
3 Tips for Men: Better Sleep, Energy & Mood with Minerals
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Read Time 6 min
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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.
Do you struggle with poor sleep, fatigue, or low mood? If so, mineral deficiencies may be a hidden cause.
A lot of men aren’t getting enough minerals, especially those of us leading demanding lives. Exercise, stress, long work hours, and inadequate sleep all increase your body’s mineral demands. If you don’t replenish your mineral stores, your wellbeing will suffer.
The good news is that it’s easy to correct mineral deficiencies, and getting more minerals can transform how you feel daily.
Here are three practical ways minerals can help you sleep better, boost your energy, and improve your mood.
Men’s testosterone levels have been falling steadily over the past 50 years. [ * ] Low testosterone causes several symptoms, including:
Part of the reason for our population-wide fall in testosterone may be mineral deficiency. Overall nutrient content in food has declined alongside testosterone over the last half-century. [ * ] Lower mineral intake, in particular, may play a role in low testosterone.
You need several minerals for healthy testosterone production, but two are especially important: zinc and boron.
Zinc is directly involved in testosterone synthesis. Your body can't produce testosterone without it. A 2023 study notes that low zinc leads to sudden drops in testosterone, and supplementing corrects the problem. [ * ]
Low zinc is surprisingly common, too. A 2020 study found that, while only 1% of men had clinical zinc deficiency, 46% of men had marginal zinc deficiency—their zinc levels were lower than ideal, but still technically within a safe range. [ * ] But according to a 2023 study, even marginal deficits in zinc can cause your testosterone to fall. [ * ]
Boron also helps your body maintain healthy testosterone levels. It increases the bioavailability of your existing testosterone, allowing your body to actually use what you produce. [ * ]
A 2011 study found that healthy men who took a boron supplement for a week saw a nearly 40% increase in free testosterone levels. [ * ]
Zinc and boron work together to support your testosterone levels. Replenishing them will improve your sleep, energy, and mood all at once.
Stress depletes minerals and wrecks sleep quality, which leaves you more vulnerable to future stress. Researchers call this the “vicious circle” concept of stress, and it’s a difficult pattern to break. [ * ]
Fortunately, you can break the cycle by getting more minerals. Magnesium and potassium are the two major minerals for stress and sleep. Replenishing them can increase your resilience and help you relax, breaking the pattern of chronic stress.
Magnesium is the best mineral you can take for stress and sleep. It regulates your nervous system by:
Activating calming neural pathways [ * ]
Lowering your cortisol levels [ * ]
Improving sleep quality and duration [ * ]
More than 60% of American men are deficient in magnesium. [ * ]
Potassium is magnesium’s sidekick. The two enhance each other, and your best bet is to take them together. Potassium is a big predictor of sleep quality, [ * ] and a 2024 study found that combining magnesium and potassium works better than magnesium alone for improving sleep and stress. [ * ]
Only 3% of American adults get enough potassium, making it the most common mineral deficiency. [ * ]
If you’re chronically stressed or struggling to fall asleep at night, magnesium and potassium can help.
Are you sleeping well, but still exhausted during the day? Do you get hit by sudden fatigue in the early afternoon? If so, you may have low iron and copper levels.
Your mitochondria are the power plants of your cells. They produce the energy that fuels your body and brain, and they rely heavily on minerals to do so.
Iron acts as an essential cofactor for your mitochondria, providing direct energy to your cells. [ * ] A lot of men think they get enough iron, but exercise and stress deplete iron levels very quickly. Even if you’re eating lots of red meat or other high-iron foods, you may still be low.
A 2018 study found that iron supplements reduced fatigue in otherwise healthy adults. [ * ] Iron can help in the gym, too: a 2023 study found that low-dose iron supplements improved energy levels and physical performance in athletes. [ * ]
Copper works with iron to keep your mitochondria strong. It acts as an antioxidant, protecting your mitochondria from damage. Copper is also a cofactor in producing ATP, the basic energetic currency of your cells. [ * ]
To produce more energy and fight fatigue, you need plenty of iron and copper. The two work together to keep your mitochondria functioning at their best.
Minerals usually work in pairs or trios in your body. That’s why it’s important to replenish multiple minerals at once, rather than taking single-mineral supplements.
For example, high-dose magnesium may improve your sleep short-term. But if you take it consistently, it can unbalance your potassium and iron levels, leading to new issues down the line.
As a general rule, single-mineral supplements are counterproductive. You’ll get better results from gradual, full-spectrum mineral replenishment that builds up your body’s mineral stores over time.
That’s where BEAM Minerals can help. We make mineral replenishment easy: you just take a shot of concentrated liquid each morning. It tastes like water and contains every essential mineral you need, in the right ratio, with fast absorption.
If you’re struggling with sleep, energy, or mood, give BEAM Minerals a try. You’ll be amazed by how much better you feel when your body has enough minerals.
Yes, in fact, BEAM Minerals will enhance the bioavailability of all your other supplements.
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”.
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.