Many things in life can increase your anxiety, whether it’s work stress, financial worries, or parenting challenges. However, improving anxiety could be as straightforward as boosting your magnesium intake.
Feeling anxious can range from mild nervousness to panic attacks, and it’s not a pleasant experience. You’re not alone though—anxiety is a widespread mental health issue in the UK, with over 10% of people experiencing serious anxiety at some point, as reported by Anxiety UK.
Several factors contribute to anxiety, such as stress, medications, and illnesses. While many are aware of treatments like anti-anxiety medication and Cognitive Behavioural Therapy (CBT), which are accessible through the NHS, fewer people know about the link between anxiety and magnesium deficiency.
A study has shown that daily magnesium supplements can significantly reduce anxiety symptoms, suggesting a possible connection between the two. This trial, focused on adults with mild to moderate depression, found that a six-week course of magnesium improved symptoms across demographic groups, regardless of age, gender, or existing antidepressant use. Most participants noticed improvements within two weeks.
Further research in 2017, as published in PLoS One, reported that adults taking 248 mg of magnesium daily for six weeks saw notable decreases in anxiety and depression levels. Surprisingly, even though magnesium is present in foods like brown rice, leafy greens, beans, avocados, almonds, and dark chocolate, 70% of people still have low levels, according to a study that analyzed hair samples from 8,000 participants.
Magnesium acts as a natural relaxant for both muscles and the mind, playing an essential role in more than 300 bodily reactions daily. It helps muscles relax for better sleep, regulates the nervous system, and reduces fatigue and mood swings. It’s also effective in detoxifying the body.
In the UK, many young women have magnesium intakes below the recommended levels. Adults should have 375 mg of magnesium daily, with increased needs during pregnancy due to changes in nutrient absorption.
Keeley Berry, a nutritional expert from BetterYou, suggests that Western diets, heavy in processed foods and refined grains with minimal vegetables, might contribute to magnesium deficiency. The amount of magnesium in common foods has decreased over the years, possibly due to over-farming and pollution.
Symptoms of magnesium deficiency include poor sleep, exhaustion, low mood, and a weakened immune system. Often, lifestyle factors are blamed for these issues, but they might actually be due to low magnesium levels. Let’s explore how these symptoms might be worsening your anxiety.
Getting enough rest is crucial, and magnesium helps by making sure GABA receptors in your brain work efficiently. GABA is responsible for reducing anxiety and preparing the body for sleep. Without enough magnesium, you might struggle with insomnia and the resulting anxiety.
Research shows a link between cell magnesium levels and the body’s ability to maintain its sleep cycle. Proper magnesium levels mean better sleep efficiency and natural melatonin production. Trials have demonstrated that magnesium can improve sleep duration and quality. For example, using a magnesium lotion resulted in better sleep for 92% of users in one study.
Another study involved elderly subjects who took 500 mg of magnesium before bed and saw improvements in insomnia, proving that magnesium may help reduce anxiety by promoting restful sleep.
Feeling tired occasionally is normal, but chronic exhaustion, mood changes, and lack of concentration can indicate more than just physical tiredness. Magnesium plays a vital role in energy production by binding with ATP, the primary energy source in our cells.
Mental exhaustion often accompanies anxiety, which can drive the nervous system into overdrive, raising heart rate and blood pressure and causing inflammation. Low energy and fatigue are linked to low magnesium levels because magnesium is needed to produce energy within the body.
Magnesium also boosts mood by regulating neurotransmitters like serotonin and melatonin. Without enough magnesium, you may feel irritable or down. Anxiety can trigger stress hormones, weakening the immune system over time, but magnesium helps maintain immunity by aiding in antibody formation.
There are various ways to increase magnesium intake. While the recommended daily amount is 375 mg, higher levels are generally safe. However, oral supplements might cause stomach upset, especially if you suffer from conditions like IBS, which can affect absorption.
Transdermal magnesium, absorbed through the skin, is an effective alternative. Applying magnesium oil, lotion, or gel can quickly replenish your magnesium levels, bypassing digestion. A study with Cardiff University found that magnesium oil spray could boost magnesium levels up to five times faster than oral supplements.
BetterYou offers a range of magnesium products, including magnesium flakes, gel, lotion, body butter, and an oil spray. These options make it easy to increase your magnesium intake to help manage anxiety and improve overall well-being.