Feeling more anxious than usual? It could be due to things like work, money, or kids. But interestingly, simply boosting your magnesium intake might help ease your anxiety.
Anxiety can range from mild nervousness to full-blown panic attacks, and you’re definitely not alone if you’re experiencing it. In the UK, it’s one of the most common mental health issues, affecting over 10% of people at some point, according to Anxiety UK. While stress, medication, and illness are common causes of anxiety, many people don’t realize there’s a link between anxiety and magnesium deficiency.
A recent study showed that taking magnesium daily can significantly reduce anxiety symptoms. This study involved adults with mild to moderate depression, noting improvements in symptoms regardless of age, gender, or antidepressant use, often within just two weeks of starting magnesium supplementation. Another study in 2017 found that adults taking 248 mg of magnesium daily for six weeks experienced 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, about 70% of us have low magnesium levels. This is partly due to processed foods and refined grains in Western diets, as well as declining magnesium levels in common foods over the years, likely from over-farming and increased pollution.
Magnesium is a natural relaxant for both muscles and the mind, playing a vital role in more than 300 enzymatic reactions in the body. It helps relax muscles for better sleep, regulates the nervous system, reduces tiredness, and helps with mood swings. One in five women aged 19 to 34 have magnesium intakes below the recommended levels.
You might wonder how much you need to eat to get enough magnesium. Keeley Berry, a nutritional expert, points out that western diets low in leafy greens contribute to deficiency. Plus, poor sleep, exhaustion, low mood, and a weak immune system are all signs of magnesium deficiency, which can also make your anxiety worse.
Magnesium helps with sleep, crucial for reducing anxiety. It interacts with GABA, a neurotransmitter that promotes relaxation and sleep, helping the brain switch off at night. Sleep deprivation and anxiety can create a vicious cycle; lack of sleep triggers anxiety and vice versa. Ensuring proper magnesium levels helps regulate the sleep cycle, increasing sleep time and efficiency.
A trial by Reading University found that using a magnesium lotion improved sleep quality. Ninety-two percent of participants noticed improvements, with 70% reporting overall better sleep. Another study showed that taking magnesium before bed for eight weeks positively impacted insomnia levels.
Constant fatigue can also signal magnesium deficiency, as magnesium is vital for producing energy in the body. It calms the nervous system and helps muscles relax. When you’re anxious, the sympathetic nervous system goes into overdrive, raising heart rate and blood pressure and leading to exhaustion.
Magnesium supports neurotransmitter functions involving serotonin and melatonin, crucial for mood regulation. Low serotonin can lead to anxiety and depression. Magnesium also supports the immune system, producing antibodies to keep us healthy.
Taking magnesium supplements is easy, but oral supplements can sometimes cause stomach issues. Transdermal magnesium, absorbed through the skin, offers an effective alternative. It’s rapidly absorbed, bypassing the digestive system.
Products like BetterYou’s magnesium flakes, gels, lotions, and sprays help increase magnesium levels. For instance, the Magnesium Oil Spray delivers 200mg of magnesium to your skin in just ten sprays. Use it daily for best results, especially if you’re stressed or anxious.
By simply increasing your magnesium intake, you can help combat anxiety and improve your overall mental and physical health.
