The Nutrient Of Resiliency
In addition to the benefits listed above, I consider magnesium an all-around master mineral that improves the function of almost every process in the body. By helping the body run more efficiently, you unlock extra energy that can be used to conquer the stressors of daily life.
By unlocking the ability to conquer your stress more effectively, you will likely experience much less anxiety as you go about your day. The way I see it, you can either spend your life trying to run from stress, or you can improve your ability to overcome stress. The latter is much more realistic given the demands of life we face in our society and magnesium is one key that I use every day to unlock my own potential.
What Are The Side Effects Of Magnesium Supplementation Is It Safe
Magnesium is generally very safe, and serious side effects and toxicity are both rare.
For most people, the body efficiently handles excess magnesium by eliminating it through the stool, which is why the most common side effect is loose stool or diarrhea.
Although it is very rare for magnesium to reach toxic levels, signs of toxicity include a fall in blood pressure, lethargy, confusion, heartbeat disturbances, dizziness, muscle weakness, and trouble breathing. Patients with impaired kidney function are at higher risk for adverse effects of magnesium. Magnesium can also interfere with certain drugs, including various antibiotics and medications for diabetes or high blood pressure. If either of these conditions apply, it’s important to check in with your doctor before starting magnesium supplementation.
Magnesium For The Brain
It is already known that magnesium plays an important role in the brain, most notably creating strong neurological pathways that ensure good communications between the brain and the body.
But perhaps even more interesting, especially in terms of the potential magnesium-anxiety link, is the understanding that magnesium also controls the hypothalamic-pituitary-adrenocortical axis, which is the hub of the bodys stress response system. Could one of the symptoms of magnesium deficiency be anxiety?
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Is Magnesium Good For Mental Health
The short answer: yes. Magnesium can be very good for mental health, and people with mental health issues such as panic attacks, anxiety, depression, and OCD tend to take magnesium on a regular basis.
Certain types of magnesium specifically say theyre for anxiety, depression, etc. though. Some kinds are specifically designed to help those with these types of mental health issues.
But, almost every type of magnesium, despite if theyre explicitly labelled for these issues, tend to contribute to helping anxiety, as they all have a calming agent in them. Almost every type of magnesium has an ingredient that, usually, can relax people.
However, it depends on the person to an extent depending on the severity of magnesium deficiency and other medical conditions they may have. Still, for the most part, this works for the majority of people.
Magnesium can calm you down, relax you, and even make sleep better. It can help you think more clearly as well, and help you feel more grounded, and in some cases, more content and even joyful.
Lets now look at the effects of low magnesium in the body.
Natural Remedy For Anxiety
Magnesium deficiency may exacerbate symptoms of anxiety. Magnesium is also believed to affect the hypothalamus, a part of the brain that helps regulate the pituitary and adrenal glands. These glands play a role in regulating your response to stress.
According to a systematic review of 18 studies published in Nutrients, one of the reasons why magnesium deficiency is associated with anxiety is that the mineral may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, which are chemicals that send messages throughout the brain and body.
Another study from France evaluated 264 patients who had a diagnosis of generalized anxiety disorder and found that a statistically significant number of the participants reported improvements in their symptoms after taking magnesium combined with two plant extracts.
In individuals with magnesium deficiency, stress may increase the risk of health conditions, including heart disease. Furthermore, stress, whether physical stress or emotional stress , actually increases the bodys need for magnesium
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Does Magnesium Help Reduce Or Cure Anxiety
People diagnosed with an anxiety disorder are typically treated with psychological therapy or prescription medications, or both. Cognitive-behavioral therapy, which aims to identify stressors and develop coping mechanisms, is among the most effective approaches. Drugs used to treat anxiety disorders include serotonin reuptake inhibitors , hydroxyzine, and antidepressants .
Meanwhile, magnesium is among several non-prescription remedies often suggested for helping with anxiety relief. Though whether it works remains an open question. A review of 18 studies on the topic found some evidence to support magnesium for anxiety. Three of eight studies done on people with mild anxietya subjective, self-reported condition not formally diagnosed as a disorderfound magnesium to be effective, but the other five did not. Some of the 18 studies were relatively old, and several involved a small number of participants or had poor methodology, all factors that undermined many of the positive findings .
For example, one of the studies found oral magnesium supplements relieved premenstrual mood changes, including anxiety, and could prove to be an effective treatment. But the study involved just 32 women . Another one involving university students found no reduction in anxiety before exams among those who had taken 300 mg of magnesium for five days versus those who took a placebo .
Consuming Magnesium Could Help Improve Anxiety
When it comes to mental health, it turns out you actually are what you eat. We know eating healthy, nutrient-packed foods can give us more energy and help our bodies function better, but studies actually show that what we eat can impact our mental health, too. That’s why people have been obsessed with magnesium for almost a decade.
points out that magnesium supplements have been a best seller for the past 9 years because it’s basically good for your everything. In addition to awesome health benefits like potentially lowering blood pressure and helping your cells function overall, magnesium is apparently really great for easing anxiety.
Psychology Todaydubbed magnesium“the original chill pill,” touting its anxiety and stress-busting capabilities. This is probably because pretty much every part of you needs magnesium to function, according to Harvard Medical School.
“It’s involved in more than 300 chemical reactions in the body,”Harvard notes. “Muscles need this mineral to contract nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong.”
Of course, magnesium isn’t a miracle and mental health can’t completely be cleared up with some spinach. It’s important to learn coping strategies that work for you and to get treatment when you need it. But, if making sure you get more magnesium in your diet could improve your physical and mental health, it’s worth a shot.
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Magnesium And The Gut What Causes Magnesium Deficiency
Magnesium is found in foods throughout the day, and gut bacteria are very efficient in absorbing magnesium.
However, this can be interrupted if there is an injury in the GI tract that damages the gut lining. This is called leaky gut syndrome.
The damaged lining allows toxins to enter the body, which can cause symptoms of magnesium deficiency. When this happens, magnesium may not be absorbed from food as well as it would normally be absorbed. This is one of many reasons why many people are deficient in magnesium because of their digestive system.
The Two Worst Forms Of Magnesium: Oxide And Sulfate
First, let me steer you away from the worst forms of magnesium.
Inexpensive magnesium supplements often use magnesium oxide and magnesium sulfate which are well known for their laxative effect.
Magnesium oxide is not good for increasing overall magnesium levels and wont do a thing for your anxiety.
Only 4% of it is absorbed, the rest simply passes on through and may have you running to the bathroom.
Magnesium sulfate, the kind found in Epsom salts, may ease your anxiety when you add it to a hot bath, but its too harsh to take internally.
It can cause dramatic diarrhea and disrupt your electrolyte balance, leading to a potentially serious condition known as hypermagnesemia.
Theres a long list of other magnesium sulfate side effects, some of which can be quite serious, including respiratory paralysis and circulatory collapse.
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Can Magnesium Help Fight Anxiety
One of the most abundant minerals in the body, magnesium plays an important role in a number of bodily functions and has a number of health benefits. In addition to these benefits, magnesium may be helpful as a natural treatment for anxiety. While further studies are needed, there is research to suggest magnesium may help fight anxiety.
A 2010 review of natural treatments for anxiety found that magnesium could be a treatment for anxiety. Lakhan SE, et al. . Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. DOI: 10.1186/1475-2891-9-42
More recently, a 2017 review that looked at 18 different studies found that magnesium did reduce anxiety. Boyle NB, et. al. . The effects of magnesium supplementation on subjective anxiety and stress A systematic review. DOI: 10.3390/nu9050429 These studies looked at mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalized anxiety. The studies were based on self-reports, so the results are subjective. The review stated that that further, controlled trials are needed to confirm this finding.
If you have an anxiety disorder, you might want to consider using magnesium to help reduce your symptoms.
Magnesium is often bound to other substances in order to make it easier for the body to absorb it. The different types of magnesium are categorized according to these bonding substances. The different kinds of magnesium include:
Why Magnesium For Anxiety Might Be Your Supplement
Could one of the symptoms of magnesium deficiency be anxiety? Magnesium intake is at a low amongst Americans and its believed that this is, in part, due to a major shift from whole grains to refined flours.
Studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake, and the good news is that the results arent limited to generalized anxiety disorder.
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Taurine: What Is It And What Are The Benefits
* Verified by a US-based board-certified doctor.What is Taurine?Taurine is one type of essential amino acid present in various foods and is often added to energy drinks. Research has indicated that taurine can provide several health benefits, including lowering the risk of different diseases and improving the performance of athletes. Along with the fact that it has no known side effects when taken in appropriate doses, this has led several researchers to refer to it as a sort of wonder molecule. Its also an effective nootropic in affecting various brain functions, including cell volume…
Benefits Of Magnesium For Stress And Anxiety
Magnesium plays an essential role in helping maintain your overall health and it is especially important for stress and anxiety. Here are just some of the ways that magnesium can benefit people suffering from stress and anxiety:
1. Magnesium helps regulate cortisol levels
When you encounter a stressful situation, your body enters the fight-or-flight response to help you deal with the perceived threat. The nervous system releases stress hormones, including adrenalin and cortisol, which heighten your senses and get your body ready for action.
Unfortunately, people suffering from chronic stress and anxiety constantly find themselves in the fight-or-flight response. Excess cortisol builds up and leads to anxiety, exhaustion and depression.
This is where magnesium comes in. Magnesium can help to calm the nervous system and regulate the production of hormones. It can help to lower cortisol levels and reduce fatigue, and it is also an anti-inflammatory that can help to prevent thyroid problems.
2. Magnesium helps keep the nervous system healthy
When the nervous system goes into overdrive, youll start to notice a variety of physical and emotional symptoms. Anxiety often has a devastating effect on our ability to function, with even minor things causing us to stress and panic.
3. Magnesium helps to improve your sleep
4. Magnesium helps with energy metabolism
5. Magnesium balances calcium levels
6. Magnesium may help to relieve depression
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Types Of Magnesium And Their Effectiveness For Anxiety
If you have spent any time in a pharmacy or shopping online for supplements, you may have come across several forms of magnesium. The reason for the different types has to do with the bounding substance used.
Bounding substances can help your body absorb magnesium better. They can also alter or change what the magnesium may be most effective for. Some common types of magnesium include :
- Magnesium oxide. This type absorbs well in liquid and is often used in medications as a laxative, though studies have used this form when testing the effects on anxiety.
- Magnesium citrate. This is another easy to absorb form, which also can help treat constipation.
- Magnesium chloride. This form of magnesium easily absorbs in the body.
- Magnesium lactate. Typically a food additive, this type of magnesium has also shown promise for anxiety in studies.
- Magnesium sulfate. More commonly known as epsom salt, your body does not typically absorb this type well.
- Magnesium glycinate. This form is often used for pain in the muscles.
Why Do People Experience Panic And Anxiety Attacks
Im sure youve found yourself asking this question dozens of times. Its normal for people to think that theres something wrong with them, when really there are many reasons as to why our body and mind react the way that they do when we panic.
One of these reasons is that you could have a phobia. A phobia is a deep fear of something, and being confronted with itor even thinking about it!can trigger panic attacks very easily.
Another common reason for panic and anxiety attacks is that its simply hereditary. According to psychologist Regina A. Shih, this disorder can run through families. Ask your parents or other family members if panic attacks run in the family.
Finally, some people experience panic and anxiety attacks as a symptom of a health deficiency. Certain nutrients, which well discuss next, regulate the way your body functions. When youre not getting enough of certain nutrients, your body has adverse reactions in order to signal to you that somethings wrong.
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Mood Support With Integrative Medicine At Centrespringmd
Magnesium is an important mineral that helps maintain a healthy mood. Low levels of magnesium are associated with fatigue, anxiety, and depression. Research shows that adults, as well as children, dont get enough magnesium and that this may be linked to climbing rates of mood and mental health problems.
You can increase your intake by taking supplements or eating more foods high in magnesium such as dark leafy greens, seeds and nuts, and beans. For those who struggle with sleep difficulties, anxiety, or other issues feeling at ease, CentreSpringMD offers customized treatments and a holistic approach to help you improve your mental well-being.