Feeling more anxious than usual? It might be due to work, money, kids, or a host of other reasons. But here’s some good news: reducing anxiety might be as simple as upping your magnesium intake.
Anxiety is one of the most common mental health problems in the UK, affecting more than one in ten people at some point in their lives. While stress, medication, and illness are known triggers, many people aren’t aware of the connection between anxiety and magnesium deficiency.
Recent studies have found that taking daily magnesium supplements can significantly reduce anxiety symptoms. In one trial, adults with mild to moderate depression symptoms saw improvements after six weeks of taking magnesium. Another study showed that a daily dose of 248 mg of magnesium for six weeks improved depression and anxiety levels in adults.
Despite magnesium being present in everyday foods like brown rice, leafy greens, beans, avocados, almonds, and even dark chocolate, about 70% of people have low magnesium levels. Magnesium is crucial for over 300 enzymatic reactions in the body, including muscle relaxation, nervous system regulation, and toxin elimination.
Magnesium deficiency is common, with one in five women aged 19 to 34 not getting enough, according to the British Nutrition Foundation. The recommended daily amount is 375 mg for adults, with higher needs during pregnancy.
Magnesium deficiency is often due to Western diets that include processed foods and refined grains. Over-farming and increased pollution have also reduced magnesium levels in common foods by 20% since the 1950s.
Poor sleep, exhaustion, and mood swings are symptoms of magnesium deficiency. Magnesium helps with restful sleep by interacting with a neurotransmitter called GABA, which reduces anxiety and promotes relaxation. Research shows that having the right magnesium levels can improve sleep quality and duration.
Clinical trials have shown that magnesium can increase sleep time, efficiency, and natural melatonin levels. For instance, a study conducted at Reading University found that using a magnesium lotion improved sleep quality in 92% of participants.
A double-blind trial found that elderly subjects taking 500 mg of magnesium daily for eight weeks had better sleep and less insomnia. Getting enough magnesium can help you sleep better, reducing anxiety in the process.
Magnesium also helps combat exhaustion, which can trigger anxiety. Psychological causes of exhaustion, like anxiety, can lead to feeling tired and irritable. Magnesium calms the nervous system and supports muscle relaxation, essential for producing energy.
Low magnesium levels are linked to low energy because magnesium is needed for the body to create ATP, the main energy source in our cells. Poor sleep and exhaustion can lead to mood changes, but magnesium can help improve your mood by regulating neurotransmitters like serotonin and melatonin.
Anxiety can weaken the immune system by releasing stress hormones. Magnesium supports the immune system by aiding in the formation of antibodies, making you more resistant to illness.
Supplementing with magnesium is easy. While the recommended daily intake is 375 mg, higher levels are safe. However, oral supplements can cause stomach problems, especially for those with conditions like IBS.
Applying magnesium directly to the skin is an effective alternative, as it bypasses digestion. Studies show that transdermal magnesium, applied through lotions or sprays, can boost magnesium levels more quickly than oral supplements.
BetterYou offers a range of transdermal magnesium products, including flakes, gels, lotions, and sprays. These products provide various ways to increase your magnesium levels easily, whether through a bath, lotion, or spray.
In summary, increasing your magnesium intake can help reduce anxiety, improve sleep, boost energy, and support your immune system. So, consider adding more magnesium to your diet or trying one of the transdermal products available.
