There are plenty of reasons, like work, finances, and children, that might make you feel more anxious than usual. Surprisingly, one simple way to combat anxiety could be by boosting your magnesium intake.
Anxiety can range from mild unease to full-blown panic attacks, and it’s a common issue. In the UK, more than one in ten people experience severe anxiety at some point, according to Anxiety UK. Stress, medication, and illness are common triggers. While most know about treatments like anti-anxiety meds and Cognitive Behavioural Therapy (CBT), few are aware of the link between anxiety and magnesium deficiency.
Recent research suggests that taking magnesium supplements daily can significantly reduce anxiety symptoms, hinting at a connection. A study focused on adults with mild to moderate depression found that six weeks of magnesium supplements improved their symptoms, regardless of age, gender, or whether they were on antidepressants. Many felt better within just two weeks.
In 2017, a study in the journal PLoS One discovered that adults taking 248 mg of magnesium daily for six weeks showed significant improvements in depression and anxiety levels. Despite magnesium being present in foods like brown rice, leafy greens, beans, avocados, almonds, and even dark chocolate, around 70% of people still have low magnesium levels. This was noted by Mineral Check, which tested 8,000 people’s hair samples.
Magnesium is vital for muscle and mental relaxation, playing a crucial role in more than 300 bodily functions, including regulating the nervous system, promoting restful sleep, and maintaining a stable mood. It’s also important for detoxifying the body. Despite its importance, many women aged 19 to 34 don’t get enough magnesium, says the British Nutrition Foundation. While adults need 375 mg of magnesium daily, the requirement increases during pregnancy.
Nutritional expert Keeley Berry from BetterYou emphasizes that magnesium deficiency might stem from Western diets heavy on processed foods and low on leafy green consumption. Over-farming and pollution have further decreased magnesium content in common foods by 20% since the 1950s.
Symptoms like poor sleep, fatigue, low mood, and a weak immune system often signal magnesium deficiency. However, these symptoms are frequently attributed to tough schedules and stress. Magnesium could be the underlying reason behind anxiety and related symptoms.
Sleep deprivation can exacerbate anxiety and vice versa. Magnesium assists the body in winding down and preparing for sleep by working with a neurotransmitter called GABA (gamma-aminobutyric acid). It helps reduce those late-night racing thoughts and supports the GABA receptors essential for a good night’s rest. Lack of sleep and anxiety tend to form a vicious cycle.
Research from Edinburgh and Cambridge universities established a link between magnesium levels and the body’s sleep cycle. Trials demonstrated that magnesium can enhance sleep quality and duration, and boost natural melatonin levels.
Trials at Reading University, involving BetterYou’s Magnesium Sleep Lotion, showed that applying magnesium lotion improved sleep quality for 92% of participants who initially struggled with sleep. Further support for magnesium’s sleep benefits came from a double-blind trial where participants took 500 mg of magnesium. Improved sleep also led to reduced anxiety levels.
Feeling tired is normal, but persistent fatigue might suggest mental exhaustion too. If you’re tired and low on energy despite resting, take note of mood changes, memory issues, and concentration struggles, as they can all be signs of exhaustion. Anxiety often coexists with exhaustion.
Magnesium can help calm an overactive nervous system and relieve muscle tension from stress or exercise. It supports energy production by aiding in the creation of ATP (adenosine triphosphate), the body’s primary energy source.
Anxiety and mood swings, influenced by low serotonin and other brain chemicals, can be alleviated with proper magnesium levels. This mineral also bolsters the immune system, which can be compromised by persistent anxiety.
Boosting your magnesium levels has become easier with various forms of supplementation. Berry suggests ensuring 375 mg of daily magnesium intake. While high doses are safe, they can cause digestive issues in some people. Transdermal magnesium, applied directly on skin, offers an effective alternative to oral supplements and bypasses digestion.
Trials showed that BetterYou’s Magnesium Oil Sleep Spray offers a good alternative to tablets. Studies also found that skin-applied magnesium increased cellular levels faster than traditional methods. You can also absorb magnesium through baths and lotions.
BetterYou provides several magnesium products to suit different preferences, such as magnesium flakes, gels, and sprays. For those seeking convenience, the Magnesium Oil Spray delivers 200 mg of magnesium with just ten sprays.
In summary, addressing potential magnesium deficiency could be a key to reducing anxiety and improving overall well-being.
