Magnesium is a mineral found in our bodies, and responsible for maintaining bones, nerves, and muscles.
- Magnesium was found to be beneficial in reducing symptoms of generalized anxiety disorder.
- It is one of the most abundant minerals in our body that plays a vital role in many bodily functions.
- More than 300 biochemical reactions in our body are facilitated by magnesium, acting as a cofactor.
- Magnesium helps maintain quality sleep and healthy bones and muscles..
- It also has laxative properties and regulates blood pressure.
- Insufficient magnesium levels result in weaker bones, high blood pressure, and type 2 diabetes.
- Headaches, loss of appetite, and fatigue are also symptoms associated with magnesium deficiency.
- Magnesium is also found to be helpful in migraine and cardiovascular health.
- It is also helpful in managing stress and signs of depression.
- As per RDA, an adult male requires around 420 gm and a female requires around 320 gm of magnesium every day.
- Almonds, spinach, and soy milk are good sources of magnesium.
- One can think of taking magnesium supplementation, if nature is not enough to fulfill the requirement.
Magnesium and Anxiety
To manage anxiety, it works in different ways:
- It is proven to control daily stress and depression which could be a potential cause of triggering anxiety.
- It maintains blood pressure which can be raised in case of anxiety.
- It has properties or actions that help in reducing anxiety.
Studies also show its positive role in managing anxiety and depression.
Stress, depression, and anxiety share a deep relationship. Both stress and depression activate anxiety in our bodies, so regulating these two factors also indirectly manages anxiety.
Therefore, maintaining our body with the required magnesium helps in managing anxiety, stress, and depression.
The daily magnesium requirement can be fulfilled through dietary intake and through supplementation.
For mild anxiety issues, its supplements provide benefits similar to anxiety medications with the least side effects.
How Does Magnesium Work for Anxiety?
It works in multiple ways to control anxiety:
- Magnesium regulates the hyperactivity of the hypothalamic pituitary adrenal axis (HPAA), a responsive system of our body towards stress including anxiety. HPAA activates behavioral responses to stress and anxiety symptoms. Magnesium reduces its response to stress and anxiety.
- It also regulates the Glutamate in our brain, which is a neurotransmitter that is coupled with N-methyl-D-aspartate (NMDA) receptors and increases the symptoms of anxiety and panic attacks. Magnesium reduces excited glutamate by binding to the NMDA receptor, hence reducing the effects of anxiety and panic attacks.
- It also increases the GABA neurotransmitter, which further inhibits glutamate release. It balances glutamate and GABA neurotransmitters in the brain for better management of stress and anxiety.
- Moreover, GABA also uplifts the mood and induces sleep to counter the effects of anxiety symptoms.
- Magnesium also reduces cortisol levels in our body, secreted during response to stress and anxiety symptoms. Cortisol, also known as the stress hormone, increases blood pressure and induces other symptoms of anxiety. Magnesium controls the secretion of cortisol to reduce the symptoms of anxiety.
Food Sources of Magnesium
| Food | Daily Value (DV) |
| Avocados | 15% |
| Dark Chocolate | 15% |
| Almonds | 19% |
| Pumpkin Seeds | 35% |
| Chia Seeds | 26% |
| Spinach | 20% |
| Cashew | 20% |
| Peanuts | 15% |
| Soymilk | 15% |
| Black Beans | 15% |
| Potato | 10% |
| Banana | 8% |
| Brown Rice | 10% |
Magnesium Supplementation
Magnesium supplements come in many forms. These include:
- Magnesium Lactate
- Magnesium Malate
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Chloride
- Magnesium Sulfate
- Magnesium Oxide
- Magnesium Taurate
Best Magnesium for Anxiety
Magnesium Glycinate is the best form for treating anxiety. This combination of magnesium glycinate reduces anxiety and induces relaxation and good sleep.
This form of magnesium is easily absorbed and gives a calming effect on the mind, which helps in improved sleep quality and overall relaxation.
Best Time to Take Magnesium for Anxiety
Morning is the best time to take magnesium for anxiety. Taking it in the morning ensures an anxiety-free day and provides strength and energy.
If he is struggling with sleeping issues, then he can take magnesium glycinate in the night before sleeping for a deep and relaxed sleep.
Conclusion
Magnesium is an abundant mineral in our body involved in more than 300 biochemical reactions. It is also beneficial in reducing anxiety and stress.
It regulates the neurotransmitters in our brain to provide a calming effect that fights anxiety and its symptoms.