What does the research say about taking magnesium for anxiety? Anxiety is a common condition that affects millions of people worldwide. It can cause physical, emotional, and behavioural symptoms that can impact daily life. While there are several treatments available, some people opt for natural remedies such as magnesium to manage their symptoms. In this blog, we will explore 5 reasons why taking magnesium for anxiety could be beneficial, ways you can take magnesium, the potential side effects and what to look for when choosing a magnesium supplement.
What is Anxiety?
Anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate levels of anxiety, it might become a disorder. Anxiety disorders form a category of mental illnesses and the symptoms can include feelings of nervousness, fear, and worry.
If you want to find out if you may be experiencing anxiety, take our quick test here.
5 Reasons You Should Take Magnesium for Anxiety:
- Magnesium plays a role in regulating neurotransmitters – neurotransmitters such as serotonin and GABA play a role in regulating mood and anxiety levels. Magnesium is involved in the production and regulation of these neurotransmitters. (Reference)
- Magnesium can reduce symptoms of anxiety and depression – several studies have shown that magnesium supplementation can reduce symptoms of anxiety and depression. (Reference)
- Magnesium can improve sleep quality – anxiety and sleep disorders often go hand in hand. Magnesium has been shown to improve sleep quality, which can in turn reduce anxiety levels. (Reference)
- Magnesium can reduce stress and cortisol levels – cortisol is a hormone released in response to stress. High levels of cortisol have been linked to increased anxiety and depression. Magnesium has been shown to reduce cortisol levels and improve stress management. (Reference)
- Magnesium is a natural remedy – unlike prescription medications for anxiety, magnesium is a natural remedy with few side effects. This makes it a safe and effective option for those who prefer natural treatments. (Reference)
How to Take Magnesium for Anxiety:
Two of the most straightforward ways to get more magnesium is by either eating magnesium-rich foods or taking supplements.
Foods high in Magnesium:
- Spinach – Spinach is a leafy green vegetable that is high in magnesium and other nutrients, making it a great choice for those looking to increase their magnesium intake.
- Chard – Chard is a type of leafy green vegetable that is also high in magnesium and other essential nutrients.
- Almonds – Almonds are a popular nut that is high in magnesium, as well as healthy fats, fibre, and protein.
- Cashews – Cashews are another type of nut that is high in magnesium, as well as other nutrients such as iron and zinc.
- Pumpkin Seeds – Pumpkin seeds are a great snack that is high in magnesium, as well as other essential minerals such as iron and zinc.
- Black Beans – Black beans are a type of legume that is high in magnesium, as well as other nutrients such as fibre and protein.
- Avocado – Avocados are a popular fruit that is high in magnesium, as well as healthy monounsaturated fats and potassium.
- Yogurt – Natural yogurt is high in magnesium, as well as probiotics and other essential nutrients.
- Salmon – Salmon is a type of fatty fish that is high in magnesium, as well as omega-3 fatty acids and vitamin D.
- Dark Chocolate – Dark chocolate is a sweet treat that is high in magnesium, as well as antioxidants and flavonoids.
These foods are just a few of the many options for increasing your magnesium intake through your diet. Keep in mind that magnesium is found in many different types of foods, so including a variety of these foods in your diet can help you meet your daily need. It is important to note that cooking and processing can reduce the magnesium content of these foods.
What to Look for When Buying a Magnesium Supplement:
In addition to food sources, there are also several types of magnesium supplements available. When choosing a magnesium supplement, it is important to look for one that is easily absorbed by the body. Magnesium citrate and magnesium glycinate are two forms of magnesium that are well absorbed. It is also important to choose a supplement that is free of additives and fillers.
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Stronglife Anxiety Support Oral Drops offer 250mg of magnesium citrate per daily dosage. As well as 7 other scientifically backed natural ingredients proven to help reduce anxiety. The convenience of the oral drops means that you can simply use the pipette to dispense the liquid under your tongue and hold for a couple of minutes until it’s full absorbed.
It is important to keep in mind that magnesium supplements can interact with certain medications, so it is always best to consult with a healthcare professional before starting any new supplement regimen. Additionally, taking too much magnesium can lead to unpleasant side effects such as diarrhea and abdominal cramping, so it is important to follow the recommended daily dose.
Recommended UK Dosage for Magnesium Intake:
The recommended daily allowance RDA) of magnesium for adults in the UK is:
300 mg a day for men (19 to 64 years)
270 a day for women (19 to 64 years).
However, when taking magnesium for anxiety, it is recommended to consult with a doctor for the appropriate dose, as higher doses may be necessary.
What happens If I take too much magnesium?
Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.
There’s not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
In conclusion, taking magnesium for anxiety can be a safe and effective option for those who prefer natural remedies. With its ability to regulate neurotransmitters, reduce symptoms of anxiety and depression, improve sleep quality, reduce stress and cortisol levels, and being a natural remedy, magnesium is worth considering for those looking to manage their anxiety. As with any supplement, it is important to speak with a doctor before starting magnesium supplementation, especially if you are pregnant or have any pre-existing health conditions.