Magnesium is known as a magic mineral. It is involved in more than 300 biochemical reactions in the body. Multiple research suggests that magnesium plays an important role in reducing cortisol which is a stress hormone and taking magnesium supplements can help to reduce stress and anxiety.
In this blog we will understand how magnesium helps to lower the stress, can you take magnesium supplement to reduce stress and how to take magnesium supplement to reduce stress and anxiety.
Role of Magnesium to Reduce Stress and Anxiety
-
Regulates the Hypothalamic-Pituitary-Adrenal (HPA) Axis
HPA axis is the central system controlling stress responses. It involves the hypothalamus, pituitary gland, and adrenal glands, which work together to produce cortisol. Magnesium helps to modulate this system by affecting neurotransmitters and hormones involved in stress, such as ACTH (adrenocorticotropic hormone) and CRH (corticotropin-releasing hormone).
-
Controls Neurotransmitter
Magnesium is an intracellular mineral which means it remains inside the cell. During stressful situation magnesium moves outside the cell and blocks certain chemicals called “excitatory neurotransmitters.” These chemicals make us feel stressed and anxious. By blocking these stress-causing chemicals, magnesium helps to reduce stress and keep us calm. Think of magnesium as a friendly guard: it usually hangs out inside the cell but rushes outside to calm things down when stress shows up.
-
Reduces neuroinflammation
Stress can cause inflammation in the brain which can cause an overproduction of cortisol. Magnesium has anti-inflammatory properties, which help to reduce neuroinflammation, thereby lowering excessive cortisol production.
-
Supports GABA Activity
GABA, also known as gamma-aminobutyric acid, is an inhibitory neurotransmitter. It can slow down your brain and have a relaxing impact by blocking signals in your central nervous system. By strengthening GABA’s relaxing properties and acting as a co-factor for GABA receptors, magnesium lowers cortisol levels by encouraging relaxation.
-
Blocks NDMA Receptor
NMDA receptors are tiny gates on brain cells. These receptors help transmit signals which help communicate with each other. NDMA receptors, when overactive, can lead to stress and anxiety. Magnesium helps to block NMDA receptors, preventing overstimulation and promoting a calming effect, which helps in reducing cortisol levels.
Does Magnesium Supplements Helps to Reduce Stress?
Several research studies have highlighted the benefits of incorporating magnesium supplements into ones routine to alleviate stress and anxiety. One study indicated that magnesium plays a role, in the regulation of neurotransmitters, for transmitting messages in the brain and body thus impacting neurological well being (1).
Moreover, another study demonstrated that magnesium influences the hypothalamus, a brain region involved in overseeing the functions of the adrenal glands. This underscores the significant role magnesium plays in supporting health (2).
Best Types of Magnesium Supplements for Anxiety
-
Magnesium Citrate
Magnesium citrate: This well-known supplement mixes citrate ions with magnesium. Compared to other forms of magnesium, it is more readily absorbed by the body due to its higher bioavailability. Furthermore, current studies have demonstrated that magnesium citrate can dramatically raise anxiety levels among other health markers.
-
Magnesium Oxide
One of the most popular magnesium supplements is magnesium oxide, which is created when magnesium ions and oxygen are combined. One common sign of chronic anxiety is migraine headaches, which have been shown to be improved by magnesium oxide.
-
Magnesium Chloride
Magnesium chloride is usually more completely absorbed and has been associated with better fasting glucose levels in type 2 diabetics compared to other forms of magnesium. Magnesium chloride has also been connected to reducing depression and anxiety symptoms.
How to Take Magnesium Supplements for Stress?
The recommended dietary allowance of magnesium for adults is 310 to 420mg per day. Hence choose a magnesium supplement that provides the required amount which can help you fulfill your daily requirement of magnesium. Studies suggest that magnesium supplement that showed positive results in reducing stress had 300mg of elemental magnesium.
Choose magnesium supplement which contains magnesium oxide, magnesium citrate or magnesium chloride.
Conclusion
Stress is a part of our everyday life, but chronic stress can cause harmful effects in our body. Cortisol is responsible for causing stress in the body. Research suggests that magnesium helps to reduce cortisol levels in the body. Magnesium supplements can help reduce your cortisol levels. Consult your doctor before taking magnesium supplement for stress and anxiety.
FAQs
1. Which magnesium is best for stress and anxiety?
Elemental magnesium like magnesium oxide is the best for stress and anxiety.
2. How much magnesium should I take for stress and anxiety?
Health experts recommend taking 300mg to 400mg of magnesium for stress and anxiety.
3. What is the 3-3-3 rule for anxiety?
It is a common technique to reduce anxiety. It involves observing three things, listening to three things and moving three parts of your body.
4. What are 4 ways to reduce anxiety?
Four steps to reduce anxiety
- Practice meditation
- Exercise
- Proper Sleep
- Magnesium Supplements
1 Comment
Magnesium’s role in reducing cortisol is fascinating—it’s a natural way to combat stress and support overall well-being!