I was an exhausted new mum crippled by dark thoughts

FIRST-time parenting is exhausting – but Cherelle Mukoko, from south London, was crippled by anxiety and dark doubts about whether she had made a mistake with her firstborn.

Her once active life felt so far away as she cared for baby Zuri at home alone while her husband worked, saying: “It felt like I was constantly running on empty.”

It wasn’t until she started taking a daily pill that her whole outlook changed, after it finally gave her the much needed sleep she’d been missing.

Cherelle’s experience is not unique, says Well pharmacist Wendy Lee, but that doesn’t mean new parents need to suffer.

“The transition into becoming a new mum places an extraordinary load on both the body and mind,” says Wendy.

“Sleep deprivation alone is one of the biggest factors that impact mood regulation, concentration, and emotional resilience.

“When a mother is waking multiple times a night, often for months, the brain doesn’t get the chance to properly reset, which over time can lead to heightened anxiety, irritability, and a sense of overwhelm.”

Cherelle started taking magnesium on the advice of a medical professional and noticed a change overnight.

“The results were phenomenal,” she says.

“I slept the best I’ve slept for years, solidly and deeply all night long.” 

Research published in the journal BMC Complementary Medicine and Therapies found that when insomnia sufferers took magnesium supplements they fell asleep an average of 17 minutes quicker.

And a study of 4,000 adults, published in the journal Sleep, linked an increased intake of magnesium to better sleep quality and duration.

It’s not all that magnesium is good for – in fact, it’s involved in “over 300 enzymatic reactions in the body”, Dr Carrie Ruxton, dietitian from the Health & Food Supplements Information Service (HSIS), tells Sun Health.

But millions of us are deficient, she claims; One in five Brits in their 20s have low levels, as do half of women aged 11 to 18.

The NHS says that adult men need 300mg of magnesium per day and adult women need 270mg. 

Although the NHS says most people should be able to get magnesium from food – such as green leafy veg, nuts and wholegrains – there are some groups who may benefit more than others from taking a magnesium supplement.

This includes people with gut conditions like Crohn’s disease and IBS, and people taking medications like diuretics and antibiotics.

Dr Ruxton says “people with high stress levels, those who consume excessive amounts of alcohol or sugar, and those with a diet low in leafy greens, beans and pulses, nuts and seeds tend to be more at risk of inadequate magnesium levels”.

According to Dr Ruxton, in the early stages of magnesium deficiency someone might experience loss of appetite, nausea, vomiting, fatigue or weakness. 

“As things get worse, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and heart spasms could set in,” she says.

Sleep saviour

Cherelle was experiencing insomnia as a new mum but felt she was pushed beyond her physical and emotional limits.

Before kids, Cherelle had been incredibly active – waking at 6am to travel an hour just to run in Hyde Park. 

But once she became the primary care-giver for her little one, Cherelle says: “I felt completely drained. 

“The lack of sleep was overwhelming. I would wake up already exhausted, dreading the day because I just didn’t have the energy.

“I was constantly on edge, always thinking about what I had to do next.

“My nervous system just wouldn’t switch off. Some nights I didn’t get any sleep at all.

“I was constantly on high alert, sleeping with one eye open to make sure nothing was going wrong.

“I started questioning everything, all my life decisions. Was I truly cut out to be a mum? Had I made a terrible mistake?

“I’d wanted children for as long as I could remember, but I was on my knees, absolutely exhausted.

“I remember messaging him [her husband] saying I needed to get away. I was at my absolute worst.”

The relentless cycle of exhaustion and anxiety pushed Cherelle to her limits and she went on a weekend health retreat without her family. 

She says: “One of the practitioners at the retreat recommended I try magnesium, as a spray to start with, to help with my feelings of anxiety and the sleeplessness.” 

When Cherelle had such incredible results from the magnesium, she wondered if it were simply because she was away from her normal life.

Back home, she bought Be Well Magnesium 375mg (£7.49, or 4p per daily capsule), taking one every night.

Cherelle says things have “shifted in a noticeable way” after being able to get better rest, which she credits the magnesium for.

Now a mum-of-two, currently caring for her six-month old, Zaire, at home, Cherelle says: “I can go for a walk with my baby, and I even have the energy to go to the gym. That feeling alone is huge.

“It feels like I have a part of myself back – I feel more capable, more present, and more in control of my day.”

Wendy says: “It is believed that magnesium can help individuals experiencing tiredness and fatigue as it supports energy release.

“It can help with sleep by promoting relaxation and calming the nervous system, improving both sleep onset and sleep quality.”

Dr Ruxton says: “Magnesium helps regulate the sleep hormone melatonin, which has the job of maintaining our circadian rhythm – or body clock – and sleep-wake cycles. 

“Magnesium also binds to GABA receptors in the brain, which has calming effects and reduces the excitability of neurons, which can help us fall asleep.”

Sleep is sometimes poor if you are stressed, thanks to a stress hormone called cortisol.

“Magnesium helps temper the effects of stress by regulating what’s known as the hypothalamic-pituitary-adrenal (HPA) axis and reducing cortisol levels,” says Dr Ruxton.

For all the benefits of magnesium – from more energy to less intense PMS and all-round better heart health – experts reveal why a magnesium supplement could be your secret saviour…

1. Blood sugar levels 

When you eat, the sugar in your food enters the bloodstream and travels to cells, where it gives them energy.

If this process is faulty – for example, if you have diabetes or are at risk of the condition – then you may have too much sugar in your blood.

This can be dangerous, leading to nerve damage, eye problems and diabetic ketoacidosis. 

Keeping blood sugar levels stable can be beneficial for anyone, though – not just diabetics.

It can help you to maintain consistent energy, a clear mind and regulate your appetite. 

“One of magnesium’s jobs in the body relates to managing insulin and glucose control,” says Dr Ruxton. 

This can help your body respond more efficiently to sugar, potentially reducing the size and frequency of blood sugar spikes.

With fewer blood sugar spikes, your energy should be more consistent.

Research published in the journal Diabetes Care suggests that people who consume magnesium could also have a 22 per cent lower risk of type 2 diabetes. 

A separate study by Harvard School of Public Health found that healthy women with higher magnesium intakes have lower fasting insulin levels, meaning they are less sensitive to insulin in their bodies and have a reduced risk of developing type 2 diabetes. 

Dr Ruxton says: “People with type 2 diabetes and insulin resistance lose more magnesium in their urine than the general population, so they should also consider a daily supplement.”

2. Energy and muscles

Whether you’re a regular at gym classes, love running or spend your weekends on a bike, a magnesium supplement could support your fitness goals.

“Magnesium is essential for making energy in the body, which is particularly important for someone who is physically active,” says Dr Ruxton. 

“We also need magnesium to ensure our muscles function properly. 

“Working alongside calcium, magnesium is essential for healthy muscle contraction as well as relaxation.”

Emily adds: “Magnesium supports muscle health by reducing soreness and helping with regeneration too.”

A study published in the Journal of Sports Science found that when professional male cyclists took 400mg of magnesium every day for three weeks, they experienced improvements in muscle recovery after a tough race. 

This was compared to cyclists taking a placebo.

Dr Ruxton says: “When we exercise and sweat, we lose magnesium, as well as other minerals like sodium, potassium and chloride. 

“Topping up our magnesium is therefore important in maintaining healthy hydration and avoiding fatigue due to dehydration.” 

Your heart is also a muscle and needs nutrients to keep it ticking. 

Research in the journal Frontiers in Neurology linked high magnesium intake to a lower risk of heart disease, high blood pressure and stroke. 

3. Brain support 

Want to reduce your chances of cognitive diseases, including Alzheimer’s and depression? A magnesium supplement could help. 

“A lack of magnesium is linked to oxidative stress and increased markers of inflammation in the brain,” says Dr Ruxton.

“Both of these factors contribute to declining brain health and diseases like Alzheimer’s – the most common form of dementia.

“Researchers have found a link between higher magnesium intake from our diet and better brain health in the general population. 

“Interestingly, this was especially the case among women.”

A study by Kyushu University that followed 1,000 middle-aged adults for 17 years found that those taking the highest levels of magnesium had a 37 per cent lower risk of developing dementia than participants taking the least amount. 

Those who consumed more than 550mg per day also had ‘brain ages’ nearly one year younger by the age of 55 than those taking 350mg, which is about average, in a study published in the European Journal of Nutrition. 

The results were more pronounced in women – especially those post-menopause – than men.

Lead author Dr Khawlah Alateeq, from Australian National University, said: “Our study shows a 41 per cent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and a decreased risk or delayed onset of dementia in later life.

“This means people of all ages should be paying closer attention to their magnesium intake.”

Brain health also covers mental health. 

Magnesium and stress – which can increase the risk of depression – are connected. 

A research review published in the journal Nutrients suggests that stress can deplete magnesium. But on the flipside, magnesium deficiency could enhance the body’s susceptibility to stress. 

In a small eight-week study by Shahid Sadoughi University of Medical Sciences, supplementing with 500mg of magnesium daily improved symptoms of depression in people who had a magnesium deficiency. 

Another study published in the journal PLOS One found an even lower dose of 248mg of magnesium per day decreased symptoms of depression and anxiety. 

4. PMS

For women, monthly headaches, cramps and mood swings can really get in the way of life.

But magnesium could help to minimise some symptoms of premenstrual syndrome (PMS), according to research in the journal Magnesium Research.

“While further well-designed clinical studies are needed to fully determine the effects of magnesium on PMS symptoms, it is known to help with tiredness and fatigue often experienced during menstruation,” says Emily. 

If you suffer from PMS migraines, magnesium could offer some relief as it may help to control the release of brain chemicals such as glutamate while keeping nerve cells stable, Emily says.

“This can then prevent the overactive nerve signals that cause migraines,” she adds. 

“Research published in the journal Biomedicine & Pharmacotherapy shows that those who suffer from migraines often have low levels of magnesium.”  

5. Bones and teeth

Worried about falls, especially as you’re getting older? 

Strong bones not only help to improve your posture and reduce your risk of falls, but they’ll also be less likely to fracture or break if you do take a tumble.

It’s perhaps unsurprising, as 50 to 60 per cent of the body’s magnesium is found in the bones. 

Emily says: “Magnesium plays an important role in building and maintaining strong bones and teeth by supporting their structure and strength. 

“It also helps the body use calcium and vitamin D effectively, which are both key for healthy bone development.” 

According to the Royal Osteoporosis Society, it’s not yet clear whether low magnesium levels increase your risk of breaking a bone, but it is thought to be a risk factor for osteoporosis – a condition that weakens the bones, making them more susceptible to fractures.

A study published in the British Journal of Nutrition found that women with the highest magnesium intake reduced their risk of fractures by 62 per cent, while the risk reduction in men was 53 per cent. 

Women who met the recommended intake were 27 per cent less likely to suffer a fracture. 

Some research has also shown that magnesium might help lower the risk of arthritis.

A study by Guangzhou University of Chinese Medicine found that  women who had ‘normal’ levels of magnesium in their diets – between 181 and 446mg per day – were less likely to get rheumatoid arthritis, but any less or more was linked to an increased risk. 

Types of magnesium 

There are different types of magnesium, so picking the ‘right’ one can feel like a minefield.

The most common types include:

• Magnesium citrate
• Magnesium oxide
• Magnesium chloride
• Magnesium lactate 
• Magnesium malate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium sulfate
• Magnesium glycinate
• Magnesium orotate 

Magnesium glycinate is more easily absorbed by the body than other types.

“Additionally, due to the addition of the amino acid glycine, it’s known for its calming effects,” says Dr Ruxton.

Magnesium citrate is one of the more common supplement formulations, though it sometimes has a mild laxative effect.

“It can potentially help with easing constipation and is usually best taken earlier in the day,” the expert adds.

Magnesium L-threonate, meanwhile, “has potentially beneficial effects on brain and nervous system health”, Dr Ruxton says. 

Scientists at Nanjing Medical University say it could help manage brain disorders like depression, Alzheimer’s and age-related memory loss. 

Animal research suggests it may be the most effective type of increasing magnesium concentration in brain cells, but further studies are needed. 

Magnesium supplements are available from most high street pharmacies and supermarkets, and range widely in price.

You can buy budget-friendly pills from as little as 6p per tablet in Boots (£3.30 for a bottle of 60), but some other varieties, like Heights, can cost more than £20 for a month’s supply.

Check the box of any supplements you buy to see what it is most recommended for. You can also speak to a pharmacist or your GP about specific formulations. 

Watch your intake too. Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.

While rare, it is possible to overdose on the mineral.

Symptoms include digestive issues, nausea, muscle weakness, low blood pressure, urine retention and respiratory distress, according to the Office of Dietary Supplements.

Cardiac arrest – when the heart suddenly stops beating – is also possible.