Magnesium is a nutrient that the body needs to stay healthy and develop its vital functions. Various studies have suggested that this nutrient may help people suffering from stress and anxiety. At Qué Pasa we tell you where to get it.
Anxiety is a natural response of the body to stress or a situation perceived as threatening. It’s an emotion that we all feel at some point in our lives and can manifest in different ways. such as worry, nervousness, restlessness or tension.
Anxiety can be an adaptive response that helps us cope with difficult or dangerous situations by putting us on alert, but when it is too strong it can become a disorder.
Anxiety disorders are mental health problems that affect a person’s daily life. , interfering with its ability to function normally. These disorders can manifest with physical and emotional symptoms and often require treatment which may include cognitive behavioral therapy, medication, or a combination of both.
Magnesium against anxiety and stress: is it really effective?
If you’ve ever wanted to relieve your anxiety, you’ve probably sought medication or alternative therapies, but Have you ever thought about magnesium? Magnesium is an essential mineral that plays a crucial role in various biological functions.
“Magnesium is an essential element that our body needs,” explains the psychiatrist. Joseph Austermann from the Cleveland Clinic (USA) in a release . “It is key to several biological processes such as cellular function and energy use.”
Magnesium is a nutrient that the body needs to stay healthy and is important for many bodily processes, for example to regulate the functioning of muscles and the nervous system.
Additionally, there is some scientific evidence that it can help reduce the risk of high blood pressure. It may also help control blood sugar levels in people with Type 2 diabetes .
Given its involvement in many essential functions, a lack of magnesium can have several health impacts, including fatigue, muscle weakness, heart problems and, in some cases, contribute to anxiety disorders.
“We know from studies done 10 to 15 years ago that about 70 percent of Americans are magnesium deficient,” says Dr. Austerman. “So it’s a pretty common thing that we see.” And we found that when you give magnesium to people, especially those with mild anxiety, they tend to improve.
From a neurological perspective, it has been observed that low levels of magnesium may be associated with symptoms of anxiety and studies have suggested that Magnesium May Be Beneficial for Managing Anxiety and Stress .
Consuming magnesium could help combat anxiety and stress
Magnesium helps regulate the activity of certain neurotransmitters in the brain, such as serotonin , which plays an important role in controlling mood and anxiety. Additionally, magnesium also helps regulate muscle function and may have relaxing effects.
Some studies suggest that magnesium supplementation may have beneficial effects in reducing anxiety symptoms in some people. First, it has been shown that Magnesium helps level the release of cortisol, one of the body’s stress hormones.
Lots of studies explored the effect of magnesium on reducing cortisol levels during times of stress. Magnesium may resolve this excessive anxiety by decreasing or blocking neuroendocrine pathways that send cortisol to the brain, the release notes.
Furthermore, The relationship between magnesium and anxiety is also linked to its ability to modulate neurotransmitter activity. such as serotonin and gamma-aminobutyric acid (GABA), which are associated with mood and anxiety control.
Neurotransmitters serve as the brain’s on-off switches: when you’re stressed or anxious, they turn on, and when you calm down, they turn off. “When too many of your switches are turned on, your nerves become hyperexcited, so you feel anxious and may even feel depressed, especially in the emotional control centers of our brain,” Dr. Austerman explains at the clinic.
What turns off this switch, called glutamate, is GABA. Magnesium helps release GABA (the inhibitory neurotransmitter) to dampen the excited neurotransmitter glutamate, according to Dr. Austerman. ““In some ways, magnesium can mimic the effect of some of our anti-anxiety medications” said.
In one repetition randomized controlled trial carried out in 2017, it was observed that magnesium supplements they improved symptoms of mild depression and anxiety. To this is added a Systematic review from 2017 concluded that about half of the studies looking at magnesium and anxiety found a positive effect, but the studies were of poor quality.
However, a slightly larger trial also found improvements in anxiety and stress symptoms, and a 2020 systematic review found benefits for symptoms of mild depression and anxiety. But no benefit appeared in studies looking specifically at people with panic disorder or generalized anxiety disorder, which typically require medical supervision.
It is important to emphasize that the relationship between magnesium and anxiety is complex and there is still a lack of research on the subject, and that supplements such as magnesium are not an adequate substitute for professional medical care. This is why it’s important to talk to a doctor about your anxiety and other steps you can take to manage your symptoms, as other therapies may be more effective than magnesium.
Where to find magnesium?
Magnesium is found in a variety of foods and can be obtained through a balanced diet. Here are some foods rich in magnesium:
- Green leafy vegetables: Spinach, chard, kale and other leafy greens are good sources of magnesium.
- Nuts and seeds: Almonds, walnuts, sunflower seeds and pumpkin seeds are rich in magnesium.
- Legumes: Chickpeas, lentils and beans are excellent sources of magnesium.
- Whole grains: Whole grains like oats, brown rice and quinoa contain magnesium.
- Fish: Fish like salmon, mackerel and halibut are good sources of magnesium.
- Banana: Banana is a fruit that also provides a significant amount of magnesium.
- Lawyer: Avocados are a source of magnesium and also provide other nutritional benefits.
- Dairy products: Milk, yogurt and cheese are sources of magnesium, although their content may vary.
It is important to note that magnesium absorption can be affected by other nutrients, such as calcium and vitamin D. Additionally, food processing can reduce magnesium levels, so opt for fresh foods and Minimizing the consumption of highly processed foods can be beneficial.
In some cases, when diet is insufficient to meet magnesium requirements, supplementation may be considered. He magnesium citrate It is a supplement related to citric acid and is often used as a laxative. According to Dr. Austerman, this is the most commonly available type of magnesium without a prescription.
There is also the magnesium glycinate, a form of magnesium supplement in which magnesium is bound to the amino acid glycine. This form of magnesium is known to have high bioavailability, meaning it is easily absorbed by the body and used effectively.
He Magnesium L-threonate is another form of magnesium supplement that combines magnesium with the amino acid L-threonine. This specific form of magnesium has been used in some supplements due to its unique absorption and penetration properties into the brain.
If you are considering taking supplements, consult the normal intake recommendations of the National Institute of Health . Too much magnesium can have unwanted side effects such as muscle weakness, nausea, vomiting, low blood pressure, or feeling tired. It is always advisable to consult a healthcare professional before taking any supplements. to ensure it is safe and suitable for your individual needs.
Source: Latercera
I am David Jack and I have been working in the news industry for over 10 years. As an experienced journalist, I specialize in covering sports news with a focus on golf. My articles have been published by some of the most respected publications in the world including The New York Times and Sports Illustrated.