raise your chances of experiencing headaches, poor sleep quality, and low energy.
Magnesium and vitamin K are the two critical nutrients in this scenario. Let’s take a look at how these nutrients can help you avoid headaches, have more energy, and sleep better.
How Do Magnesium and Vitamin K Help with Insomnia, Headaches, and Low Energy?
Magnesium is an essential mineral that aids in a variety of body activities, including the production of proteins from amino acids.
It also transforms food into energy, decreases fatigue, tension, and anxiety, and alleviates headaches.
Low magnesium levels may reduce serotonin levels and restrict blood vessels, resulting in impaired function. Magnesium deficiency increases the risk of sleeplessness and depression.
The RDA for magnesium for men aged 19 to 30 is 400 mg, while those over 30 require 420 mg. Women aged 19 to 30 need 300 mg, while those above 30 require 320 mg.
The easiest approach to get magnesium is to eat more magnesium-rich foods. Here are a few of the best resources:
- Nuts
- Fish
- Spinach
- Whole grain bread
- Avocados
- Meat
- Brown rice
You might also start taking magnesium supplements after consulting your doctor.
Vitamin K is another important component for increasing energy, improving sleep quality, and reducing headaches. It is essential for protein synthesis and helps to prevent blood clots and severe bruising.
This vitamin also protects the arteries and valves against calcification, lowering the chance of serious health issues such as prostate cancer and Alzheimer’s. When your body lacks this vitamin, your bones grow weaker and more prone to fractures.
The RDA of this vitamin for adults is 0.001 mg per kilo of body weight.
To increase the presence of this vitamin in your diet, enrich it with the following foods:
- Green leafy veggies
- Brassica veggies like cabbage, broccoli, brussels sprouts
- Spices like cayenne pepper, chili, paprika
- Salad greens like spring onions, lettuces, celery
- Herbs like parsley, coriander, basil, sage, thyme
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