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Self-Care from the Inside Out: The Best Minerals for Sleep, Stress, and Anxiety
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Read Time 6 min
Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, or prevent any medical condition or health issue. Always seek the guidance of your physician or other qualified health professional with any questions you may have regarding your health or a medical condition.
TABLE OF CONTENTS
Are minerals part of your self-care routine?
If not, it may be time for an upgrade. A good mineral supplement can melt away stress and ease anxiety, leaving you more relaxed. Minerals can even help you sleep deeper.
Let’s talk about how you can use minerals for stress and anxiety, the best minerals for sleep, and an easy daily ritual to make your self-care routine even better.
Should You Take Minerals for Self-Care?
Yes, minerals are an important part of any self-care routine. Magnesium, potassium, iron, and zinc are especially helpful. They work together to ease stress, promote relaxation, and improve your sleep.
It’s best to take all the above minerals at the same time, as they function in pairs or trios in your body. High-dose, single-mineral supplements may help with self-care in the short-term, but they can actually worsen imbalances or deficiencies over time.
Here’s a closer look at how magnesium, potassium, iron, and zinc can help enhance your self-care routine.
Minerals for Stress and Anxiety
Mineral replenishment can help you handle stress better, especially if you’ve been chronically stressed for a long time. Minerals can also relieve anxiety and help calm your nervous system.
Your body evolved to handle stress in short bursts and then return to normal. Your ancestors might encounter a tiger, get a surge of cortisol to help them fight or run, and settle back to baseline once the threat has passed.
Unfortunately, in modern life, it’s far more common to experience chronic stress. Rather than facing life-threatening danger for brief moments, most of us deal with constant, low-level stressors: deadlines at work, financial pressures, ongoing health issues, and so on.
A 2023 Gallup poll found that 52% of Americans report chronic daily stress. [*]
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A 2024 survey of more than 23,000 adults found that 45% have burnout from work that’s damaging their long-term mental health. [*]
If you’re chronically stressed, your body constantly produces cortisol, your stress hormone, in the background as you go about your day. Nonstop cortisol production is an expensive process. It depletes your body’s resources—particularly two minerals: magnesium and potassium.
A hallmark 2020 review found that chronic stress lowers magnesium levels, putting you at significant risk of magnesium deficiency. [*] Low magnesium also decreases your ability to cope with future stress. Researchers call this the “vicious cycle” concept of chronic stress: the longer you’re stressed, the more mineral-depleted you become, and the harder it is for you to overcome chronic stress. [*]
One of the best ways to break the chronic stress cycle is to get more minerals. Replenishing magnesium will regulate your nervous system, calming the stress pathway in your brain [*] and lowering your cortisol levels. [*] A large 2024 review found that getting more magnesium also relieves anxiety, which can further ease stress. [*]
Replenishing magnesium is a good idea for most people—More than 60% of American adults have low magnesium levels, and 45% are clinically deficient. [*]
Minerals typically work in pairs or trios in the human body. That means when one mineral level drops, more usually follow.
In the case of chronic stress, if your magnesium is low, your body will struggle to absorb potassium. In the words of a hallmark study on the topic: “primary disturbances in magnesium balance, particularly magnesium depletion, produce secondary potassium depletion.” [*]
In fact, potassium is the most common mineral deficiency. A recent national study found that only 3% of American adults meet their daily potassium requirement. [*]
If you’re stressed, it’s important to replenish both magnesium and potassium. They’ll increase your resilience to future stress, calm your nervous system, relieve anxiety, and give your body the resources it needs to free you from the cycle of chronic stress.
The Best Minerals for Sleep
Minerals are also important for sleep. To get a full night of deep, restorative sleep, you need three self-care minerals: magnesium, iron, and zinc.
Magnesium encourages relaxation, helps you de-stress, and reduces anxiety, all of which contribute to a better night’s sleep.
A 2024 study found that taking magnesium before bed improved sleep quality and increased time spent in deep sleep. [*] Participants also had better mood, energy, and alertness the next day.
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A 2022 study found that magnesium increased time spent asleep and reduced wakefulness at night. [*]
If you want to sleep well, it’s essential that you get enough magnesium.
Iron and zinc are also important for sleep. They work together to create melatonin, your body’s main sleep hormone.
In the evening, your pineal gland—a tiny, pinecone-shaped gland in the center of your brain—gathers serotonin, one of your main brain chemicals. When it’s time for you to fall asleep, your pineal gland begins to convert that serotonin into melatonin. As melatonin builds up, you begin to feel sleepy, and eventually you fall asleep. Melatonin continues to increase after you fall asleep, encouraging your body to relax into deeper, more restorative sleep stages.
This process relies heavily on iron and zinc. They’re both essential cofactors for converting serotonin to melatonin. [*]
A 2024 study found that iron deficiency was linked to increased restlessness at night, as well as trouble falling asleep, low sleep quality, and more sleep disturbances (waking up in the middle of the night). [*]
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A 2017 review found that replenishing zinc improves sleep quality, while zinc deficiency contributes to insomnia and other sleep problems. [*]
An Easy Daily Ritual for Mineral Replenishment
At BEAM Minerals, we make mineral replenishment easy. We offer two full-spectrum solutions to restore mineral balance:
Electrolyze™ contains the full range of electrolytes the human body needs, including magnesium and potassium to support stress and anxiety relief.
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Micro-BOOST™ delivers every other essential mineral, including the iron and zinc you need to get a good night’s sleep.
Electrolyze™ and Micro-BOOST™ gently replenish all of your body’s essential minerals. They help restore balance, providing you with a constant feeling of calm wellbeing.
They’re also easy to take. They come in a fast-absorbing liquid form and taste like water, which makes them ideal for daily use.
Minerals are an important part of any self-care ritual. Consider adding BEAM Minerals to your morning and evening routines. They’ll nourish your body and help you find balance—so you can feel your best, every day.
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FAQs
Can I take BEAM Minerals with my other supplements?
Yes, in fact, BEAM Minerals will enhance the bioavailability of all your other supplements.
What is the difference between Micro-BOOST™ and Electrolyze™?
Electrolyze™ is primarily composed of Fulvic Mineral Complexes . Fulvic complexes are small molecules that provide inter-cellular transport for nutritional elements into the cells and carry bio-waste out of the cells. Fulvic complexes are flavonoids , which provide many benefits in the body.
Micro-BOOST™ is primarily composed of the Humic Mineral Complexes . Humic complexes are large molecules that are extra-cellular, meaning they do not enter the cells but stay outside the cells. They are highly-charged molecules that attract, through their electrical charge, bio-waste, free radicals and heavy metals. They ultimately carry bio-waste out of the body. Thus, we call them “Nature’s Janitor”.
How many milligrams (mg) of an electrolyte (Potassium, Magnesium, Sodium, Calcium, etc.) is there in BEAM Minerals?
The quantities of each element in BEAM Minerals products are measured in “parts per million” (ppm), rather than the “milligrams” (mg). Here is the information which usually helps to understand the difference:
Milligrams (mg) vs parts per million (ppm)
In comparing our products to other supplements, people want to know how much of an electrolyte is in our products (like potassium, magnesium, sodium, calcium). Usually they are looking for an amount in milligrams (mg).
We have a hard time answering that question, because the electrolytes (and other elements) in BEAM Minerals products are measured in parts per million (ppm). So how can consumers compare?
The answer is a little complex, but here’s the high points.
The electrolytes in BEAM Minerals products are provided in “trace” amounts that are completely dissolved and thus 100% bio-available, immediately introduced into your circulation when you consumed them and will produce and active effect.
When you take a 320mg pill of magnesium, your body is only able utilize about 12-20% of it as it takes some time because your body has to digest it first. Whatever is not dissolved gets processed out of your body.
When you take a capful of liquid Electrolyze™ and/or Micro-BOOST™, you receive approximately 5.22 ppm of magnesium in which 100% of the magnesium is immediately available to your body. In addition, an important to know is that the magnesium in BEAM Minerals products stay in your system much longer building up healthy levels as you continue to take it daily.
