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It is the 1st time I read that Cu, Fe, Al and Mg can affect your sleep
Ever heard about it ?
Copper Gets a Medal
A study by the U.S. Department of Agriculture found that low intake of copper was associated with poor sleep quality in premenopausal women. Women on a low-copper diet of less than one milligram daily took longer to fall asleep and felt less rested in the morning than women who consumed the same diet but also got a two-milligram copper supplement daily, says Dr. Penland, who directed the study.
The Daily Value for copper is two milligrams--a tiny amount, but more than the average American is getting. Most of us get about one milligram of copper a day. That is not enough of a deficiency to cause obvious symptoms, but it may be enough to affect the way we sleep. The best food sources of copper are lobster and cooked oysters. Seeds, nuts, mushrooms and dried beans also contain copper, but you'd have to eat several servings a day to meet the Daily Value, says Dr. Penland.
Iron Makes a Difference
Another mineral that seems to have an effect on sleep quality is iron. One study by the U.S. Department of Agriculture found that women who got only one-third of the Recommended Dietary Allowance for iron experienced more awakenings during the night and poorer sleep quality than those who got the full Recommended Dietary Allowance. And while both low-iron and low-copper diets cause total sleep time to increase, that's not necessarily a good thing, says Dr. Penland. "When people are sick, they sleep more," he says. "Greater total sleep time often indicates that the body is trying to cope with some kind of challenge, which may be the case if you're not consuming enough copper or iron."
If you suspect that low copper or iron intake is affecting your sleep, a multivitamin/mineral supplement is a safe, easy way to correct the problem, says Dr. Penland. Just be sure that the supplement contains 2 milligrams of copper and the Recommended Dietary Allowance of iron, which is 15 milligrams for menstruating women and 10 milligrams for men and nonmenstruating women.
Aluminum Can Foil Sleep
Another mineral that seems to have an effect on sleep quality is aluminum. Dr. Penland and his colleagues compared the sleep quality of women who consumed over 1,000 milligrams of aluminum a day with the sleep quality of women who consumed only 300 milligrams of aluminum a day. The women who consumed more aluminum reported poorer sleep quality.
We all absorb small amounts of aluminum from air and water as well as from aluminum cooking utensils and some antiperspirants, but it probably isn't enough to cause a problem, says Dr. Penland. But if you regularly take an antacid, especially a liquid, you should be aware that many brands contain as much as 200 to 250 milligrams of aluminum per teaspoon. If you take an antacid and find yourself waking up during the night, try giving it up for a few weeks to see if your sleep improves, suggests Dr. Penland. You can also try switching to tablets, which are usually aluminum-free. Check the active ingredients on the label to be sure.
Keep an Eye on Magnesium
Some research suggests that a low magnesium level can also lead to shallower sleep and more nighttime awakenings. "Low magnesium status means that your magnesium intake is very low on a daily basis, probably less than 200 milligrams a day," says Dr. Penland. "It isn't uncommon, especially among people with reduced caloric intakes, such as the elderly and people on weight-loss diets."
Even if your magnesium intake is normal, certain medications can keep your body from absorbing the mineral efficiently. The most common are probably diuretics (water pills) prescribed for high blood pressure. If you're taking them, your doctor should keep an eye on your magnesium level. Just make sure your physician knows about any medications that you're taking, especially if you're being treated by more than one doctor.
Created: Healing with Vitamins
Reviewed: Aug 27 2001
prevention.com
Ever heard about it ?
Copper Gets a Medal
A study by the U.S. Department of Agriculture found that low intake of copper was associated with poor sleep quality in premenopausal women. Women on a low-copper diet of less than one milligram daily took longer to fall asleep and felt less rested in the morning than women who consumed the same diet but also got a two-milligram copper supplement daily, says Dr. Penland, who directed the study.
The Daily Value for copper is two milligrams--a tiny amount, but more than the average American is getting. Most of us get about one milligram of copper a day. That is not enough of a deficiency to cause obvious symptoms, but it may be enough to affect the way we sleep. The best food sources of copper are lobster and cooked oysters. Seeds, nuts, mushrooms and dried beans also contain copper, but you'd have to eat several servings a day to meet the Daily Value, says Dr. Penland.
Iron Makes a Difference
Another mineral that seems to have an effect on sleep quality is iron. One study by the U.S. Department of Agriculture found that women who got only one-third of the Recommended Dietary Allowance for iron experienced more awakenings during the night and poorer sleep quality than those who got the full Recommended Dietary Allowance. And while both low-iron and low-copper diets cause total sleep time to increase, that's not necessarily a good thing, says Dr. Penland. "When people are sick, they sleep more," he says. "Greater total sleep time often indicates that the body is trying to cope with some kind of challenge, which may be the case if you're not consuming enough copper or iron."
If you suspect that low copper or iron intake is affecting your sleep, a multivitamin/mineral supplement is a safe, easy way to correct the problem, says Dr. Penland. Just be sure that the supplement contains 2 milligrams of copper and the Recommended Dietary Allowance of iron, which is 15 milligrams for menstruating women and 10 milligrams for men and nonmenstruating women.
Aluminum Can Foil Sleep
Another mineral that seems to have an effect on sleep quality is aluminum. Dr. Penland and his colleagues compared the sleep quality of women who consumed over 1,000 milligrams of aluminum a day with the sleep quality of women who consumed only 300 milligrams of aluminum a day. The women who consumed more aluminum reported poorer sleep quality.
We all absorb small amounts of aluminum from air and water as well as from aluminum cooking utensils and some antiperspirants, but it probably isn't enough to cause a problem, says Dr. Penland. But if you regularly take an antacid, especially a liquid, you should be aware that many brands contain as much as 200 to 250 milligrams of aluminum per teaspoon. If you take an antacid and find yourself waking up during the night, try giving it up for a few weeks to see if your sleep improves, suggests Dr. Penland. You can also try switching to tablets, which are usually aluminum-free. Check the active ingredients on the label to be sure.
Keep an Eye on Magnesium
Some research suggests that a low magnesium level can also lead to shallower sleep and more nighttime awakenings. "Low magnesium status means that your magnesium intake is very low on a daily basis, probably less than 200 milligrams a day," says Dr. Penland. "It isn't uncommon, especially among people with reduced caloric intakes, such as the elderly and people on weight-loss diets."
Even if your magnesium intake is normal, certain medications can keep your body from absorbing the mineral efficiently. The most common are probably diuretics (water pills) prescribed for high blood pressure. If you're taking them, your doctor should keep an eye on your magnesium level. Just make sure your physician knows about any medications that you're taking, especially if you're being treated by more than one doctor.
Created: Healing with Vitamins
Reviewed: Aug 27 2001
prevention.com
