Magnesium Is One Of The Best Supplements For Stress Relief And Anxiety

Magnesium is an important mineral that plays an essential role in our body. It can be found in various types of food, but sometimes should be taken in supplements to increase the intake, in particular in people that are magnesium deficient.

Magnesium deficiency may have serious effects on your health. (1) It is estimated that around 15- 20 % of the population in developed countries is magnesium deficient and this condition is called hypomagnesemia.

As there are many different types of magnesium supplements available, sometimes it is difficult to choose the right type for consummation. Let’s see how it affects the body, what forms of magnesium are available, their benefits, and their side effects.

What Is Magnesium?

When it comes to the minerals contained in our body, magnesium comes in fourth place. It is essential for many bodily metabolic functions and low levels of magnesium in the body are related to many serious health conditions such as type 2 diabetes, heart diseases, and Alzheimer’s disease. (2)  

In some cases, hypomagnesemia (magnesium deficiency) is a result of magnesium leaving the body through the urine because magnesium is mainly controlled by the kidneys.

Which Type Of Magnesium Should You Choose?

Some magnesium supplements are more absorbable than others, and the most absorbable forms of magnesium include (3): 

• magnesium glycinate
• magnesium chloride
• magnesium taurate
• magnesium lactate
• magnesium sulfate
• magnesium malate
• magnesium citrate

Each type has different properties and can be different concerning:

• uses in medicine
• bioavailability, ( absorption in the body)
• the possible side effects

Magnesium Health Benefits

Magnesium supplements are available in various forms such as gummies, powders, pills, and liquids.

As long as you take any magnesium form that is well–absorbed, you can consume the one you prefer and it can be very beneficial for your health in terms of control of blood sugar, blood pressure, stress relief, and cardiovascular diseases.

As already noted, magnesium is vital in more than 300 body functions and it is one of the seven essential macrominerals. These minerals should be taken on a daily basis in high amounts so we can be healthy and prevent any chronic diseases. Let’s discuss some of its benefits:

Magnesium For Migraines And Headaches Relief

You have probably heard that magnesium is great for migraines, and some studies have already confirmed that this cheap supplement should be tried to treat this condition.

Some research has shown that magnesium can stop certain chemicals that provoke pain. What is more, if your body lacks magnesium, your blood vessels in the brain will become more narrow or will start to constrict which can cause a headache.

In 2017, one review analyzed five studies and it was found that patients who took magnesium had migraines 43 %fewer than those who did not take or took empty pills. Still, overall, the studies have shown mixed results, but researchers think that magnesium might be possibly effective in preventing migraines.

The most common type used for treating migraines is magnesium oxide and it can be as effective as valproate sodium. The dosage should be 400 – 500 mg per day for safe migraine treatment.  (4)

Magnesium is a safe treatment for migraines as it is completely natural and if compare to some medications it doesn’t have the severe side effects they have.

Magnesium Oxide For Stress Relief And Anxiety

Magnesium is known as natural valium. It can regulate the stress hormones and blocks the activity of the neurotransmitters resulting in a calming state.

Magnesium oxide can be used for treating several health conditions (heartburn, ingestion. constipation, depression) even though the body doesn’t absorb it very well according to one conducted study.  (5).

Some relevant study has shown that magnesium oxide is the best form of magnesium for treating anxiety (6). 

However, more studies are needed to research which magnesium is the best for treating anxiety.

How To Take Magnesium For Anxiety?

If you are an adult, you should take around 310 and 420 mg of magnesium daily, which depends on your gender and your age. It is also important to note that magnesium is a needed mineral during pregnancy as during pregnancy absorbs minerals and vitamins are absorbed differently.

To ensure you consume magnesium daily, you should eat foods rich in magnesium.

For treating anxiety, the regular dosage should be between 75 and 360 mg a day, but you should always consult a doctor before taking it as a supplement.

Magnesium Food Sources

People can get more magnesium from their food. Dietary sources of magnesium (7):

• (one ounce ) roasted pumpkin seeds contain 37% of the DV
• (one ounce ) chia seeds contain 26% of the DV
• (one ounce )  almonds, which contain 19% of the DV
• (one ounce )  boiled spinach, which contains 19% of the DV

Peanuts, soy milk, and cashews are also good sources and some other foods contain it but in smaller amounts.

Still, our organisms absorb only 30 – 40 % of the dietary magnesium we take, and having in mind the small number of foods that contain magnesium it could be a problem for some people to consume the needed daily dose.

Magnesium Malate Health Benefits

What Is Magnesium Malate?

Magnesium malate is composed of malic acid and magnesium. The tart taste of many fruits comes from malic acid, which is one of their compounds (8).

One animal study found that it is the most bioavailable magnesium (9)  and that is better absorbed than the other forms of magnesium.

You can take magnesium malate in case of magnesium deficiency.

You can also take it for:

• Treating headaches and migraines (10).
• Promoting regular bowel movements and constipation
• It can be used as a laxative and stimulating food for your digestive tract (11).

Magnesium Malate For Depression

Some research has found that taking magnesium may boost mood and low magnesium intake may lead to depression (12).

Magnesium Malate May Improve Blood Sugar Control

If you take magnesium in high doses, you are protected from getting diabetes type 2 (13). It can also improve insulin sensitivity and blood sugar levels.

Magnesium Malate May Enhance Exercise Performance

It is very important for the absorption of oxygen and the electrolyte balance and these factors are very important for sports activities and exercise (14). There are studies that found that it can improve physical performance.

Magnesium Malate May Help Reduce Chronic Pain

There are some studies that found that magnesium malate can reduce the symptoms of fibromyalgia, which is a chronic disorder that is characterized by muscles pain and fatigue.

Magnesium For Bone Health

Around 60 % of this mineral is found in bone tissue, so it is very important for bone health. (15) 

Few studies have found that people who had a diet rich in magnesium had a better bone density than those who didn’t (16). 

Still, more research is needed on magnesium and its relation to bone fracture.

Magnesium Citrate For Constipation

One of the magnesium forms that is mostly used for its laxative effects and constipation is magnesium citrate, mainly in its liquid form. For the correct dosage to consume, you can follow the directions on the bottle and speak to your doctor. It is not recommended for children under the age of 2.

Your health provider may also prescribe magnesium citrate to prepare you for a medical procedure, called colonoscopy.

Magnesium For Bruxism

Magnesium is very important for overall health and for many functions. It may help in the regulation of blood pressure, promote bone health, boost physical activity and immune system, prevent headaches and fight depression. It is also helpful in nerve function and muscle function and that is why is believed that it can be a cure for bruxism ( teeth grinding and clenching of the jaw).

Since magnesium relaxes the muscles when we are under stress or anxious it can help with bruxism. Bruxism is mostly caused by anxiety and stress and that is why many health professionals think that it can solve this problem.

How Much Magnesium Should You Take For Bruxism?

Some health professionals think that you can reduce bruxism if you take a regularly chelated form of magnesium. Still, you should always check with your physician before taking it as a supplement. The recommended daily dose is 320 mg for women and 42o mg for men.

Magnesium Stearate Health Benefits

Magnesium stereate is simple salt ( in form of white powder, greasy to touch) made of stereated acid (saturated fat) and magnesium. Its primary purpose is to act as a lubricant and it is considered a flow agent. It can improve the quality control of medication capsules and their consistency. It is one of the main additives used in the production of medication capsules, but it can be found in some foods such as:

• chicken
• eggs
• cheese
• chocolate
• walnuts
• salmon
• cottonseed oil
• palm oil
• coconut oil

Potential Side Effects Of Magnesium Intake

Magnesium is considered safe, but it is very important not to take it in high doses as it can have some side effects such as:

• diarrhea
• nausea
• vomiting
• stomach cramps (17)

If the dose is over 5, 000 mg it may be toxic and cause some serious problems such as:

• facial flushing
• muscle weakness
• heart problems
• low blood pressure

Magnesium Supplements Can Be Taken At Any Time Of The Day

No matter whether you take it to decrease your anxiety, better sleep, or release your stress, the benefits of magnesium depend on the time you are consuming it and are usually related to long-term use.

One study with 112 adults, has found that it is shown that the benefits occurred after 2 weeks of taking the supplement (18). 

In another study, it was found that 130 patients reported fewer migraine days after 3 months period of taking magnesium supplements (19). 

Therefore, magnesium supplements can be taken at any time of the day, as long as you’re able to take them consistently.

Conclusion:

• Magnesium is an important mineral that plays an essential role in our body. It can be found in various types of food, but sometimes should be taken in supplements to increase the intake, in particular in people that are magnesium deficient.
• Magnesium is very important for overall health and for many functions. It may help in the regulation of blood pressure, promote bone health, boost physical activity and immune system, prevent headaches and fight depression. It is also helpful in nerve function and muscle function and that is why is believed that it can be a cure for bruxism ( teeth grinding and clenching of the jaw).
• Magnesium supplements can be taken at any time of the day, as long as you’re able to take them consistently.

Magnesium is considered safe, but it is very important not to take it in high doses as it can have some side effects such as:

• diarrhea
• nausea
• vomiting
• stomach cramps