Feeling a bit more anxious than usual? It could be due to work, money, kids, or any number of reasons. But did you know that upping your magnesium intake might help calm your nerves? Let’s take a closer look at how this essential mineral can reduce anxiety.
Anxiety is one of the most common mental health issues in the UK, affecting over one in ten people at some point. Stress, medication, and illness are known culprits, and while treatments like medication and Cognitive Behavioural Therapy (CBT) are effective, most people aren’t aware of the connection between anxiety and magnesium deficiency.
A recent study highlighted a significant link between magnesium intake and reduced anxiety symptoms. Participants who took daily magnesium supplements showed considerable improvements in their anxiety and depression levels, with most noticing a difference within two weeks.
Despite magnesium being present in foods like brown rice, leafy greens, beans, avocados, almonds, and even dark chocolate, about 70% of us aren’t getting enough. This deficiency can affect sleep, energy levels, and mood. Magnesium plays a crucial role in more than 300 bodily functions, including muscle relaxation, nervous system regulation, and detoxification.
For women aged 19 to 34, the intake of magnesium often falls below recommended levels. Adults generally need 375 milligrams daily, and this requirement increases during pregnancy due to changes in how the body processes nutrients.
One key reason for widespread magnesium deficiency is the Western diet, which often lacks leafy green vegetables and includes processed foods and refined grains. Additionally, farming practices and pollution have reduced the magnesium content of common foods by about 20% since the 1950s.
Symptoms of magnesium deficiency, such as poor sleep, exhaustion, and mood swings, can worsen anxiety. Poor sleep, in particular, is a significant factor. Magnesium aids sleep by interacting with GABA, a neurotransmitter that calms the mind and body. Without enough magnesium, your brain might struggle to switch off, leading to a cycle of anxiety and sleep deprivation.
Exhaustion and anxiety are closely linked, with each exacerbating the other. Magnesium helps calm the nervous system and supports muscle relaxation, which can be particularly beneficial if you’re feeling constantly on edge. Additionally, magnesium is vital for energy production in the body, so low levels can leave you feeling both physically and mentally drained.
Low magnesium contributes to mood issues, often triggering anxiety and irritability. This mineral regulates neurotransmitters like serotonin and melatonin, crucial for mood balance. A deficiency can diminish serotonin levels, potentially leading to depression.
Anxiety can also weaken the immune system by flooding the body with stress hormones, while magnesium supports immune function by helping form antibodies. Supplementing with magnesium can be particularly beneficial in these stressful times.
There are many ways to increase your magnesium levels. While the recommended daily intake is 375mg, higher levels are generally safe. Oral supplements might cause stomach issues, especially for those with conditions like IBS, but applying magnesium topically can bypass digestive issues altogether.
Transdermal magnesium, applied through the skin, is an effective alternative. You can use lotions, sprays, or magnesium salts in a bath to absorb the mineral directly into your bloodstream. Studies have shown that transdermal magnesium can elevate magnesium levels faster than oral supplements.
BetterYou offers a range of transdermal magnesium products, such as magnesium flakes, gel, lotion, and spray, which can help boost your magnesium intake conveniently. By incorporating these into your routine, you can tackle anxiety and enjoy a more relaxed state of mind.
