Will Taking Magnesium Help Your Depression
Magnesium is an essential mineral that is critical for health. It plays a role in a wide variety of body functions including the formation of DNA, bone formation, and the regulation of nerve and muscle function. Low levels have also been linked to the development of depression.
How Much Magnesium Should I Take Daily For Anxiety
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It’s best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
The Link Between Magnesium And Stress
The connection between magnesium, also known as “nature’s relaxation mineral,” and anxiousness is complex. The best way to start understanding it is by first thinking about magnesium deficiency.
“Magnesium deficiency is not uncommon in the U.S.and neither is anxiety,” says Ilene Ruhoy, M.D., Ph.D. And seeing that there are over 3,700 magnesium-binding sites in your body, a magnesium deficiency can affect your health in numerous ways.
When it comes to anxiousness, magnesium’s role in the parasympathetic nervous system is of particular interest. The PNS is known as our “rest and digest” system and it works to bring our body back to calm state. Magnesium plays a pivotal role in the health and activity of the parasympathetic nervous system and the nervous system in general, with studies showing that a deficiency in magnesium can kickstart the sympathetic nervous system, which is in charge of our fight-or-flight response.*
With this in mind, it’s natural to wonder if upping your daily magnesium intake could potentially help you better manage stress.* According to top integrative and functional medicine doctors, the signs point to yes: “Severalstudies have shown magnesium to be beneficial for anxiousness with improvements in sense of calm, contentment, and resilience,” says Ruhoy. Integrative medicine doctor agrees, saying that magnesium is one of his favorite natural supplements for easing stress.
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Which Form Of Magnesium Is Best For Anxiety
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Does Magnesium Help You Sleep Too
Because of its calming effect, magnesium has become an increasingly popular remedy for sleep issues. Magnesiums relationship with sleep lies mainly in its regulatory duties. In addition to managing your brains phone lines , magnesium regulates melatonin production.
Melatonin is an essential hormone for getting some serious shut-eye, and it activates the parasympathetic nervous system . This is the system that kicks in after you stress out and helps calm you down.
So magnesium may help us calm down and get better-quality sleep .
This probably wont come as a shock, but including a variety of whole foods in your diet is the best way to get enough magnesium.
Some of the best food sources of magnesium are:
- Vegetables: dark leafy greens like spinach and Swiss chard
- Fruit: bananas, dried apricots, and avocado
- Nuts: almonds and cashews
- Legumes: peas, black beans, and peanuts
- Seeds: pumpkin, sesame, and watermelon
- Soy: soybeans and tofu
- Whole grains: brown rice, teff, wheat bran, oats, and quinoa
- Dairy: plain low fat yogurt and milk
Some processed foods are fortified with magnesium , but the processing often reduces its magnesium content.
Even though we absorb only 30 to 40 percent of the magnesium we get from food, its better to incorporate more of the foods that naturally contain magnesium to reach your quota.
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Is Magnesium Effective For Anxiety
One of the most abundant minerals in the body, magnesium is involved in about 300 different reactions in the bodymany of which regulate mood and your nervous system.
Numerous studies have shown lower magnesium levels associated with different neurological and psychiatric disorders, particularly depression and post-traumatic stress disorder, but also anxiety disorders and bipolar disorder .
A 2017 review looked at 18 different studies that showed magnesium had been shown to decrease anxiety in a majority of participants .
Magnesium acts on a part of the brain called the hypothalamus and the pituitary. These tissues control the release of stress chemicals which are often at the root of anxiety or panic attacks.
If you suffer from anxiety you may want to include magnesium in a treatment plan to reduce it.
What Are The Common Signs Of Magnesium Deficiency Magnesium Muscle Pain
- muscle cramps especially in the legs or feet
- muscle twitches
- general muscle tightness or aches
- numbness, or
If you commonly experience these symptoms you may be deficient in Magnesium. If you are deficient in magnesium your body may not have the necessary minerals to actually relax your muscles. Increasing magnesium in the body is a great way to reduce muscle tightness and get the most out life, exercise and any treatment you may be receiving.
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How Long Does It Take Anxiety To Go Away
As mentioned above, anxiety is closely tied to your unique situation, physical and mental well-being, and mental health history. There is no set timeframe for the duration of an anxiety attack but research suggests that most attacks last about 20 minutes.
Magnesium Glycinate is best for anxiety because of its ability to be absorbed by the body and due to its calming effects.
Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.
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Magnesium Deficiency & Depression
If you feel blue from time to time, youre not alone. A reported 350 million people worldwide suffer from varying degrees of depression, spending billions on prescription pharmaceuticals to get relief.
Magnesium is one of the most vital elements in the human body and an obvious relationship between circulating magnesium concentrations and depressive symptoms has been shown in some studies.
Once again, researchers believe magnesiums role here may be related to its action blocking the NDMA receptor in the brain. There is some evidence of reduced magnesium in the blood and brain of people with depression.
Animal studies support a link between depression and magnesium. Magnesium deficient mice showed more signs of depression including despair, passive coping, and anhedonia .
There may also be a link between low magnesium, depression, and hypothyroidism. Magnesium regulates thyroid hormone production, and an underactive thyroid can lead to depression. Both magnesium deficiency and hypothyroid can manifest with symptoms including depressed mood, fatigue, weight gain, reduced sexual desire, and trouble concentrating.
Magnesium deficiency can be part of the story and can definitely help if it is found deficient in patients, says Jackie Fields, MD, a functional medicine practitioner based in Fort Collins, Colorado.
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Are You Getting Enough Magnesium In Your Diet
The Recommended Dietary Allowance for magnesium is 400 milligrams per day for men and 310 mg per day for women . Magnesium is commonly found in nuts, seeds, legumes , and leafy green vegetables. For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral.
Although we always support a food first philosophy, we recognize that many of our patients may require additional magnesium in supplement form.
In this article, well review two types of magnesium supplements: magnesium citrate vs. magnesium glycinate. But first, lets discuss how to determine if you have a magnesium deficiency.
What Brand Of Magnesium Glycinate Is Best
Klaire Labs Magnesium Glycinate Complex
Klaire Labs’ Magnesium Glycinate Complex is one of the best options, as it’s third-party tested, manufactured in a GMP-certified facility, and free of artificial colors, flavors, and preservatives. Each capsule blends chelated magnesium glycinate with magnesium oxide.
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Take A Grade A Magnesium Supplement
LabDoor.com buys supplements off the shelf, then has them analyzed at independent research facilities for purity, safety, label accuracy, nutritional value, and projected efficacy.
I was dismayed to learn that my usual magnesium supplement earned a very poor rating!
You can check out their complete magnesium ratings here.
These findings are a disturbing reminder not to be complacent when buying any supplement.
You really do need to do your homework if you want to get the results youre hoping for.
Which Form Of Magnesium Is Best
What readers want to know is, whats the best magnesium for anxiety? In short, the best type of magnesium are those forms that are rapidly absorbed, effective at increasing magnesium blood levels and that can also reach the brain.
For more on the topic of absorption, check out this super comprehensive resource: Magnesium absorption in humans
While further studies are needed, magnesium is showing promise as a nutrient of interest where anxiety is concerned .
One of the challenges in answering this question is that a good chunk of the relevant studies on magnesium and anxiety used magnesium oxide and magnesium lactate. Studies looking at specific forms and specific doses are needed to determine the best magnesium for anxiety. Despite this, we have hints given the reasonable criteria of needing effective absorption and distribution of magnesium in your body.
*As an Amazon Associate, I earn from qualifying purchases indicated with an asterisk
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Are There Side Effects Of Magnesium
While there are few side effects from taking magnesium supplements, its always important not to take more of any supplement than you actually need.
According to the Office of Dietary Supplements, high amounts of magnesium in food sources dont pose a risk as the kidneys usually flush extra magnesium out of the system. Office of Dietary Supplements. . Magnesium: Fact sheet for health professionals. However, it is possible to overdose on magnesium supplements.
The National Academy of Medicine advises adults not to exceed 350 mg of supplemental magnesium per day. Office of Dietary Supplements. . Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ While more magnesium can be eaten in the form of food, a higher dosage of supplements can cause side effects.
In some trials, test subjects are given a higher dosage. You should only take more than 350 mg per day if your doctor has recommended that dosage. Otherwise you may have magnesium overdose.
If you believe youve overdosed on magnesium, contact a healthcare professional right away.
Does Magnesium Deficiency Cause Anxiety
One of the main areas of interest is magnesium. Magnesium intake is low amongst Americans and its believed that this is, in part, due to a major shift from whole grains to refined flours.
Refined flours have a low mineral content, generally only containing 16 percent of the magnesium thats found in their unrefined, and arguably healthier, counterparts.
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How Does Magnesium Work
Remember the sodium-potassium pump from school? Teachers talked about it in almost every science class.
Magnesium helps keep the sodium-potassium pump working. When it comes to the nervous system, the sodium-potassium pump helps keep your nerves functioning and messaging properly.
How Much Magnesium For Anxiety The Best Wellness Solutions
How much magnesium is needed for anxiety? Nowadays, anxiety has become a significant topic of discussion because of the stigma around anxiety and mental health for a long time. Many people are looking for healthy and natural ways to combat anxiety. Magnesium is one of the remedies. This article will look at how magnesium can help anxiety and how much magnesium you need to combat anxiety-related disorders.
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Magnesium Reduces Stress Hormones
Excess levels of the primary stress hormone cortisol contribute to anxiety, brain fog, depression, mood swings, memory loss, dementia, concentration problems, insomnia, and mental disorders of all kinds.
- brown rice
- plain yogurt
Note that chocolate often touted as a top source of magnesium did not make the list.
This is a big disappointment for us chocoholics who claim that we eat it for the magnesium.
Paradoxically, eating legumes, seeds, and grains wont help as much as youd expect since they also contain phytates.
These naturally occurring compounds inhibit the absorption of most minerals, including magnesium.
Effects Of Low Magnesium In The Body
Low magnesium can have many effects on the body. It can really take a toll on someone and their health. It can cause many different problems in a bunch of different parts of the body, and can cause some pretty uncomfortable symptoms.
These problems and symptoms include the following:
- Ache and pain anywhere or everywhere in the body
- Heart issues and irregularities, and
As you can see, low magnesium can have many negative effects on the body. It can potentially make you sick if your magnesium levels drop.
If your magnesium levels are low or just not considered enough, and you take magnesium regularly, its can have many positive effects on the body.
These benefits include relaxation, and the prevention of panic attacks in those with any anxiety or panic disorders, or those at a higher risk for panic attacks or anxiety or panic disorder.
Lets talk about that now.
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Can Low Magnesium Cause Anxiety Or Panic Attacks
Yes. It can. The less magnesium in your body, the more likely you are to experience some type of anxiety, and possibly even panic attacks.
If you have low magnesium, or a magnesium deficiency, chances are you suffer from some form of anxiety.
Magnesium, whether its the magnesium your body makes naturally or the magnesium you take, has a calming agent in it. Without it, people experience a lot more anxiety and more panic attacks. Sometimes people who have never had anxiety or panic attacks before get them because of their low magnesium levels.
So, if you think you might have low magnesium levels, ask your doctor about getting that tested, and see if you should start taking magnesium. If you decide to take magnesium, also ask them which kind you should take, as it varies for every person.
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