Should You Take A Magnesium Supplement
If you dont have low magnesium levels, no evidence suggests that taking a supplement will provide any measurable benefit.
Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including (
- Others:dark chocolate
However, if youre unable to get enough magnesium from your diet, a supplement may be worth considering.
Certain populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence .
How Magnesium May Improve Sleep
Magnesium plays a role in muscle and nerve regulation, which may explain why some albeit limited research suggests it could help people who are struggling to get enough sleep, says Alex Dimitriu, MD, founder of Menlo Park Psychiatry and Sleep Medicine.
For example, a small 2012 study found that participants ages 65 and up who took 500 mg of magnesium daily for eight weeks slept longer and woke less in the middle of the night compared to a group who took a placebo.
Magnesium may also help you sleep by reducing anxiety, which is notorious for hindering sleep quality, Dimitriu says. Magnesium does so by regulating neurotransmitters, like serotonin, that help relax the body and ease tension.
Magnesium Multitasks For You
Stasi Kasianchuk, Director of Coaching at Gennev
Ive worked with several clients who take Magnesium Glycinate on a regular basis. Many have noticed that taking this supplement is an easy and safe way to increase feelings of calmness, which can be so helpful as many are struggling to reduce stress and improve sleep.
Magnesium can be a mood stabilizer
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Does Magnesium Actually Help Anxiety
In short: Maybe. The research isnt quite there, but the science suggests magnesium could help ease anxiety.
Magnesium is kind of a big deal. It performs hundreds of functions, including converting food into energy, helping your muscles contract and relax, and helping your brain communicate with the rest of your body.
Magnesium also plays an essential role in your bodys response to stress. In times of stress or anxiety, your body actually ramps up magnesium excretion. So it makes sense that if those stores arent replenished, it could have a serious effect on your mood.
Human studies havent shown definitive results from supplemental magnesium alone. But in some cases, researchers have seen positive effects from supplementing magnesium in combination with other nutrients, like vitamin B-6.
While these studies dont provide the strongest evidence, they do shine a light on magnesiums potential to relieve symptoms of anxiety. Because magnesium plays a role in some very important brain functions, increased amounts of magnesium may help keep anxiety at bay.
Side Effects Of Magnesium
Magnesium is generally well-tolerated and is unlikely to produce adverse effects even when taken at maximum daily limits. The National Institutes of Health suggests that, in healthy individuals, the body is able to naturally manage and excrete any excess magnesium consumed from dietary sources.
If you are taking magnesium via supplements, however, you should use caution to avoid exceeding the established upper limits. For adults, this means you should not consume more than 350 mg per day unless otherwise directed by a healthcare professional.
Some forms of magnesium, such as magnesium citrate, may cause some symptoms of stomach upset or diarrhea.
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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.
Best Forms Of Magnesium For Sleep
The magnitude of magnesiums importance in the human body cannot be understated. This master mineral is the fourth most abundant element in the human body and is responsible for over 300 biochemical reactions in the body. Magnesium gets depleted when exercising, under stress, or during illness. Excessive alcohol consumption can also lead to inadequate magnesium levels.
Magnesium is also pivotal in triggering the relaxation pathways in the body. One reason for this is that magnesium aids in gamma-aminobutyric acid production, the neurotransmitter that soothes the nervous system and promotes sleep. Thus, a lack of magnesium can lead to sleep problems. Balance is vital as overconsumption of magnesium can also be detrimental to health.
Which Form of Magnesium is Best for Sleep & Anxiety?
Magnesium must be delivered in a bioavailable form thats easy for the body to absorb. Certain forms of magnesium are best suited for sleep and anxiety, while others are more helpful for headaches or constipation. The main forms of magnesium are outlined below.
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Best Magnesium Supplements For Stress
Magnesium plays a crucial role in various functions in the body, with one of its essential functions being the regulation of brain health. It helps reduce symptoms of stress, which are some of the most common mental disorders. Magnesium regulates vital hormones such as serotonin that are linked to stress and bad mood. Intake of magnesium daily can help improve your overall energy, mood, and quality of sleep.
Here are the 8 best magnesium supplements for stress.
Trials Were Done To Determine The Best Magnesium For Sleep
A trial was done that included 46 elderly people. They were given Magnesium 500mg for 8 weeks. The physical activity and sleep logs were completed.
In the magnesium group, there were significant increases in sleep time.
Ironically some of the symptoms of sleep deprivation such as:
- Falls risk
- Cognitive impairments were decreased.
We know that magnesium deficiency can also cause the above disorders.
Another trial was done by the Jiangsu Nutrition Study where 1400 adults aged 20 and above had their magnesium intake assessed by doing a 3-day food diary.
The average intake of Mg for this study was 332 mg. The average recommended a daily intake of magnesium is 400mg. People in the study reported less daytime falling asleep and snoring at night.
Best Magnesium For Sleep And Anxiety Reviews
Choosing the appropriate magnesium for sleep and anxiety can be tough. However, if you consider these factors, your job will be easier.
- Product Quality: One of the most important factors to consider when purchasing a product is its quality. Nobody would want a low-quality or easily worn-out object. They are even willing to spend a somewhat greater price for a good product.
- Reliability and durability are inextricably linked. Because it is tough and resilient.
- Ease of Use-The main reason to purchase a magnesium for sleep and anxiety is to alleviate as much effort of your task as possible. For this section of our review, we looked at what steps are required for operation and how much attention we had to pay.
- Ergonomics Ergonomics was a much simpler metric for these products. We split it into three aspects: comfort, aesthetics, and profile design. Most of our listed products here are decently comfortable, and we think it is one of the group’s sleeker and more stylish designs.
- Value is always important, but the range for magnesium for sleep and anxiety is relatively narrow. We feel that the #1 model offers a great value for most people and that the #2 is great for advanced users.
After extensive research, we selected each of these magnesium for sleep and anxiety based on their performance and dependability.
Best Overall magnesium for sleep and anxiety:
This item will boast the most impressive all-around performance of any model we have seen.
See details features here:
Can You Overdose On Magnesium
Consuming very large doses of magnesium can lead to a rare side effect known as magnesium toxicity. This risk is higher for people who have kidney disease due to a reduced ability to remove excess magnesium from the body. Symptoms of a magnesium overdose can include:
- Urinary retention
Such large doses are typically consumed via the excess use of laxatives and antacids, resulting in the consumption of more than 5,000 mg per day of magnesium. In very rare instances, this can be fatal.
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Types Of Magnesium Supplement
There are many types of magnesium, and they play hundreds of roles throughout the body. As such, you might be wondering what the best magnesium supplement is for you.
Magnesium comes in many forms, including:
- Magnesium citrate
- Magnesium malate
- Magnesium L-Threonate
Do not be overwhelmed by all of the names and different types of magnesium. All of the above have an essential role to play in the body, but some are more directed toward anxiety and stress reduction than others.
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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Best Magnesium Supplements To Take For Sleep Anxiety And Weight Loss
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Magnesium supplements are the most widely taken supplements on the planet. It is also fundamental for optimal levels of health. Being an essential mineral for heart health, the electrolyte is necessary to healthy living. Less known for its health benefits than other supplements like vitamin C or turmeric, magnesium is just as essential, finally gaining a foothold in the health community as a must-have for any nutrition-focused pantry.
The importance of magnesium in your diet cannot be pushed enough. When an individual is deficient in the nutrient, they can suffer from a host of unwanted health symptoms. We compiled this list of what we consider the best Magnesium supplements of 2022 to help you decide which one is best for you.
Can Magnesium Fight Anxiety Here’s The Science Behind It
During stressful situations, your body naturally increases magnesium excretion. And if its not restored hello, mood swings.
Dr. Carrie Lam, MD, FAAMFM, ABAARM explains that when the stress is severe and your body no longer has the support of cortisol, you can experience cardionomic circuit dysfunction . Symptoms of CCD include adrenaline rushes, rapid heart rate, anxiety, panic attacks and severe insomnia.
So how does magnesium play into the cardionomic circuit and its dysregulation? First, its important to understand the role magnesium plays in the cardiovascular system.
“Magnesium, as a natural relaxant, is crucial for the modulation of myocardial contraction, neuronal excitation, and intracardiac conduction,” says Dr. Lam. “It does this by regulating ion transporters, such as calcium and potassium channels. It also helps regulate vascular tone, vascular calcification, atherogenesis, thrombosis, and the proliferation and migration of the vascular and endothelial cells.”
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We know, we know: That’s a lot of big words. But the gist of it is that when there isn’t enough magnesium in your system, it throws everything off.
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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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Natural Rhythm Triple Calm Magnesium 150 Mg
- Optimal absorption: Triple Calm Magnesium blends the best forms of chelated magnesium for high absorption, resulting in a magnesium complex that is easy on your stomach and non-laxative
- High quality ingredients: Triple Calm Magnesium is gluten free, sugar free, vegetarian, non-GMO and contains no yeast/soy, artificial colors or flavor
- Effective magnesium complex: Our unique blend combines magnesium taurate with magnesium glycinate and magnesium malate
- Find your natural rhythm: Can be used to supplement magnesium deficiency, or as a tool to help you return to your natural, calm, healthy rhythm of life the recommended daily serving size is two capsules per day that can be divided between AM & PM
- Always tested & cGMP Certified: All Natural Rhythm supplements are made in the United States at an FDA registered, cGMP and Safe Quality Foods certified facility each of our supplements is tested for heavy metals to ensure the highest quality
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The Effects Of Too Much Magnesium
Magnesium is a muscle relaxant. If you take too much magnesium, it will potentially relax your intestines and youll get diarrhea.
An advantage of using transdermal magnesium sources is that you are going to get your blood level of magnesium up before it hits your intestines with its relaxing effect. With oral magnesium, it hits your intestines first so your blood level might still be deficient even if you are getting diarrhea.
Oral magnesium can be more or less diarrhea-causing depending on what it is bound to.
For a long time, I was suggesting that my anxiety clients who already tended toward loose stools avoid magnesium supplements, but more recently I am getting feedback from clients who had suffered for years with diarrhea that taking magnesium made their diarrhea go away. My assumption is that it had a calming effect on a cramping intestinal tract or that their diarrhea was anxiety-induced.