If life’s everyday challenges like work, finances, or children have you feeling more anxious than usual, the solution might be as simple as boosting your magnesium intake. If you’re experiencing anxiety in any form—whether it’s mild nervousness, constant worry, or full-blown panic attacks—know you’re not alone. Anxiety is one of the most common mental health issues in the UK, affecting over 10% of people at some point in their lives.
Common causes of anxiety include stress, medication, and illness. While treatments like anti-anxiety medication and Cognitive Behavioral Therapy (CBT) are widely recognized, many people aren’t aware there’s a connection between anxiety and magnesium deficiency.
A recent study suggests that taking a magnesium supplement daily can significantly reduce anxiety symptoms. In a trial with adults experiencing mild to moderate depression, six weeks of magnesium supplementation improved symptoms regardless of age, gender, or antidepressant use, with noticeable benefits in just two weeks. Research published in PLoS One in 2017 found similar results, with adults taking 248 mg of magnesium daily for six weeks experiencing improved depression and anxiety levels.
Despite the abundance of magnesium-rich foods like brown rice, leafy greens, beans, avocados, almonds, and dark chocolate, about 70% of us still don’t get enough, according to a study by Mineral Check. Magnesium is essential for relaxing muscles and the mind, regulating the nervous system, and reducing fatigue and mood swings. It’s also crucial for detoxifying cells and flushing out toxins.
The British Nutrition Foundation reports that one in five women aged 19 to 34 have magnesium levels below the Lower Reference Nutrient Intake (LRNI). The recommended daily amount for adults is 375 milligrams, increasing during pregnancy due to different absorption processes.
Keeley Berry, a nutrition expert at BetterYou, explains that magnesium deficiency could be a result of Western diets rich in processed foods and refined grains, often lacking in leafy greens. Additionally, the magnesium content in foods has declined by about 20% since the 1950s due to over-farming and pollution.
Magnesium deficiency might explain symptoms like poor sleep, fatigue, mood swings, and a weakened immune system. People often attribute these to lifestyle pressures like family and work, but magnesium might be the underlying issue. Poor sleep is a major contributor to anxiety, with magnesium aiding in relaxation by interacting with the neurotransmitter GABA, which promotes relaxation and sleep readiness.
Research suggests that sleep disruption and anxiety feed off each other. Studies, including those by the University of Edinburgh and the University of Cambridge, link cellular magnesium levels to effective sleep cycles. Clinical trials have shown magnesium can increase sleep time and efficiency while boosting melatonin levels, critical for regulating sleep.
A trial by BetterYou with Reading University demonstrated that using magnesium lotion improved both the duration and quality of sleep. Additionally, a trial involving elderly participants found that 500 mg of magnesium before bed for eight weeks positively impacted insomnia levels.
Beyond sleep, anxiety and exhaustion are closely linked. Magnesium helps calm the nervous system, which is hyperactive when you’re anxious. It’s crucial for energy production in the body, playing a role in the creation of ATP, the body’s primary energy source. Low energy and fatigue have been associated with low magnesium levels.
Mood and anxiety are also connected, with levels of neurotransmitters like serotonin and melatonin being regulated by magnesium. Low magnesium can lead to low mood and irritability. Persistent anxiety can weaken the immune system by releasing stress hormones, while magnesium helps keep immune defenses strong by aiding antibody formation against pathogens.
Raising your magnesium levels has never been easier, with transdermal options like lotions offering an effective alternative to oral supplements. When applied to the skin, magnesium is absorbed directly into the tissues, bypassing the digestive system.
Transdermal magnesium options, including magnesium lotions, sprays, and gels, can increase magnesium absorption more rapidly than oral supplementation. Products like BetterYou’s Magnesium Oil Sleep Spray offer a convenient method to boost levels, with benefits for those experiencing stress and anxiety.
Overall, increasing your magnesium intake, whether through diet or supplements, could be a simple, effective way to reduce anxiety and improve your overall well-being.