If you’re struggling with frequent headaches, insomnia, and low energy, adding certain vitamins and minerals to your diet may help.
This is because being deficient in these nutrients may increase your risk of headaches, poor quality of sleep, and low energy.
The two key nutrients, in this case, are magnesium and vitamin K. Let’s learn all about the role of these nutrients in reducing headaches, boosting energy, and enjoying healthy and quality sleep.
How Do Magnesium and Vitamin K Help with Insomnia, Headaches, and Low Energy?
Magnesium is a vital mineral that plays a role in numerous bodily processes, including in the creation of proteins from amino acids.
It also converts food to energy, reduces tiredness, stress, and anxiety, and relieves headaches.
Having low levels of magnesium may lower the levels of serotonin and constrict the blood vessels, resulting in poorer function. When you’re deficient in magnesium, the risk of insomnia and depression is also higher.
The RDA of magnesium for men aged 19 to 30 is 400 mg whereas those over 30 need 420 mg. For women, those aged 19 to 30 need 300 mg whereas those over 30 need 320 mg.
The best way to acquire magnesium is by adding foods that are rich in it to your diet. Here are some of the best sources:
- Nuts
- Fish
- Spinach
- Whole grain bread
- Avocados
- Meat
- Brown rice
You can also introduce magnesium supplements with prior consultation with your physician.
Another essential nutrient for more energy, healthier sleep, and fewer headaches is vitamin K. It plays a vital role in the synthesis of proteins and it helps avert blood clot formation and excessive bruising.
This vitamin also keeps the arteries and valves safe from calcification and decreases the risk of severe health problems like prostate cancer and Alzheimer’s. When your body lacks this vitamin, the bones become more fragile and 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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