Feeling more anxious than usual could be due to various reasons like work, money, or kids. However, reducing your anxiety might be as simple as increasing your magnesium intake.
Anxiety, which can range from a mild nervous feeling to full-blown panic attacks, is one of the most common mental health issues in the UK, affecting more than one in ten people at some point in their lives. Causes of anxiety include stress, medication, and illness, and while treatments like medication and Cognitive Behavioural Therapy (CBT) are well-known, many people are unaware of the connection between anxiety and magnesium deficiency.
A recent study found that daily magnesium supplements can significantly reduce symptoms of anxiety. This trial included adults with mild to moderate depression, and after six weeks, improvements were seen in symptoms of both depression and anxiety regardless of age, gender, or antidepressant use. Many participants noticed improvements within just two weeks.
Despite magnesium being present in foods like brown rice, leafy greens, beans, avocados, almonds, and dark chocolate, about 70% of people have low levels of this essential mineral. Magnesium, a natural relaxant for both muscles and the mind, is crucial for over 300 daily enzymatic reactions in the body, including relaxation, sleep, nervous system regulation, and reducing tiredness and mood swings. It also plays a role in detoxifying our cells.
Magnesium deficiency is common, with one in five women aged 19 to 34 having intake levels below the Lower Reference Nutrient Intake (LRNI). The recommended daily allowance of magnesium is 375 milligrams for adults, and requirements increase during pregnancy.
One reason for low magnesium levels is the Western diet, which relies heavily on processed foods and refined grains and typically lacks leafy green vegetables. Additionally, the magnesium content in common foods has declined by 20% since the 1950s due to factors like over-farming and pollution.
Symptoms of magnesium deficiency include poor sleep, exhaustion, low mood, and a weakened immune system—symptoms we often attribute to lifestyle factors. Poor sleep, for instance, exacerbates anxiety. Magnesium aids sleep by interacting with the neurotransmitter GABA, which promotes relaxation and sleep. It helps calm the nervous system, ensuring GABA receptors function efficiently. Research has shown that proper magnesium levels can improve sleep efficiency and duration, aiding natural melatonin production.
A trial at Reading University found that magnesium lotion improved sleep quality for 92% of participants who struggled with sleep. Similarly, a study on elderly subjects taking 500 mg of magnesium before bed for eight weeks showed significant improvements in insomnia.
Magnesium is also crucial for reducing mental and physical exhaustion. Anxiety can cause exhaustion by driving the sympathetic nervous system into overdrive and releasing toxins that cause inflammation. Low energy and fatigue have been linked to low magnesium levels because magnesium is needed to produce ATP, our cells’ main energy source.
Mood improvements are another benefit of proper magnesium levels. Anxiety and low mood can occur together and are influenced by neurotransmitter function. Magnesium regulates positive neurotransmitters like serotonin and melatonin, boosting mood and reducing irritability.
Anxiety activates the fight-or-flight response, weakening the immune system over time. Magnesium supports immune function as it is essential for antibody formation to fight off pathogens.
There are various ways to supplement with magnesium. While the daily recommended intake is 375 mg, higher levels are often safe and beneficial. If oral supplements cause stomach issues or if you have conditions like IBS, transdermal magnesium (absorbed through the skin) is a great alternative. Magnesium lotions, sprays, and baths can effectively increase magnesium levels, improving sleep, reducing anxiety, and enhancing overall well-being.
BetterYou offers a range of transdermal magnesium products, including magnesium flakes, gel, body lotion, and sprays. These products provide convenient and effective ways to boost your magnesium levels and potentially reduce anxiety.
