There is a high amount of magnesium in the human body and this mineral plays a vital role in some body functions. There are also a handful of positive effects it provides to your health. One of its suggested benefits is that it may be a natural remedy for anxiety. Quite a several research have shown this to be true but there is still a need for more detailed studies. While we wait for more facts, there is some best magnesium supplement for anxiety, these supplements are fast gaining popularity, and we will be looking more into them here.
The reason why magnesium has been linked to anxiety treatment is that it is a mineral that enhances the function of the brain. Studies have shown that magnesium has an important part to play in the regulation of neurotransmitters, which transmit messages around the body and the brain. It also helps with the brain functions that deal with anxiety and stress reduction. Magnesium is believed to affect the brain segment, the hypothalamus. This is the segment that regulates the adrenal and pituitary glands. These are the glands that control how you respond to stress.
How Magnesium Relieves Anxiety
1. It increases the relaxing GABA
Magnesium deals with stress by cleaving to and triggering the GABA receptors located in the brain. GABA is a neurotransmitter that acts as a primary inhibitor that decreases brain activity. A low GABA means the brain becomes stuck in an on the state, thus it can not relax. People who most likely have a low level of GABA are those who get overwhelmed easily, are disorganized, worry a lot, or stays up late thinking.
There is a relation between low GABA and other stress-related conditions such as panic attacks, bowel disorder, involuntary movement disorder, or anxiety disorder.
2. Decrease stress hormones
Too much level of cortisol is a contributing factor to anxiety, depression, brain fog, insomnia, lack of concentration, etc. Magnesium prevents stress hormones from being released, and it functions as a filter to block them from going into the brain. The body of a person who is under stress would produce the stress hormone, which would start a series of events that consume magnesium.
An enhanced magnesium level would end anxiety. One of the signs of magnesium deficiency is muscle cramping and tightening. When the muscles are tight they trigger the body’s fight or flight response. This results in the release of the stress hormone cortisol and the stress hormone epinephrine. Taking magnesium helps to relax these muscles ending the cycle.
3. It has anti-inflammatory characteristics
One of the ways by which magnesium acts on anxiety is by making use of its power against inflammation. Any part of the body can be chronically inflamed even the brain. Brain inflammation is associated with numerous psychiatric and neurological disorders, including depression, anxiety, substance abuse, Parkinson’s, and bipolar disorder.
There is a discovered link between low magnesium and increased levels of markers for inflammation. Cytokine, the inflammatory immune messenger activates brain inflammation altering the function of the brain and brain tissue. These cytokines contribute to anxiety, memory loss, depression, slowed responses, bipolar disorder, increased suicide risk, and schizophrenia.
Best Magnesium Supplement For Anxiety
Often, magnesium attaches itself to some other substances so that it can easily be absorbed by the body. There is a different type of magnesium supplement that is categorized based on their bonding substances. They include:
- Magnesium glycinate. This is good for muscle pain reduction
- Magnesium oxide. It is usually used as a treatment for constipation and migraines.
- Magnesium citrate. The body absorbs this easily. It is absorbed easily in the body.
- Magnesium sulfate. The body absorbs this supplement less easily but it is better absorbed through your skin.
- Magnesium lactate. This is mainly used as an additive for food.
Normally, our body gets its sufficient supply of magnesium through the food we eat but there are still people who do not get adequate magnesium from their meals. The number of people with a low level of magnesium is high. Adults are recommended to take between 320 and 420 magnesium daily. This amount differs based on some factors like gender and age. A pregnant woman also needs to have a lot of magnesium as its absorption is often affected during such a state.
Here are some of the foods that have a high magnesium content ;
- Leafy greens
- Dark chocolate
- Whole grains
Some other magnesium supplement brands include;
- Magnesium complex
- Neuro mag magnesium L – threonate
- Doctor’s Best
- Nature made magnesium
- Triple calm magnesium
We must include the results of studies on the healthy amount of magnesium supplements that should be taken. Magnesium supplements can supply anti-anxiety benefits between the dosage of seventy-five and three hundred and sixty per day.
Magnesium Supplements Effects
Apart from anxiety treatment, there are other positive effects of taking a magnesium supplement is that it helps to improve bowel health and your mood. Magnesium also gives better sleep, it treats constipation, reduces pain, reduces blood pressure, enhances mood, and treats migraines.
However, if magnesium supplements are taken too much, that is more than the recommended 350g each day, it could result in health hazards like diarrhea, vomiting, cardiac arrest, lethargy, reduced blood pressure, muscle weakness.
If you think you have taken an overdose of the supplement, see a doctor right away. Also, ensure that you buy some of the best magnesium supplements for anxiety treatment. There are genuine products out there as well as fake ones. Hopefully, with our list, you make the right choice.