In the fast-paced world we live in today, finding natural remedies for stress and anxiety is often top-of-the-list. One of the most effective, yet often overlooked, minerals is magnesium.
This essential nutrient plays a crucial role in various bodily functions and can significantly impact mental health. In this blog, we’ll explore the benefits of magnesium, particularly its calming effects on the nervous system, the different types of magnesium and their specific benefits, and why supplementation might be necessary even alongside a healthy nutritious diet.
Benefits of Magnesium
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body. It supports muscle and nerve function, regulates blood pressure, and is crucial for bone health. However, one of the most notable benefits of magnesium is its effect on the nervous system and its ability to promote relaxation and reduce stress.1-3
How Magnesium Reduces Stress
Magnesium plays a critical role in the body’s stress response system. It helps regulate the production of cortisol, the primary stress hormone, and supports adrenal gland function. Adequate magnesium levels can lead to a balanced stress response, making it easier to manage stress and anxiety.4
Relaxing Effects of Magnesium
Magnesium helps to regulate neurotransmitters, which send signals throughout the nervous system and brain. One mechanism is magnesium increases the availability of gamma-aminobutyric acid (GABA), a neurotransmitter known for its calming effects on the nervous system, helping to reduce the brain's excitability and anxiety and leading to a more relaxed state.5
Can Magnesium Help with Sleep?
One of the most common questions is, "Can magnesium help with sleep?" The answer is yes. Magnesium plays a key role in regulating sleep. Magnesium levels influence the hormone melatonin, which guides sleep-wake cycles in your body, assisting in sleep difficulties and improving sleep quality.6
The glycinate form of magnesium is particularly known for its benefits in improving sleep and is often recommended for this purpose.
Best Types of Magnesium and their Benefits
Different forms of magnesium serve various purposes, each with unique benefits to the body. When it comes to managing stress and mild anxiety, some types of magnesium stand out:7-11
Magnesium glycinate
Magnesium glycinate is known for its high absorption and bioavailability. This type is often recommended for its calming effects and ability to promote relaxation. It’s less likely to cause digestive issues compared to other forms of magnesium and is considered one of the best options for improving sleep and reducing anxiety.
Magnesium citrate
Magnesium citrate is another highly absorbable form of magnesium. It’s often used to support digestive health and can help alleviate constipation. Its moderate absorption rate makes it a good option for those looking to increase their magnesium levels to reduce stress and improve overall mood.
Magnesium orotate
Magnesium orotate may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue.
Are Magnesium Supplements Safe? And How Much Magnesium Should I Take?
Magnesium supplements are generally safe when taken within the recommended daily limits. It’s important to consult with a healthcare provider to determine the appropriate dosage for your needs.
The recommended dietary allowance (RDA) for magnesium varies by age and gender but, generally, adult men and women need about 350 mg per day.12
The best time to take magnesium depends on the reason for taking it. If taking magnesium for sleep, take it at night half an hour before bed. Otherwise, magnesium can be taken any time, with or without food.
Foods High in Magnesium
To ensure you’re getting enough magnesium, it’s important to include magnesium-rich foods in your diet. Good sources of magnesium can be found in:12
- Leafy greens: spinach, kale, Swiss chard
- Nuts and seeds: almonds, pumpkin seeds, chia seeds
- Wholegrains: brown rice, quinoa, oats
- Legumes: black beans, chickpeas, lentils
- Fish: mackerel, salmon, halibut
- Fruits: avocados, bananas
- Dark chocolate
Benefits of Supplementation
While a balanced diet is crucial, magnesium supplementation can be beneficial for those who struggle to get enough from food alone. Even with a healthy diet, nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for magnesium, a deficiency problem contributing to various health conditions.13
Here’s why supplementation might be necessary:
Modern Diets and Soil Depletion
Today’s diets often lack magnesium-rich foods due to the prevalence of processed foods. Additionally, modern agricultural practices have led to soil depletion, reducing the magnesium content in fruits and vegetables.
Increased Stress Levels
High stress levels can deplete magnesium levels in the body. Supplementing with magnesium can help replenish these levels, supporting the body’s ability to handle stress more effectively.
Specific Health Conditions
Certain health conditions, like gastrointestinal disorders, can impair magnesium absorption, making supplementation necessary to meet daily needs.
Conclusion
Magnesium is a powerful mineral that offers numerous health benefits, particularly in managing stress and anxiety. Whether through diet or supplementation, ensuring adequate magnesium intake can support overall wellbeing, improve sleep quality and enhance your ability to handle stress. By understanding the different types of magnesium and their specific benefits, you can choose the best option for your needs and enjoy the calming effects this essential nutrient has to offer.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s right for you.
Ready to see the benefits for yourself?
Magnesium is a key ingredient in a few of the Micronutrient products:
Interested in learning more? For more information on the science behind magnesium, sign-up to our monthly e-newsletter, or read more great articles from Micronutrition.
Author: Stephanie Berglin, Nutritionist and Herbalist
References:
- Pickering G, et al. Magnesium status and stress: The vicious circle concept revisited. Nutrients 2020;12(12):3672.
- Al Alawi AM, et al. Magnesium and human health: Perspectives and research directions. Int J Endocrinol 2018;2018:9041694.
- Boomsma D. The magic of magnesium. Int J Pharm Compd 2008;12(4):306-309.
- Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the central nervous system [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Boyle NB, et al. The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients 2017;9(5):429.
- Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci 2012;17(12):1161-1169.
- Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 4th ed. Sydney: Churchill Livingstone Elsevier, 2015.
- Sherrell Z. Types of magnesium: Benefits, side effects, and differences. Medical News Today 2023, https://www.medicalnewstoday.com/articles/types-of-magnesium
- Higuera V. The uses and benefits of magnesium glycinate. Medical News Today 2023, https://www.medicalnewstoday.com/articles/315372
- Blancquaert L, Vervaet C, Derave W. Predicting and testing bioavailability of magnesium supplements. Nutrients 2019;11(7):1663.
- Ates M, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res 2019;192(2):244-251.
- Office of Dietary Supplements. Magnesium. National Institutes of Health (NIH) 2022, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Schwalfenberg GK, Genuis SJ. the importance of magnesium in clinical healthcare. Scientifica (Cairo) 2017;2017:4179326.