Magnesium: Why You Need This Mineral For Better Sleep Mood And More
How this do-it-all mineral can improve your sense of well being.
Most of us have a cabinet full of supplements that, at some point, get neglected. Whether it’s because you fell out of your routine or you forgot why you even started it in the first place, there’s one supplement that most Americans could benefit from adding back into their regimen: magnesium.
Studies show that the majority of the population is at risk for magnesium deficiency due to a variety of lifestyle factors, including a diet high in processed food. Certain illnesses or health conditions, including Type 2 diabetes or alcohol dependency, can make you susceptible to low magnesium levels, too. A 2013-2016 analysis from the National Health and Nutrition Examination Survey found that 48% of Americans don’t get adequate magnesium in their diets.
Magnesium supplements have become popular in the wellness space recently, and many experts are recommending them for helping with sleep, stress, anxiety and more. But do these claims hold up? Below, I give an overview of the science on magnesium, and I also talked to registered dietitian Amy Gorin to find out more on why magnesium is important and how to know if a supplement may be right for you.
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Which Magnesium Supplement Form Is Right For You
Some brands offer magnesium in a chelated form, which is a good option if you have a sensitive gastrointestinal tract. Its more gentle for your stomach to absorb and optimizes the bioavailability of the element, making it easier for your gut to soak up its nutrients.
Additionally, choosing Mg with added vitamins can help you rehabilitate muscles if you live an athletic lifestyle, struggle with leg cramps, or suffer from restless leg syndrome . Supplements combined with Glycinate, oxide, taurate, and malate should all work well when combined with magnesium to absorb into the body and promote sleep.
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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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The Best Magnesium Supplements For Anxiety & Depression
You might see magnesium listed as chelate or glycinate on this list. Lets look at some common forms of magnesium to better understand what we mean:
Glycinate: Aids in protein production in the body. Easily absorbed.
Chelated Magnesium: This is simply an easily absorbable form of magnesium.
Oxide: A salt that combines magnesium and oxygen.
Chloride: Magnesium salt that includes an unstable element called chlorine, which forms easily absorbable salts.
Lactate: A salt formed when magnesium is bonded with lactic acid. Often used as a food additive to regulate acidity and used in supplements to help in post-workout recovery.
Taurate: Magnesium that contains taurine. This is believed to help regulate normal blood sugar levels and is easily absorbed.
L-Threonate: A salt formed when magnesium is mixed with threonic acid, which is a waste product of breaking down vitamin C. Its water-soluble, and so is easily absorbed into the bloodstream.
Malate: Magnesium and malic acid. Malic acid is often found in fruit. Its easily absorbed into the digestive tract, making it a good option for high-absorption supplements.
Orotate: Contains orotic acid. This acid is responsible for building genetic material.
2. Biobreakthrough By BioOptimizers
Cost And Shipping Options: A bottle of 60 capsules costs about $40 on the BioOptimizers website. You can have it shipped directly to you and avoid middleman fees and price hikes.
3. Life Extension Neuro-Mag
5. LiveWell MagWell
Why Is Magnesium Important
Magnesium is an abundant mineral in the body that is vital for human function. Around 60% of your bodys magnesium is in the bones. The rest is in muscles, soft tissues, and in blood.
Magnesium helps with energy creation, protein formation, gene maintenance, muscle movements, and nervous system regulation. It supports over 300 metabolic reactions! Needless to say, having enough magnesium is critical for the body.
It has even been dubbed the natures valium and the original chill-pill. Dr. Carolyn Dean wrote an entire book named The Magnesium Miracle that highlights the amazing magnesium benefits.
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Life Extensions Magnesium Caps
This is a product with the best price-quality ratio coming from a company that has been producing supplements for 40 years. They are quite experienced, obviously. Their products have a Certificate of Analysis that confirms quality and reliability. The great news is that like the previous supplement on the list, these capsules do not contain any of the GMO ingredients either. Life Extensions supplement is a mixture of magnesium oxide, citrate, succinate, and chelated glycinate. It is important to note that these capsules exceed the recommended dose of magnesium, so it would be necessary to consult an expert if you want to incorporate them into your diet.
A Disturbing Epidemic In The Us
The unfortunate and disturbing truth about anxiety and depression is that its become something of an epidemic in the US. Anxiety disorders are among the most common mental health disorders, affecting nearly 40 million Americans.
Thats just under 20% of the total population. While there are plenty of prescription options available, they dont work for everyone, and some dont want to take medications at all for their mental health.
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How Much Magnesium To Take For Sleep
Mg deficiencies are more often found in people who follow a standard western diet, which typically lacks leafy greens, beans, and more refined grains and processed foods, all of which provide healthy doses of this essential element.
Individual doses often vary, as each person has unique health needs and issues, and those variations should be taken into consideration when ingesting any foreign supplements.
Its recommended for adults to take between 100-350mg however, some sources say you can take up to 420. We dont recommend taking any higher than 350 without professional guidance. As with anything, its a good idea to start on the conservative side. If you have significant troubles and are hoping to take a higher dose, its better to consult a medical professional to address specific health issues.
There are side effects to Mg that are experienced by some, but not all. The supplement is generally well-tolerated in healthy adults. These side effects include vomiting, upset stomach, nausea, bloating, and diarrhea, so start small and work your way up.
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Magnesium Dosage For Anxiety
Whats the magnesium dosage for anxiety? Thats the million dollar question. Unfortunately, there is a lot of heterogeneity between studies when it comes to dosing. Doses range from a paltry 46.6 mg up to 600 mg per day in some studies . Drawing a simple conclusion is difficult but then its likely ideal doses will vary from person to person.
The bottom line is we just dont know. In the absence of kidney disease, where excess magnesium cant be excreted, there are really no safety concerns to use doses ranging from what have been used in studies . Typical doses of magnesium range in the 200-600 mg per day. If youre planning on a higher dose, like 400 mg, its best to divide the dose for better absorption.
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Thorne Magnesium Bisglycinate Powder
Thorne Research is well known for manufacturing high-quality supplements that have been researched extensively. They make products in labs that meet safety and high-quality standards set by the NSF international and Therapeutic Goods Administration , a regulatory body in Australia that assesses supplements.
Thorne is a trusted brand that many gym-goers and athletes prefer for its supplements that have many health benefits. They are committed to excellent customer service, and their mission is to offer supplements that will improve peopleâs health and push the limits of their potential.
The NSF has also certified Thorne Researchâs supplements for supports to make sure they do not contain over 200 substances that are banned by numerous major sports organizations. The Magnesium Bisglycinate is the best powder option due to its limited ingredients and high quality. It helps you to calm down and unwind.
The powder is not flavored with many flavors except of monk fruit concentrate. It is free of thickeners, added sugars, and artificial flavors and colors. It contains magnesium glycinate, which is highly digestible and absorbable. The recommended dosage is one scoop or 4 grams that provide 200 mg, which is 48% of the daily value.
Finding The Right Dosage
According to the U.S. Department of Health and Human Services, adults should take between 310 and 420 milligrams of magnesium daily, depending on their weight and gender.
Check out the best magnesium supplements for anxiety below. All of them fall in line with the proper dosage, and theyâre all highly rated on Amazon.
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Real Chill Magnesium Supplement
Real Chill is one of the best overall magnesium supplements. It is certified for purity and accuracy by Labdoor. The California-based facility where it is made is registered by NSF International, an organization for testing and inspection.
This supplement is certified to meet current Good Manufacturing Practices standards which are laid by the Food and Drug Administration . All products and ingredients from Real are tested for various rounds to make sure they reach optimal quality and accuracy.
Real Vitamins is known for producing high-quality supplements that are very affordable. The brand is committed to customer service by ensuring high standards of quality. Each capsule is vegan and helps to improve brain health and reduce symptoms of anxiety and depression.
The capsules feature gluten-free, GMO-free ingredients and are free of artificial ingredients, fillers, and preservatives. The dose is two capsules which provide 400mg, which is 100% of the daily value.
Best Type Of Magnesium For Anxiety
It is normal to experience anxiety at some point in life however, you might need to see a specialist when it interferes with your daily routines. They will rule out whether your case is abnormal and you need treatment. The earlier you seek help, the better your chance of making a full recovery.
If you worry about minor things and feel anxious for no apparent reason, you could be having anxiety. This could be what is stopping you from enjoying your life. Anxiety affects over 40 million adults in the USA, and finding the best treatment that works for you is very crucial.
Luckily, you can use magnesium to manage and treat anxiety, mainly because of its role in the brain.
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Our Top 10 Best Magnesium Supplement For Anxiety On The Market
- HEALTHY HEART FORMULA: Our unique blend combines Magnesium Taurate with Magnesium Glycinate , and Magnesium Malate .
- OPTIMAL ABSORPTION: Triple Calm Magnesium blends the best forms of chelated magnesium for optimal high absorption in an easy to swallow pill! The recommended daily serving size is two capsules per day that can be divided between AM & PM.
- HIGH QUALITY INGREDIENTS: This magnesium blend is easy on your stomach and non-laxative , and is Vegetarian, NON-GMO, and Gluten Free!
- FIND YOUR NATURAL RHYTHM: A great supplement to support Magnesium deficiency, but also to use as a weapon to help you in your battle against stress and anxiety, and return to your natural, calm, peaceful, healthy rhythm of life.
- ALWAYS TESTED & cGMP CERTIFIED: All our products are produced in the United States at a FDA registered, cGMP and Safe Quality Foods certified facility. Every product is gluten-free, NON-GMO, and vegetarian. Each one is also tested for heavy metals to ensure the highest quality!
Do You Have A Magnesium Deficiency
As you can see, getting the right levels of magnesium is extremely important to your health and wellbeing. Despite this, research by the National Institutes of Health shows that 68% of Americans have a magnesium deficiency. This is a serious problem that can lead to chronic fatigue, insomnia, irritability, stress, anxiety and even confusion, as well as muscular symptoms such as weakness, cramps, tremors and spasms.
If youre suffering from any of those symptoms, it is possible that your body is deficient of magnesium.
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Effects Of Magnesium On Stress
Magnesium improves the bodys ability to cope with stress. The effects of magnesium can be seen in better HPA axis regulation, which is the network of tissues that communicate a stress response from the brain to the body, and vice versa. It works as you help your muscles start to relax and digest.
Research has also shown that magnesium supplements help improve glucose metabolism and lower blood pressure, two mechanisms that play a role in how well our bodies handle stress .
Save time and maximize benefit with a combination of the 6 most beneficial types of magnesium in one scoop.
Ancient Nutrition Ancient Nutrients Magnesium
Ancient Nutrition Ancient Nutrients Magnesium is another of the supplements on the list that will give you a high concentration of magnesium. It is also formulated with other vitamins, minerals, and nutrients. This is the only supplement on the list as far as we see that not only has magnesium and vitamin D3 and contains various herbs and Rhodiola. Besides that, it is also one of the most highly rated products of this nature on Amazon.
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It May Help Alleviate Anxiety And Depression
Anxiety and depression can both have a negative impact on sleep. Interestingly, magnesium has been shown to help alleviate both of these mood disorders.
This is especially true when theres a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency .
But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety (
If your insomnia is related to an underlying mood disorder, then magnesium just might help.
Summary:
Magnesium may help treat anxiety and depression, two mood disorders that can cause sleep problems.