How Magnesium Alleviate Anxiety And Panic Attacks
There are a few ways magnesium alleviate anxiety and panic attacks.
First of all, one of the ingredients is basically a calming agent, so when you take it, it relaxes you a bit.
Its a nervous system relaxant, so it can really help with things such as fear, irritability, or restlessness, along with some straight-up anxiety symptoms, even the more severe ones, such as
- shaking or trembling,
- shortness of breath or feeling like you cant breathe,
- sweating due to fear, etc.
Its basically a natural muscle relaxer, which can, obviously, help with anxiety and panic attacks.
Most people report seeing a difference, and feeling more relaxed after they start taking magnesium, especially if they had low magnesium levels to begin with.
So, if you believe magnesium would help with your anxiety, pick some up at your local health food store, or all-natural product shop, if your doctor recommends that.
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.
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.
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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.
Best Magnesium Supplements For Sleep
Which magnesium is best for sleep and anxiety? To fall asleep and stay asleep, the body and brain of the person need to be relaxed. Magnesium contributes to this process by activating the parasympathetic nervous system because this system is responsible for making a person relaxed and calm.
Magnesium also regulates the hormone melatonin, which assists sleep-wake cycles in the body. We have read above that low magnesium levels lead to depression, which is associated with poor sleep.
Numerous magnesium supplements have shown improvements in the sleep patterns of individuals. An increase in magnesium level has been shown to curb symptoms of restless leg syndrome and improve sleep.
1. Nested Magnesium Glycinate
Magnesium glycinate is a type bound to glycine. It is made of chelated magnesium glycinate for improved absorption. It is easy to digest and improves sleep quality. Each product is made in an NSF International and GMP-certified facility and is third-party tested for its quality and accuracy.
This product is ideal for the ones experiencing difficulties in sleeping.
2. Activation Ease
It is a type of spray supplement, which is primarily used to cure difficulty in sleep. The magnesium used is sourced from the dead sea. It has other benefits as well, such as helping with muscle recovery.
3. Doctors Best Magnesium
4.Natural Stacks MagTech
5. Transparent Labs Magnesium Bisglycinate
6. Natural Rhythm Triple Calm Magnesium
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Best Magnesium Supplements For Anxiety
If its too hard to get enough of this stress-busting mineral through food alone, you can turn to supplements.
Theres a variety of magnesium supplements to choose from, but they all serve two similar functions: restoring low levels of magnesium to normal and helping to relieve stress .
Following daily health habits like taking a supplement may also be linked to healthy dietary choices. One study found that people who reported taking magnesium supplements also tended to have higher intakes of magnesium from food.
Here are some magnesium supplements that may work for you:
Magnesium Deposits And Stress
Several studies have also looked how stress levels affect magnesium. They found that during periods of extreme stress, magnesium is often used up by the body.
That means that not only is a significant portion of the country magnesium deficient, potentially leading to anxiety – there may also be a high number of people that use up their magnesium reserves as a result of their anxiety, thus contributing to more anxiety and more stress.
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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.
Magnesium For Anxiety: How Does It Work
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You may be wondering how does Magnesium for anxiety works?
Well, lets start by saying that Magnesium is considered a natural muscle relaxer, which is relaxes our muscles when we are experiencing tension due to anxiety.
When we are anxious we experience fear, irritability, and restlessness, magnesium out muscles hold a lot of tension making magnesium a super-healthy and easy way to create calmness.
We all experience anxiety in our daily life, there are situations when we experience more anxiety than others.
For example, think about a situation where you feel very anxious, for instance, when you have a job interview.
Before you go to your interview you can fell how your body starts to get activated.
Your palms are sweaty, you feel how your temperature rises and you may even feel you are having a heart attack.
This is an anxious reaction to a situation that your brain perceives as threatening or dangerous, even if it is not.
Thoughts like I dont want to look stupid or what if I dont get the job? will trigger your brain to respond to the situation.
We basically think about the future and the possible outcome, things we feel we cant control.
Sure, magnesium can help you relax but you also need to start working on those intrusive thoughts and learn a few breathing techniques to help to avoid triggering your anxiety.
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Stress Wastes Our Magnesium
Finally, magnesium is sequestered and wasted via the urine in times of stress. Im speculating here, but in a hunter-gatherer immediate stress sort of situation, maybe we needed our neurons to fire on all cylinders and our stress hormones to rock and roll through the body in order for us to survive. Presumably we survived or didnt, and then the stressor was removed, and our paleolithic diets had plenty of magnesium to replace that which went missing. However, it may not be overall magnesium deficiency causing depression and exaggerated stress response it may just be all that chronic stress, and magnesium deficiency is a biomarker for chronic stress. But it doesnt hurt to replete ones magnesium to face the modern world, and at least the relationships should be studied thoroughly. Depression is hugely expensive and debilitating. If we could alleviate some of that burden with enough mineral water we should know whether that is a reasonable proposition.
Reduces Tension Caused By Anxiety And Depression
As I briefly touched on above, lack of magnesium may lead to tense muscles.
Magnesium helps to relax these tight muscles, which is something most anxiety sufferers are familiar with.
In fact, it helps to relax them without you needing to do a damn thing!
When your muscles start to relax, you naturally start to feel a lot more chilled out.
For example, you may be reading this and holding tension in your body right now.
Go ahead, pay attention.
Are you holding tension in your jaw?
Go ahead and release it.
Feel that instant relief?
Now pay attention to any other areas of your body youre holding onto tension and let that shit go.
As I am writing this, I realized my shoulders are hunched up around my ears.
Why?
I couldnt tell you, but I am now aware of it and feeling better already with them lower and in their rightful place.
A few years ago when I began experience tension and tightness associated with anxiety, the first thing I did was rush off to the doctor to immediately get a prescription because I refused to feel that way!
Little did I know that Natures Valium was just waiting for me to discover it and when I did, what a difference it made
Magnesium doesnt just help to relax stubborn, unhappy muscles.
It helps to stop those twitches that may have had you booking in with a neurosurgeon in the past.
Once your muscles are no longer so tight, twitches gradually fade away so you dont have to worry about them so much anymore.
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Controlled Trials Of Magnesium Supplementation
As I mentioned before, there are only a few controlled trials of magnesium supplementation and psychiatric disorders. A couple covered premenstrual dysphoria, cravings, and other symptoms . Another small study showed some improvement with magnesium supplementation in chronic fatigue syndrome . Two open-label studies showed some benefit in mania 00107-9/abstract” rel=”nofollow”> 12). There is another paper that postulates that magnesium deficiency could exacerbate the symptoms of schizophrenia. However, there is nothing definitive. Which is, of course, quite troubling. How many billions of dollars have we spent on drug research for depression, bipolar disorder, and schizophrenia, when here is a cheap and plausibly helpful natural remedy that hasn’t been properly studied?
So everyone get out there and take some magnesium already! Whew. Well, just a few more things to keep in mind before you jump in.
Magnesium Part : A Mothers Success Story
In our previous post, Magnesium: The Wonder Mineral, we praised magnesium as a key ingredient for keeping us physically and emotionally balanced. To recap, magnesium is a co-enzyme for over 300 fundamental biochemical reactions in our bodies meaning these critical biological processes could not occur without the help of magnesium.
Among its myriad health benefits, magnesium is also known as the relaxation mineral and is a valued supplement among functional medicine pediatricians. In this post, well illustrate its miraculous calming effects by sharing how magnesium helped to revitalize the life and health of Rachel a new mother from San Francisco and a GetzWell patient.
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Is Magnesium Safe To Take As A Calming Supplement
The few times there have been issues with magnesium toxicity it has always involved impaired kidney function or bowel disease that prevents proper absorption of this mineral.
Taking too much magnesium can result in diarrhea so start slowly at a low dose, then increase if needed.
For example, start with one teaspoon of Natural Calm magnesium citrate powder , which is about half of what most adults require daily.
Side effects from taking too much magnesium are rare unless one has impaired kidney function or severe bowel diseases such as Crohns disease or irritable bowel syndrome . In these cases, consult your healthcare provider. Ask if you can safely take lower doses of magnesium.
Can I Get Tested For Magnesium Deficiency
The simple answer is no – we do not have a reliable blood test for magnesium deficiency. Magnesium is mostly stored in our bones or other organs like the brain, and less than 1% of magnesium stores are in the blood. Therefore, conventional blood tests do not accurately reflect the total magnesium body stores.
This means that even if your blood levels of magnesium are in the normal range, you may still be magnesium deficient and could benefit from supplementation.
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Dosage And Possible Side Effects
The average recommended daily amount of magnesium is 320 mg for women and 420 mg for men .
The amounts in different supplement formulations may vary, so check the label to ensure youre taking the most appropriate dose.
Because supplements arent regulated in certain countries, including the United States, look for products tested by a third party, such as USP, ConsumerLab, or NSF International.
Magnesium supplements are generally considered safe for most people. Once youve reached adequate levels, your body will excrete any excess in your urine.
However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.
Although rare, magnesium toxicity can occur. If you have kidney disease or consume very large doses of this mineral, you may be at a greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention .
Its always a good idea to consult your healthcare provider before adding any dietary supplements to your routine.
summary
Most adults need 320420 mg of magnesium per day. If youre unable to meet your needs from your diet, a supplement may be warranted. Theyre widely considered safe, but you may want to talk to a health professional before starting.