Magnesium is essential for the human body, especially the heart, kidneys, and muscles. It plays a role in activating enzymes, producing energy, and regulating other nutrients in the body.
Magnesium help reduce Anxiety, Magnesium is a mineral found in many foods, including green leafy vegetables, whole grains, and nuts. However, many people do not meet their daily magnesium needs.
Since magnesium deficiency is rare, low levels of the mineral can have harmful effects on the body.
Symptoms may include sleep disturbances, irritability, confusion, muscle spasms, and low blood pressure.
Low magnesium levels have also been linked to anxiety and stress. Magnesium Help Reduce Anxiety, Anxiety is characterized by anxious thoughts and feelings of tension, usually focused on future-oriented concerns.
Anxiety can manifest in physical symptoms such as dizziness, increased blood pressure, rapid heartbeat, and excessive sweating.
Many people turn to magnesium supplements to better manage stress and its symptoms. But what does science say about using magnesium for anxiety?
Benefits of magnesium on anxiety
Magnesium Help Reduce Anxiety, Magnesium may help reduce symptoms of anxiety through multiple mechanisms.
Control of neurotransmitters
Magnesium can help control the brain’s neurotransmitters, or chemical messengers, resulting in a calming effect on the body. Magnesium is an intracellular ion, but it can move into the extracellular space as a protective mechanism when exposed to stress. In the extracellular space, magnesium can inhibit excitatory neurotransmitters that ultimately contribute to stress in the body
For example, glutamate is an excitatory neurotransmitter that has receptors throughout the central nervous system. It plays a role in cognition, memory, and mood.
Magnesium interacts with the N-methyl-D-aspartate (NMDA) receptor, which is essential for glutamatergic excitatory signaling.
Hypomagnesemia, or magnesium deficiency, can lead to abundant excitatory signaling, which causes stress and anxiety.
Enhancing the activity of GABA
Gamma-aminobutyric acid, or GABA, is an inhibitory neurotransmitter. It can block signals in your central nervous system, slowing down your mind and producing a calming effect a welcome relief in times of anxiety.
So, where does magnesium come from? In addition to inhibiting glutamatergic transmission, magnesium has been shown to enhance GABA activity
Regulating muscle tone
Magnesium is an essential nutrient for optimal muscle function and relaxation. Unfortunately, a common symptom of anxiety is muscle tension. Magnesium Help Reduce Anxiety, magnesium deficiency can lead to increased muscle tension and spasms, leading to worsening symptoms of anxiety. On the other hand, adequate magnesium levels can help reduce stress and alleviate symptoms of anxiety.
Best forms of magnesium for anxiety
Supplements can fill in the gaps for those who are unable to meet their magnesium needs. But what are the best forms of Magnesium Help Reduce Anxiety?
- Magnesium citrate: Magnesium citrate is a popular supplement that combines magnesium ions and citrate. It is more bioavailable than other forms of magnesium, which means it is more easily absorbed into the body. Recent research shows that magnesium citrate can significantly improve several health markers, including anxiety levels.
- Magnesium Oxide: Magnesium oxide is one of the most popular magnesium supplements comprising oxygen and magnesium ions. Magnesium oxide has been linked to improvements in reducing migraines, a common symptom of chronic anxiety.
- Magnesium Chloride: Magnesium chloride is typically absorbed more completely than other forms of magnesium and has been linked to improved fasting glucose levels in people with type 2 diabetes. Furthermore, magnesium chloride has been linked to reduced symptoms of anxiety and depression.
- Magnesium Orotate: Magnesium orotate is a magnesium salt of orotic acid. Recent research has shown that magnesium orotate may play an influential role in accessing the microbiome, gut, and brain. A healthy gut-brain axis favors improved anxiety management.
- Magnesium acetyl taurate: Magnesium acetyl taurate combines magnesium with the amino acid taurine. Research has shown that it is absorbed quickly and can pass through the brain easily, which may be beneficial for managing anxiety.
Other forms of magnesium
- Magnesium Glycinate: Magnesium glycinate is a highly bioavailable form of magnesium supplement that is said to be well tolerated and less likely to cause unwanted gastrointestinal side effects.
- Magnesium sulfate: Magnesium sulfate is commonly found in multivitamins to help prevent or correct magnesium deficiency. Unfortunately, it is not as easily absorbed as other forms of magnesium, which means it may not be ideal for anxiety.
- Magnesium L-Threonate: Magnesium L-Threonate was developed in 2010, and subsequent studies have shown improvements in cognition and memory when used as a nutritional supplement.
- Magnesium Gluconate: Magnesium gluconate is a magnesium salt that may exhibit laxative effects. It draws water into the intestines and colon, stimulating stomach movement. There is limited research on magnesium gluconate and its relationship to anxiety.
- Magnesium Malate: Magnesium malate combines magnesium and malic acid, commonly found in fruits and vegetables. Some research has shown that magnesium malate may provide pain-relieving properties, especially for those with fibromyalgia.
Magnesium Help Reduce Anxiety and there are many types of magnesium, some of which may serve different health concerns better than others. If you have questions about the best type of magnesium supplement, consider meeting with your doctor or registered dietitian.
How to take magnesium for anxiety
Magnesium intake for anxiety may look different between individuals depending on their unique health and wellness needs. The recommended dietary allowances for magnesium start at 400 milligrams and 310 milligrams for males and females ages 19 to 30, respectively. The recommended daily dose increases to 420 mg for males and 320 mg for females over 30.9 years of age.
Healthcare providers may recommend magnesium supplements for those who cannot always meet their needs through diet alone and who experience symptoms of anxiety. Magnesium supplements can usually be taken at any time of the day, with or without meals. Dosages will vary between brands, but most capsules or pills provide 100-150 mg of magnesium.
Taking magnesium supplements is generally safe for the average adult. However, it is essential to understand potential side effects and drug interactions. People with kidney disease may be more susceptible to high magnesium levels and risk of toxicity. In addition, magnesium supplements may cause digestive disorders, such as diarrhea, nausea, and abdominal pain.
Magnesium Help Reduce Anxiety and Some forms of magnesium, such as magnesium chloride and magnesium oxide, are more likely to cause unwanted side effects. If you experience discomfort, talk to your doctor and consider reducing your dose or switching supplements.
Magnesium help reduce Anxiety and Other ways to manage anxiety
Anxiety affects about 34% of the adult population in the United States. However, in addition to magnesium supplements, there are other ways to manage anxiety that include various lifestyle changes:
- Get enough sleep.
- Talk to a trusted source, such as a therapist or counselor.
- Keep a daily journal.
- Follow a balanced diet and maintain stable blood sugar levels.
- Make time for physical activity.
- Try to manage stress through yoga, meditation, or massage therapy.
Anxiety can affect many aspects of health and living. Therefore, more sustained anxiety management requires a comprehensive approach that may require multiple lifestyle modifications. Seek guidance from trained and certified professionals who can support your management efforts.
Quick review
Magnesium Help Reduce Anxiety, characterized by anxious thoughts and feelings of tension, appears to be a growing concern. It currently affects more than 30% of the adult population, manifests itself in mental and physical symptoms, and affects many aspects of health. Magnesium deficiency has been linked to anxiety, leading researchers to believe that magnesium supplements are a proactive way to manage the condition.
There are many types of magnesium to choose from, and some are needed to treat anxiety better than others. Magnesium chloride, citrate, and orotate have been shown to affect anxiety levels and symptoms. However, doctors are well-equipped to help answer many questions surrounding anxiety and the role of magnesium in treatment.
Don’t deny the importance of a comprehensive approach to managing anxiety. Anxiety is often multifactorial, which means controlling it may require more than one lifestyle change.
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