Magnesium is crucial for many aspects of our well-being, and yet two-thirds of Americans are deficient in it. What’s more, stress further depletes it–which can pose a number of health problems.
But, according to Atlanta integrative physician, certified yoga instructor and reiki master, Dr. Bindiya Gandhi, getting more of this vital nutrient doesn’t have to be difficult. Let’s discuss the five best ways to boost magnesium levels for natural stress and anxiety relief. But first, how does it impact stress in the first place?
The relationship between magnesium and stress
Magnesium is central to over 600 biochemical reactions in the body, and significantly influences our stress and anxiety levels, sleep quality, and mood.
“Magnesium has a relaxing effect and helps convert tryptophan to serotonin, which is why it helps with anxiety,” Dr. Gandhi says. “Studies show taking it at night not only helps alleviate anxiety, but helps you get a better night’s rest.”
Research has even linked higher magnesium intake with a reduced risk of depression. However, it’s worth noting that some findings have been mixed, and long-term supplementation still needs to be explored.
Understanding the stress response
During times of stress, our bodies instinctively enter “fight or flight” mode. This response can be life-saving for immediate threats, but is problematic when triggered continuously in our hectic lives.
In “fight or flight,” the body releases hormones like cortisol, while also flushing magnesium from cells into the bloodstream–resulting in increased mineral loss through urine. This can lead to a deficiency, creating a vicious cycle in which diminished magnesium levels impair our ability to relax, further escalating stress and anxiety.
Getting a quick magnesium boost interrupts this cycle. Research shows that cortisol and magnesium have an inverse relationship, meaning the higher your magnesium levels, the lower your cortisol.
Magnesium also acts as a natural balance to calcium (which is responsible for muscle contraction), therefore promoting muscle relaxation. This tension reduction can result in higher quality sleep, which supports feelings of calm, as well as muscle recovery and health.
Magnesium and the brain
Magnesium also plays a pivotal role in neurological health. It stimulates gamma-aminobutyric acid (GABA) receptors in the brain, a neurotransmitter known for its calming effect on the nervous system. Magnesium also regulates the hormone melatonin, which controls the body’s sleep-wake cycle.
What’s more, magnesium acts as a protective gatekeeper for NMDA (N-methyl-D-aspartate) receptors, which are critical for neural communication, brain development, memory, and learning. It sits within these receptors to prevent activation from stimuli that shouldn’t ordinarily trigger a stress response.
When magnesium levels are low, fewer NMDA receptors are blocked, leaving them vulnerable to overactivation and the subsequent risk of neuronal damage.
This is why getting more magnesium through diet and/or supplementation can provide natural stress and anxiety relief. Just be sure to consult your healthcare provider before starting any new diet or supplement–especially if you have underlying health conditions or are taking other medications.
5 Best Ways to boost magnesium levels for natural stress and anxiety relief
Eat more magnesium-rich foods.
One of the best ways to boost magnesium levels is consuming foods rich in it. Some excellent sources include:
- Leafy greens, like spinach and kale
- Nuts and seeds, such as almonds, cashews, and pumpkin seeds
- Whole grains, including brown rice, quinoa, and whole wheat
- Legumes, like black beans and lentils
- Dark chocolate, namely varieties with at least 70% cacao content
Consider a magnesium supplement.
Magnesium supplements are another great option. Various forms exist, but some research suggests the most effective kinds for natural stress and anxiety relief are:
- Magnesium L-threonate: This form crosses the blood-brain barrier, enhancing magnesium levels and positively influencing receptors tied to mood, cognitive function, and stress response.
- Magnesium glycinate: This form is highly bioavailable (meaning the body absorbs it easily and completely), and has a gentler impact on the digestive system than other forms. Studies show it supports relaxation and better sleep.
- Magnesium taurate: This form combines magnesium with taurine, an amino acid known for its anti-inflammatory and neuroprotective attributes, as well as its capacity to boost GABA production in the brain.
- Magnesium chloride: This is another form with high bioavailability, associated with relaxation, improved sleep, and potentially reduced depression symptoms.
Take magnesium baths.
Dr. Gandhi recommends bathing in Epsom salt for a quick magnesium boost. Epsom salt (which is actually magnesium sulfate) baths can be both soothing and beneficial, allowing for absorption through the skin.
Use magnesium topical sprays.
Another topical option is using magnesium sprays. When sprayed and absorbed through the skin, these products bypass the digestive system. This delivery system minimizes common side effects such as gastrointestinal upset, which sometimes results from ingesting magnesium supplements.
While some research indicates that topical applications aren’t as potent as dietary or supplemental sources, integrating them with a magnesium-rich diet and/or additional supplements can offer a comprehensive strategy.
Limit magnesium-depleting habits.
Along with chronic stress, certain lifestyle choices and medications can deplete your magnesium levels, such as:
- Alcohol: The diuretic effect of ethanol in alcohol strips magnesium and other vital minerals from the blood, releasing them through urine.
- Coffee: While it doesn’t deplete magnesium directly, compounds in coffee can hinder the mineral’s absorption in the intestines.
- Sugar: Occasional treats are fine, but consistently high blood sugar levels can inhibit the absorption of magnesium into cells and speed up its elimination through the kidneys.
- Certain medications: Some medications like antibiotics, chemotherapy drugs, diuretics, and proton-pump inhibitors (PPIs) have been found to deplete magnesium levels. If you take any of these medications, discuss your options with a healthcare professional.
In addition to avoiding magnesium-depleting habits, it’s important to keep your stress levels under control. Consider incorporating certain practices into your daily routine, such as:
- Deep breathing exercises
- Meditation
- EFT tapping
- Other calming activities like reading, knitting, or even coloring in a coloring book
How much magnesium do I need?
The amount of magnesium you need each day depends on your age and gender.
- Women 19 years and older should aim for 310 mg daily, increasing to 350 mg during pregnancy.
- Adult men under 30 need 400 mg daily.
- Men aged 30 and above should get 420 mg each day.
Beyond soothing muscles and promoting relaxation, magnesium can help:
- Balance blood glucose
- Reduce bloating
- Support the body’s natural detoxification processes
It’s key for not only your ability to navigate daily life, but also your overall well-being. Explore the above tips for natural stress and anxiety relief and increased magnesium levels, and enjoy a longer, healthier life.
References:
Researchers find low magnesium levels make vitamin D ineffective
Boost Magnesium & Relieve Holiday Stress | Epsom Salt Council
Dietary magnesium and C-reactive protein levels
The Importance of Magnesium in Clinical Healthcare – PMC
The effects of magnesium supplementation on subjective anxiety
Magnesium Status and Stress: The Vicious Circle Concept Revisited
Does magnesium supplementation decrease anxiety in adults? : Evidence-Based Practice
Magnesium Status and Stress: The Vicious Circle Concept Revisited – PMC
Physiology, Stress Reaction – StatPearls – NCBI Bookshelf
Magnesium and stress – Magnesium in the Central Nervous System – NCBI Bookshelf
The Role of Magnesium in Neurological Disorders – PMC
The Effects of Magnesium – Melatonin – Vit B Complex Supplementation in Treatment of Insomnia – PMC
Magnesium in neuroses and neuroticism – Magnesium in the Central Nervous System – NCBI Bookshelf
Magnesium in man: implications for health and disease
NMDA receptor function, memory, and brain aging
Molecular mechanisms of calcium-dependent neurodegeneration in excitotoxicity
Magnesium – Health Professional Fact Sheet
