Reducing Anxiety with Magnesium !?
“Over the past 50 years, magnesium intake has plummeted while rates of anxiety have skyrocketed.” (PubMed)
This may not be a coincidence.
The correlation between magnesium and anxiety is so strong as seen in research completed in this area. For people with mild depression or anxiety, magnesium, a common safe supplement, can make a difference as early as two weeks, according to a 2017 study. The supplement gave the volunteers a significant improvement in measurable depression and anxiety symptoms. A magnesium deficiency in the brain may lower serotonin levels. Magnesium restricts the release of stress hormones and acts as a filter to prevent them entering the brain. Excess cortisol contributes to anxiety, depression, memory loss, brain fog, and mental disorders of all kinds. By raising levels of the mood-boosting neurotransmitter serotonin and normalizing the stress hormone, magnesium has numerous health benefits, including helping ease depression and anxiety.
Dr. Carolyn Dean, author of the bestseller The Magnesium Miracle, also found magnesium deficiency to be a major contributor to anxiety and panic attacks. She explains that when you are under stress, your body creates stress hormones causing a cascade of physical effects, all of which consume magnesium.
After studying the effects of magnesium for decades, she has found the link between anxiety and magnesium to be so strong that she unequivocally states that to end anxiety, you must boost your magnesium levels.
Magnesium is an essential dietary mineral that has been related to “nature’s Valium” and “the original chill pill.” for decades.
Through consuming more dark leafy greens, fish, nuts and seeds you can increase your magnesium intake. Almonds and cashews are high in magnesium. Whole wheat flour, for example, has a 160 mg of magnesium. A cup of boiled spinach has nearly the same amount of magnesium. Quinoa has around 120 mg per cup; you can substitute it for rice in many recipes. Milk products are high in magnesium, and the calcium will help you absorb it.
Should you opt for a magnesium supplement, it’s always advisable to ask your GP or pharmacist for advice and perhaps stick to around 320 mg daily for women and 420 mg for men. If you overdo it, the side effects of magnesium can include nausea, vomiting, and diarrhea.
However, many people benefit from more.
Dr. Carolyn Dean states emphatically:
“Hands down, bar none and without a doubt, the top supplement for anxiety is magnesium and in my experience, if it doesn’t work that means you haven’t taken enough.”
Magnesium Deficiency Symptoms:
Typical signs of low-grade magnesium deficiency include: (Dr. Mark Hyman, MD)
brain fog
lack of focus and concentration
insomnia
never feeling rested even after a good night’s sleep
feeling “tired but wired”
restless leg syndrome
frequent muscle cramps
dark circles under the eyes
inability to handle stress
salt cravings
constipation
addiction to caffeine
easily startled
anxiety or panic attacks
feeling weak and tired after exercise
low blood pressure
low blood sugar
frequent headaches, including migraines
heart palpitations
dizziness upon standing up suddenly
Magnesium for Anxiety: Take the Next Step
If you are looking for a natural way to alleviate anxiety and stress, magnesium may be the answer for you in conjunction with perhaps therapy and/or mindfulness exercises.
Eating magnesium-rich foods and drinking mineral water are important, but almost everyone can benefit from a supplementation as well.
There are many forms of magnesium supplements, but not all are equally helpful, and no one form of magnesium is ideal for every situation.
Note that it’s perfectly safe, and even desirable, to mix and match magnesium supplements!
Consider taking magnesium l-threonate for anxiety, depression, or for cognitive enhancement.
Use magnesium citrate, glycinate or glycinate to bring up overall magnesium levels.
Talk to your GP or pharmacist for more details.
Yours in health and happiness,
xo Simone