Why we use magnesium for mild anxiety
Why we use Magnesium for mild anxiety - Life Botanics
Magnesium is one of the most important and abundant minerals we use. An adult body usually holds 25g of magnesium, with 50-60% of it used in bone health and the rest in soft tissue cells. Magnesium is often referred to as nature's chill pill due to its role in a healthy brain function by regulating stress hormones and neurotransmitters.
We get our magnesium intake from food sources, but studies show 1 in 3 Australians don't get enough magnesium daily. A magnesium deficiency induces mild anxiety and can affect the body's processes. Maintaining healthy magnesium levels not only has a calming effect, but there are also many health benefits for the body and immune system as a whole.
So, if you are experiencing mild anxiety symptoms, high blood pressure, stress or mental health concerns, you may want to increase your magnesium intake through food sources of dietary supplements. But first, let's look at the role magnesium plays in the body and how it affects mild anxiety.
How can magnesium help reduce mild anxiety symptoms?
Magnesium provides many health benefits for the body as it is an essential mineral used in bone cells, soft tissue, metabolism, nervous system and brain functions. It is used in herbal supplements for treating mild anxiety due to its relaxing effect and role in brain health.
Healthy Brain Function
In the brain, our neurotransmitters send signals to other parts of the body and the N-methyl-D-aspartate (NMDA) receptors control the nerve cells and assist in brain development and learning and memory. Magnesium will aid this process by regulating the NMDA receptors and nerve cells, so they do not become over-stimulated.
When we do not get enough magnesium, the NMDA receptors are not protected and the nerve cells can be overworked, leading to mild anxiety, nerve cell damage and may give rise to brain damage.
mild anxiety symptoms include difficulties controlling your worries, fears and thoughts, being overwhelmed by decisions and trouble sleeping. If your nerve cells and brain receptors are over stimulated, ensuring you restore your magnesium levels may help you manage these mild anxiety traits.
Aids Muscle Contractions
Magnesium and calcium work hand in hand when it comes to muscle functions. Calcium will assist in the muscle contraction and magnesium will help it release and relax. If magnesium levels are imbalanced, it can lead to over worked muscle contractions and feelings like inability to relax, muscle cramps and spasms.
mild anxiety related disorders can leave you feeling restless, wound-up and lead to muscle pains. By taking magnesium for mild anxiety, you can recover the balance between magnesium and calcium which can have a calming effect on your muscles and feelings of restlessness.
Regulates a Healthy Heartbeat
Magnesium is incredibly important for the heart, which is mainly made up of muscle. Just like other muscles in our body, calcium and magnesium help the heart contract and release.
It's paramount for our heart to have a healthy balance of both minerals to keep a steady heartbeat. If we have too much calcium, our heart muscle will over contract leading to a fast or skipping heartbeat. On the other hand, when our magnesium levels are too high, it can over relax our heart leading to a slow heart rate.
When you suffer from mild anxiety, you may always feel on edge, restless, have a fast heartbeat or even heart palpitations. Levelling out your magnesium intake may regulate your heartbeat so that the mild anxiety symptoms are easier to control.
Defends Stress Levels
When we experience stress, our magnesium levels will deplete slightly. If we do not restore our magnesium regularly, each time we experience stress it will deplete more and we will feel the effects of stress more extremely. Keeping our magnesium levels balanced may help our bodies cope with stressful events we are anxious about.
Supports Blood Pressure
Magnesium's role in blood pressure is essential as it helps produce nitric oxide which in turn works to relax blood vessels. mild anxiety can cause temporary rises in blood pressure so working on balancing your magnesium levels may help relieve this mild anxiety symptom.
Which food sources have the most magnesium?
We get most of our magnesium intake from food and we should always prioritise a balanced diet when looking to increase our vitamins, herbs and minerals. Both tap and bottled water in Australia have small levels of magnesium and we can also access magnesium rich foods such as:
- pumpkin seeds, 30g (156mg)
- broccoli, 1/2 cup (12mg)
- spinach, 1/2 cup (78mg)
- chia seeds, 30 g (111mg)
- almonds, 30g (80mg of magnesium)
- cashews, 30g (74mg)
- black beans, 1/2 cup (60mg)
- soy milk, 1 cup (61mg)
- oats, 1 cup cooked (6 mg)
- apple, 1 medium (9mg)
- avocado, 1 cup (44mg)
- brown rice, 1/2 cup (42mg)
- milk, 1 cup (24mg)
How much magnesium for mild anxiety?
The recommended daily allowance of magnesium differs between children and adults and men and women. Adult males over 31 should aim for 420mg per day, females 320mg per day and pregnant people should aim for 360mg per day as their mineral levels differ during the trimesters.
How to take magnesium supplements for mild anxiety
It is recommended to get your magnesium daily intake from a healthy and balanced diet. However, magnesium supplementation is an excellent way to bridge the gap between your actual diet and recommended dietary allowance. Sometimes certain conditions, eating preferences and disorders can effect the amount of nutrients we can get through a balanced diet and a supplement tablet can help us maintain the essential mineral levels.
You should be aware of your magnesium intake and speak to a healthcare professional before taking magnesium supplements to ensure you achieve the correct level for your gender and age bracket.
You should not exceed 350mg of magnesium supplementation per day. You may find magnesium supplements come in many forms and amounts to ease mild anxiety symptoms, such as:
- High dosage magnesium supplements intended to hit your dietary intake in one
- Low dosage magnesium supplements to top up your dietary intake
- Low dosage formulas combined with complimentary ingredients to work on stress and mild anxiety release. Ingredients to look for in formulas could include Ashwagandha, chamomile, passionflower and vitamin C.
How quickly does magnesium work for mild anxiety
Research on how long it takes for magnesium to work for mild anxiety varies and will depend on gender, age bracket, your current magnesium levels and whether you have a deficiency. Most cases show it can have an effect within a week, however, magnesium levels need to be balanced daily in order to continue to manage mild anxiety.
Side effects of magnesium supplementation
As magnesium is an essential mineral, the side effects of magnesium supplementation are minimal. However, with all minerals, it is important not to overdose and exceed your recommended daily allowance of magnesium.
Our body is used to processing foods and will flush out excess nutrients, so it is not possible to overdose on magnesium rich food sources. However, magnesium supplements are absorbed differently and if you overdose it may cause:
- Muscle weakness due to the imbalance between magnesium and calcium
- Low blood pressure
- Nausea and Vomiting
- Unhealthy heartbeat which could lead to cardiac arrest
Overview of magnesium for mild anxiety
If you are experiencing symptoms of mild anxiety or struggling with stressful situations, it would be highly beneficial to first look at your magnesium levels. As magnesium is an essential and abundant mineral which works on muscle relaxation, brain health, heart health and stress levels, ensuring you get the correct level for your gender and age bracket could help you manage mild anxiety.
Magnesium supplementation is a great way of achieving your daily intake if you are unable to do so daily through your diet. Keeping your magnesium levels balanced daily could support your body's processes and have a relaxation effect, helping you to manage mild anxiety more effectively. Look for magnesium in formulas to relieve mild anxiety today!