Magnesium is an essential mineral that plays a critical role in your neuromuscular and cardiovascular systems. It is one of the most abundant minerals in the human body and is involved with synthesizing nucleic acids and proteins and regulating metabolism and other bodily functions.
It’s estimated that around 68% of Americans are not getting the recommended amount of magnesium in their diet. This inadequate intake can be linked to many negative health outcomes, including high blood pressure, cardiovascular disease, and type 2 diabetes.
And because of magnesium’s role in the central nervous system, insufficient magnesium intake is also associated with depression, anxiety, and other affective disorders.
By supplementing with magnesium, you may improve your brain health, especially the hypothalamus and the pituitary and adrenal glands, which are responsible for responding to stress, and therefore reducing your anxiety.
Options For Magnesium Intake
When you go shopping for magnesium supplements, you’ll probably see a variety of different types available. It is typically attached to other substances to make magnesium easier for your body to absorb. Common options include:
- Magnesium Oxide
- Magnesium Glycinate
- Magnesium Citrate
- Magnesium Chloride
- Magnesium Sulfate (Epsom Salt)
- Magnesium Lactate
Each of these is used in slightly different ways, so be sure to read instructions carefully and consult your health care provider if you have any questions. While side effects are uncommon at regular dosages, overdoses can cause serious complications.
Most studies on magnesium for anxiety use magnesium lactate or magnesium oxide, but more research is needed to determine the optimal form and dosage for anxiety relief.
Magnesium can also be found in many foods, which may be a healthier option. Foods high in magnesium include:
- leafy greens
- whole grains
A nutritious diet provides a variety of vitamins, minerals, and other nutrients that work together to support optimal health. If you are struggling with anxiety, adding magnesium-rich foods to your diet may help to reduce your symptoms.
More Opportunities For Anxiety Relief
Improving your diet and taking supplements are not your only options for treating anxiety disorders. Many therapies are effective, including cognitive-behavioral therapy, exposure therapy, and medication.
If you are struggling with anxiety, be sure to talk to a qualified health care provider. With help, you can learn additional effective strategies for managing your stress and anxiety in healthy ways.
Magnesium can be a helpful addition to an anxiety-relief plan, but be sure to explore all of your options to find what works best for you.