If you’re feeling more anxious than usual, it might be due to work, money, kids, or other factors. However, reducing anxiety could be as simple as increasing your magnesium intake.
Anxiety, whether mild or severe, is quite common. According to Anxiety UK, over one in ten people in the UK experience disabling anxiety at some point in their lives. Common triggers include stress, medication, and illness. While treatments like anti-anxiety medication and Cognitive Behavioural Therapy (CBT) are well-known, not many people are aware of the link between magnesium deficiency and anxiety.
A recent study found that daily magnesium supplements can significantly reduce anxiety symptoms. This was evident in a trial involving adults with mild to moderate depression. After six weeks of magnesium supplementation, participants showed improvements in their symptoms, regardless of age, gender, or antidepressant use. Notably, many experienced relief within just two weeks.
In 2017, a study published in PLoS One revealed that adults taking 248 mg of magnesium daily for six weeks saw significant improvements in their anxiety and depression levels. Despite magnesium being present in foods like brown rice, leafy green vegetables, beans, avocados, almonds, and dark chocolate, about 70% of people still have low levels of this essential mineral.
Magnesium is crucial for various bodily functions, including muscle relaxation, nervous system regulation, and reducing tiredness and mood swings. It is also important for detoxifying the body and flushing out toxins.
In the UK, one in five women aged 19 to 34 have magnesium intakes below the recommended level. Adults should aim for 375 mg of magnesium daily, with higher requirements during pregnancy due to increased nutrient absorption needs.
Dietary changes and over-farming practices have reduced magnesium levels in common foods. Symptoms of magnesium deficiency include poor sleep, exhaustion, mood swings, and a weakened immune system—all of which can exacerbate anxiety.
Poor sleep is a significant contributor to anxiety. Magnesium helps the body relax and prepare for sleep by interacting with a neurotransmitter called GABA, which reduces anxiety and promotes relaxation. Research has shown that adequate magnesium levels support better sleep patterns, which in turn can reduce anxiety.
Exhaustion, both physical and mental, can also heighten anxiety. Magnesium helps calm the nervous system and relax muscles, which is particularly beneficial after stress or exercise. Low magnesium levels are linked to low energy and fatigue because magnesium is essential for energy production in the body.
Anxiety and low mood often occur together, influenced by changes in neurotransmitter function. Magnesium regulates positive neurotransmitters like serotonin, which boost mood. A deficiency in magnesium can lead to feelings of irritability and depression.
Anxiety can weaken the immune system by keeping the body in a constant state of alert. Magnesium supports the immune system by aiding the formation of antibodies that fight off infections.
Increasing magnesium intake is easy with various supplementation options. While oral supplements can sometimes cause stomach issues, transdermal (through the skin) methods are effective and avoid digestive problems. Magnesium lotions, sprays, and gels can quickly elevate magnesium levels and reduce anxiety and stress.
In conclusion, boosting your magnesium intake can improve sleep, energy levels, mood, and immune function, all of which can help reduce anxiety.