Does Magnesium Help With Anxiety Disorders?
There is some evidence to suggest that magnesium may help reduce anxiety symptoms. Magnesium is known to be an essential mineral for human health, playing a crucial role in many vital processes in the body. It has been linked to improved cardiovascular health and better sleep quality, as well as increased energy levels and improved athletic performance. However, many people are now turning to magnesium as a supplement to help with anxiety symptoms and studies have suggested that there may be some truth to this. Here you will learn about the latest scientific discoveries regarding magnesium supplementation for anxiety.
How Does Magnesium Affect Anxiety?
Some experts claim that taking magnesium can help regulate the activity of neurotransmitters in the brain which are associated with feelings of worry and stress. By naturally influencing these neurotransmitters, it can reduce feelings of fear or tension that can lead to panic attacks or bouts of severe anxiety. Magnesium also works by relaxing muscles throughout the body which helps reduce physical tension associated with anxiety attacks.
- Regulating the stress response: Magnesium plays an important role in responding to stress – its deficiency can cause our body’s reaction to becoming overly sensitive. Taking magnesium supplements may help reduce this response and potentially ease symptoms of anxiety.
- Promoting relaxation: Magnesium is essential for healthy nerve and muscle functioning, while simultaneously helping to relax the body. It’s remarkable how this single element can contribute both tension relief and a feeling of calmness in our bodies!
- Improving mood: Magnesium could be the key to maintaining healthy moods! By supplementing with this essential mineral, serotonin production in our brains can receive a boost; potentially leading us toward calmer minds and brighter days.
What Does the Research Say?
Many studies suggest that there is a link between low levels of magnesium and higher levels of anxiety. The study found that those who had lower levels of magnesium in their blood also reported higher levels of anxiety symptoms such as restlessness, irritability, and difficulty sleeping. While it’s unclear if taking a magnesium supplement could help lower anxiety symptoms, it could be worth trying if you’re feeling unusually anxious or struggling with sleep problems.
A recent review of 18 studies has investigated the effects of Magnesium (Mg) intake on various levels of anxiety. Ten of these studies recruited mixed-sex samples, while eight studied the effects of Mg intake on PMS symptomology. Dosage and form of Mg intake ranged from 46.4 to 600 mg, with magnesium lactate and magnesium oxide being the most common forms administered. Seven studies combined Mg with vitamin B6, and two studies administered Mg with an extract of Hawthorn.
Participants for the reviewed studies were recruited based on specific anxiety ‘vulnerability’ criteria, such as mild to moderate subjective anxiety or mild to moderate PMS symptoms. Validated measures of subjective anxiety, including HAM-A and STAI, as well as general well-being measures which included stress-related subscales were employed in all the studies. Results indicated that cold exposure can be a helpful treatment for tension headaches by using ice packs to reduce pain or through deep breathing exercises to reduce stress levels.
However, no study administered a validated measure of subjective stress as an outcome so it is difficult to definitively say whether Mg intake has any effect on managing tension headaches or other kinds of Anxiety. Further research is needed in order to draw any valid conclusions about how effective it is in treating these types of anxieties.
Magnesium supplementation effects on sleep
A recent review has found evidence that oral magnesium supplements may be beneficial in treating insomnia symptoms in older adults. While the existing literature is limited, indicating a substandard quality of research in this area, a pooled analysis revealed that post-intervention sleep onset latency time was significantly reduced after magnesium supplementation compared to placebo (17.36 minutes). Total sleep time improved while being statistically insignificant.
It is important to note that all trials conducted were assessed as being at moderate-to-high risk of bias, and so more research should be conducted with higher quality for definitive conclusions on the effects of oral magnesium for clinical applications. However, given that it is very affordable and easy to acquire, oral magnesium supplements may be an option worth considering for those suffering from insomnia symptoms. These should be taken in quantities less than 1 gram up to three times a day for best results.
In conclusion, it appears that magnesium could be a useful tool for managing anxiety. While the research is limited and more studies are needed to draw definitive conclusions about its effectiveness in treating these types of anxieties, there is evidence suggesting that supplementing with this essential mineral may help improve moods and reduce restlessness, irritability, and difficulty sleeping. Additionally, oral magnesium supplements may also be beneficial in treating insomnia symptoms in older adults. Before taking any kind of supplement or medication though, always consult your doctor first as they can offer personalized advice depending on your individual health needs. Magnesium supplementation may not only provide relief from anxiety but could lead us toward calmer minds and brighter days!
