Magnesium may hold the key to alleviating anxiety, with studies showing a correlation between magnesium deficiency and heightened anxiety levels.
Magnesium's Role in Anxiety Management
A 2018 study in the British Journal of Nutrition highlighted that adults with magnesium deficiencies exhibited higher anxiety levels. Registered dietitian Sonya Angelone explains that magnesium influences the nervous system, helping regulate neurotransmitters like GABA, the primary calming neurotransmitter in the brain. "Magnesium can help prevent the brain from revving too high," Angelone says.
William Chu, a psychiatric nurse, supports this, stating, "Magnesium acts as one of the brain's natural calming agents." Nutritional psychiatrist Uma Naidoo adds that low magnesium levels can increase cortisol, the stress hormone, making the body more susceptible to anxiety.
Incorporating Magnesium into Your Diet
Experts recommend consuming magnesium-rich foods first, such as beans, lentils, nuts, seeds, whole grains, leafy greens, and fish. Andy De Santis, RD, suggests, "Eating a wide range of nutrient-rich foods can help you reach your magnesium intake goals."
De Santis notes that the U.S. population's magnesium deficiency is largely due to insufficient plant-based food consumption, which also affects fiber and iron intake.
Magnesium Supplements: An Additional Option
For those with a deficiency, magnesium supplements can be beneficial. Chu advises using capsules or powders over topical products for effectiveness. The preferred form is magnesium glycinate, known for efficiently crossing the blood-brain barrier, according to Dr. Naidoo.
Experts recommend taking magnesium in the morning for daytime anxiety or at night for sleep-related anxiety. "A lot of people wake up with anxious thoughts, so a magnesium supplement can be helpful," says Dr. Naidoo.
Conclusion: Addressing Anxiety with Magnesium
Magnesium is a crucial yet often overlooked aspect of anxiety management. By increasing your intake of plant foods or considering supplements, you can better prepare to handle stressors with a more balanced mindset.
Source: https://www.gq.com/story/how-to-use-magnesium-to-calm-anxiety-2
