{"id":25185,"date":"2023-01-27T13:11:16","date_gmt":"2023-01-27T13:11:16","guid":{"rendered":"https:\/\/lifehackerguy.com\/?p=25185"},"modified":"2023-01-27T13:12:40","modified_gmt":"2023-01-27T13:12:40","slug":"best-magnesium-for-anxiety","status":"publish","type":"post","link":"https:\/\/lifehackerguy.com\/best-magnesium-for-anxiety\/","title":{"rendered":"Best Magnesium For Anxiety"},"content":{"rendered":"<div class=\"box-summary\">\n<p>Magnesium has an essential role in the body. In fact, it has a role in over 300 metabolic reactions. Talk about being important! One of the mean effects of magnesium in mood regulation. Here, we\u2019ll go over the importance of magnesium for anxiety.<\/p>\n<\/div>\n<p>One of the most abundant minerals on the planet is magnesium.<\/p>\n<p>And, with so many important bodily functions, no wonder many advocates like <a href=\"\/andrew-huberman-supplements\/\">Andrew Huberman<\/a> and <a href=\"\/peter-attia-supplements\/\">Peter Attia<\/a> stand behind magnesium supplementation.<\/p>\n<p>Evidence suggests that magnesium can have an important role in helping decrease stress and anxiety.<\/p>\n<p>And, let\u2019s get real, nowadays people are constantly stressed.<\/p>\n<p>So, it seems magnesium can be a good strategy to help reduce stress and anxiety. <\/p>\n<p>However, with so many options available in the market, which is the best one to take?<\/p>\n<p>Here, we\u2019ll review the relationship between magnesium and anxiety and determine the best one to take. <\/p>\n<p class=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lifehackerguy.com\/wp-content\/uploads\/2022\/09\/magnesium.jpg\" alt=\"Best Magnesium\" width=\"800\" height=\"478\" class=\"alignnone size-full wp-image-21761\"><\/p>\n<h2>Functions Of Magnesium <\/h2>\n<p>Magnesium is involved in over 600 different enzymatic reactions, which help break down molecules into smaller pieces for the body to use. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25540137\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Even though it is an essential nutrient, research shows that over 40% of young adults have a magnesium deficiency.<\/p>\n<p>On top of that, as you age, magnesium absorption can reduce by 30%. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29093983\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>A magnesium deficiency can result in muscle cramps, mood disorders, fatigue, and reduced bone health. <\/p>\n<p>So, what are the roles of magnesium in the body?<\/p>\n<div class=\"bb\">\n<h3>Here is a list of health benefits of magnesium<\/h3>\n<ul>\n<li>Improved digestion by reducing constipation.<\/li>\n<li>Reducing migraines.<\/li>\n<li>Improved sleep quality.<\/li>\n<li>Better glucose control, reducing the risk of diabetes.<\/li>\n<li>Decreasing the risk of bone disease.<\/li>\n<\/ul>\n<\/div>\n<h2>Stress And Anxiety In The Body<\/h2>\n<p>Before we go into the details on the best magnesium for anxiety, let\u2019s talk more in-depth about what anxiety is and its impact on the body.<\/p>\n<p>Anxiety is a feeling of uneasiness and fear.<\/p>\n<p>There are levels of anxiety; it can go from mild to severe.<\/p>\n<p>It can arise in certain situations or start creeping in without you realizing it.<\/p>\n<p>It can happen to everyone at one point in our lives.<\/p>\n<p>According to research, over 18% have some level of anxiety per year. (<a href=\"https:\/\/adaa.org\/understanding-anxiety\/facts-statistics\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>As for stress, I know everyone has dealt with it even once in a lifetime (although, in reality, it might occur once a day).<\/p>\n<p>Stress activates the flight or fight response (even if it is because you are late for work).<\/p>\n<p>As your system prepares for this threat, it starts increasing cortisol levels which can have an impact on your digestive system, sleep, mood, and immune system. (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-magnesium-supplements-for-anxiety\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>There are several ways to help reduce stress and anxiety, such as yoga, meditation, and journaling.<\/p>\n<p>However, while these are great options, they might not be enough.<\/p>\n<p>So, a supplement can be your best friend in helping you reduce stress and anxiety.<\/p>\n<p>One of the best supplements out there is magnesium.<\/p>\n<p>So, let\u2019s talk about the relationship between magnesium and anxiety.<\/p>\n<p>Shall we? <\/p>\n<div class=\"yb\">\n<strong>Related:<\/strong> Check out <a href=\"\/struggling-with-stress-management-6-ingredients-you-need-to-consume\/\">Nutrients to manage stress<\/a>\n<\/div>\n<h2>Does Magnesium Help With Anxiety?<\/h2>\n<p>Research shows that magnesium can have a positive effect on anxiety and stress.<\/p>\n<p>A 2017 study review found that magnesium can improve brain function, leading to a reduction in anxiety (and also a reduction in premenstrual syndrome). (<a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/5\/429\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Also, evidence suggests that magnesium can help lower cortisol levels, which, as we previously saw, is the stress hormone. (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0028390811003054?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Finally, magnesium seems protective against excessive excitation, which can damage brain cells.<\/p>\n<p>So, it can have beneficial effects on neurological disorders.<\/p>\n<p>Not only can it reduce anxiety, but it can also be a treatment for migraines and possibly depression. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024559\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>However, more research is still needed to determine magnesium\u2019s efficacy on anxiety.  <\/p>\n<p class=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lifehackerguy.com\/wp-content\/uploads\/2022\/09\/magnesium-sources.jpg\" alt=\"magnesium sources\" width=\"800\" height=\"478\" class=\"alignnone size-full wp-image-21761\"><\/p>\n<h2>Foods High In Magnesium<\/h2>\n<p>Supplementing can be a great way to boost your magnesium levels.<\/p>\n<p>But, I always recommend having a mix of natural foods and a supplement.<\/p>\n<p>So, before we go into which magnesium is best for anxiety, it\u2019s essential to know the best sources of magnesium you can find naturally in your foods.<\/p>\n<p>The daily recommended intake for magnesium is 420 mg per day. (<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Here is a list of the foods with a higher magnesium content to help you reach the daily recommended intake.<\/p>\n<ul>\n<li>Pumpkin seeds (1 oz): 168 mg<\/li>\n<li>Beans (1 cup): 120 mg<\/li>\n<li>Chia seeds (1 oz): 110 mg<\/li>\n<li>Buckwheat (1 cup): 86 mg<\/li>\n<li>Cashews (1 oz): 83 mg<\/li>\n<li>Spinach (1 cup): 158 mg<\/li>\n<li>Dark chocolate (1 oz): 65 mg<\/li>\n<\/ul>\n<p>Keep in mind that you are not going to absorb all of the magnesium in foods.<\/p>\n<p>So, make sure to include 1-2 sources of magnesium in every meal to ensure you get enough daily magnesium.<\/p>\n<p>For that reason, it is always a good idea to supplement. <\/p>\n<h2>Best Type Of Magnesium For Anxiety?<\/h2>\n<p>There are different <a href=\"\/best-form-of-magnesium-to-get-benefits\/\">kinds of magnesium<\/a>.<\/p>\n<p>All of which can affect the body differently since it is bound to different molecules.<\/p>\n<p>This can affect the impact and <a href=\"\/how-long-does-magnesium-citrate-take-to-work\/\">absorption of magnesium<\/a> in the body.<\/p>\n<p>So, what are the different types of magnesium?<\/p>\n<ul>\n<li><strong>Magnesium citrate:<\/strong>\n<p>You find magnesium bound to citric acid.<\/p>\n<p>It is one of the most common forms of magnesium since it is easily absorbed in the body.<\/p>\n<p>This form of <a href=\"\/does-magnesium-make-you-poop\/\">magnesium has laxative benefits<\/a>, making it an ideal option for those suffering from constipation.<\/li>\n<li><strong>Magnesium glycinate:<\/strong>\n<p>This magnesium is bound to glycine.<\/p>\n<p>Glycine is an amino acid that can affect sleep, mood, stress, and cognitive function.<\/p>\n<p>Research shows that this type of magnesium can help improve sleep quality and <a href=\"\/my-story-triathlete-to-chronic-fatigue\/\">reduce chronic fatigue syndrome<\/a>. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201900\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Related: <a href=\"\/magnesium-glycinate-vs-citrate\/\">Magnesium glycinate vs citrate<\/a>\n<\/li>\n<li><strong>Magnesium threonate:<\/strong>\n<p>The combination of magnesium and threonic acid is easily absorbed in the body, increasing magnesium levels in the brain.<\/p>\n<p>Research shows it can improve cognitive functions and improve brain health. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32590943\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/li>\n<li><strong>Magnesium malate:<\/strong>\n<p>Combining magnesium and malic acid produces magnesium malate, a powerful molecule that helps improve mood and regulate blood sugar levels. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25748766\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/li>\n<li><strong>Magnesium taurate:<\/strong>\n<p>This form combines magnesium with taurine, a powerful antioxidant that can help improve heart health. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6435948\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/li>\n<\/ul>\n<p>There is one magnesium I left out, and for a good reason.<\/p>\n<p><strong>Magnesium oxide<\/strong> is another common type of magnesium.<\/p>\n<p>You often find it in cheap products due to their low costs.<\/p>\n<p>However, research shows it has a poor absorption rate (it only has a 15% absorption), meaning it is not the best quality product. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28123145\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>So, out of the ones mentioned above.<\/p>\n<p class=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lifehackerguy.com\/wp-content\/uploads\/2022\/12\/Get-Good-Sleep-Scrabble-Tiles.jpg\" alt=\"Get Good Sleep Scrabble Tiles\" width=\"800\" height=\"478\" class=\"alignnone size-full wp-image-21761\"><\/p>\n<h2>Which Magnesium Is Best For Sleep And Anxiety?<\/h2>\n<p>Magnesium taurate seems to have a faster absorption rate, resulting in the highest brain concentrations. (<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12011-018-1351-9\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>However, magnesium glycinate seems to have positive effects on lowering cortisol and improving sleep quality.<\/p>\n<p>So, to summarize the answer, either magnesium taurate or magnesium glycinate seems to have the most promising evidence regarding its effect on sleep and anxiety. <\/p>\n<h2>Side Effects Of Magnesium Supplementation<\/h2>\n<p>The risk of developing a side effect from taking magnesium is very low.<\/p>\n<p>The body typically removes the excess magnesium in the body.<\/p>\n<p>But, like any other supplement, you might get certain side effects when adding a supplement to your routine.<\/p>\n<p>The National Institute of Health recommends not exceeding 350 mg of magnesium via supplementation. (<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/\" target=\"_blank\" rel=\"noopener\">Source<\/a>)<\/p>\n<p>Surpassing this amount can increase the risk of side effects like nausea, diarrhea, and stomach cramps. <\/p>\n<h2>Can You Overdose On Magnesium?<\/h2>\n<p>Yes, you can overdose on magnesium, but it is very unlikely.<\/p>\n<p>Normally, the magnesium the body doesn\u2019t need gets excreted through the urine.<\/p>\n<p>However, when there are kidney problems, it can increase the risk of magnesium accumulation.<\/p>\n<p>Magnesium toxicity can create symptoms like lethargy, stomach cramps, diarrhea, muscle weakness, and urine retention.<\/p>\n<p>So, if you have an underlying condition or you are taking any medication prescribed by a doctor, make sure you ask if you can take a magnesium supplement and what is the ideal dosage for you. <\/p>\n<h2>How Else Can I Reduce Stress And Anxiety?<\/h2>\n<p>While supplementing can be a good way to help reduce stress and anxiety, sometimes it might not be enough.<\/p>\n<p>After all, mental problems are tough to handle.<\/p>\n<p>Here are some tips you can try to help you deal with anxiety.<\/p>\n<p>Keep in mind that if you suffer from high anxiety levels or any strategy you use doesn\u2019t seem to make things better, it\u2019s time to call for professional help.<\/p>\n<ul>\n<li>Practice breathing exercises.<\/li>\n<li>Do some exercise like walking, yoga, running, or anything else that gets you moving.<\/li>\n<li>Try some art therapy.<\/li>\n<li>Meditate when you wake up and when you go to sleep.<\/li>\n<li>Practice journaling. This can help you clear your mind and thoughts.<\/li>\n<\/ul>\n<p>Finally, make sure to follow a healthy diet.<\/p>\n<p>It might be tempting to dig into starchy and sugary foods.<\/p>\n<p>They temporarily increase serotonin levels (happy hormone), but they can leave you feeling worse after a couple of hours.<\/p>\n<p>Whole grains provide a steadier energy release, and protein can help promote good sleep thanks to its tryptophan content. <\/p>\n<h2>Final Thoughts<\/h2>\n<p>Magnesium seems to have an essential role in managing anxiety, other mood disorders, and improving sleep.<\/p>\n<p>The best types of magnesium to supplement are magnesium threonate (due to its high absorption rate) and magnesium glycinate.<\/p>\n<p>While still more research is needed to determine the role of magnesium in anxiety, there is some promising evidence linking these types of magnesium to mood improvement.<\/p>\n<p><strong>Besides supplements, you can also include high magnesium foods like dark chocolate, leafy greens, pumpkin seeds, and chia seeds to boost magnesium intake naturally.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium has an essential role in the body. In fact, it has a role in over 300 metabolic reactions. Talk [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/lifehackerguy.com\/best-magnesium-for-anxiety\/\">Read More&#8230;<\/a><\/p>\n","protected":false},"author":9,"featured_media":25191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,4],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/posts\/25185"}],"collection":[{"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/comments?post=25185"}],"version-history":[{"count":10,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/posts\/25185\/revisions"}],"predecessor-version":[{"id":25196,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/posts\/25185\/revisions\/25196"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/media\/25191"}],"wp:attachment":[{"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/media?parent=25185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/categories?post=25185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifehackerguy.com\/wp-json\/wp\/v2\/tags?post=25185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}