Magnesium for anxiety, does it help or not?
It's the 21st century, and we now know that nutritional deficiencies can play a role in health issues. Vitamin and mineral deficiency can cause various health & mental conditions. Increased nutrient intake can make a huge difference.
Magnesium is often claimed to be an effective solution when dealing with anxiety and stress, but what does science say about this mineral?
In this article, we are focusing on magnesium and its importance for anxiety, stress, depression, and more. We browsed scientific studies looking for evidence and found some compelling results.
The Essential Mineral Magnesium – A Brief Overview
Magnesium plays a role in hundreds of processes in the human organism. This mineral participates in regulating blood pressure and blood sugar, supports the optimal function of nerves and muscles, and helps with protein synthesis.
A wide range of potential benefits of magnesium makes this mineral a crucial nutrient for the human body. You can find magnesium in various foods but also medications and health supplements.
Various nuts like peanuts, cashews, and almonds are the highest sources of magnesium in food. Spinach, black beans, soymilk, and cereals are also excellent sources of magnesium.
Magnesium Deficiency is extremely common.
In the US, 50% - 75% of people are deficient in magnesium. It is such a common issue, but many people do not even know the harmful effects it can cause.
Magnesium Deficiency Relating to Anxiety, Depression, and Stress
What does science say about magnesium levels relating to anxiety, depression, and stress? We compiled 6 of the most relevant scientific research studies below.
Research Study 1 (Magnesium deficiency relating to anxiety)
Neuropharmacology published a study in 2012, where it is stated that anxiety is induced by magnesium deficiency.
Mice were the focus of the study, and the ones with lower magnesium levels displayed increased anxiety during tests. Compared to the mice who had sufficient magnesium levels, their anxiety levels were dramatically different.
Research Study 1 Reference: (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/)
Research Study 2 (Magnesium intake preventing depression)
The Journal of the American Board of Family Medicine published a study in 2015. The focus was on the connection of depression to magnesium.
The researchers wanted to see if increased magnesium intake helps prevent depression-like symptoms. The scientists used data from a survey conducted on 8,894 adults.
That is a lot of people to take data from! This study was very in-depth.
The scientists discovered that the correlation between magnesium and depressive behaviors is considerable. That indicates magnesium could have both a protective effect against depression and help in battling against these disorders.
Research study 2 reference: (https://www.jabfm.org/content/28/2/249.long)
Research Study 3 (Magnesium deficiency relating to fatigue)
This clinical trial by Lancet determined the relationship between magnesium deficiency and chronic fatigue. Chronic fatigue may be a consequence of frequent stress exposure.
Patients who deal with chronic fatigue syndrome were the subject of a study conducted in 1991. A total of 32 patients took part in a study where 15 received magnesium supplementation, and 17 participants a placebo.
The results showed that patients who received magnesium experienced less pain and more energy.
They also reported feeling better emotionally. The researchers noted that magnesium levels in red cells were back to normal after six weeks in all patients who received magnesium.
Research study 3 reference: (https://www.ncbi.nlm.nih.gov/pubmed/1672392)
Research Study 4 (Magnesium intake for depression recovery)
Another intriguing study was published in 2006 by Med Hypotheses. The idea was to consider the importance of magnesium in an accelerated recovery from major depressive disorders.
The researchers found the increased magnesium intake benefited mental illnesses in these case histories including traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, cocaine, alcohol and tobacco abuse, hypersensitivity to calcium, short-term memory loss and IQ loss.
The researchers pinpoint that there are case histories where up to 300 milligrams of magnesium daily enabled recovery from depression in only seven days.
They also indicate that drinking water doesn't contain enough magnesium nowadays. There are not enough minerals in most people's drinking water. That is why the researchers believe that grain fortification and drinking water with magnesium available can be helpful in fighting a magnesium deficiency.
Research study 4 reference: (https://www.ncbi.nlm.nih.gov/pubmed/16542786)
Research Study 5 (Magnesium for Anxiety & Depression)
A Norwegian study also supported the findings that lack of magnesium contributes to anxiety and depression. The researchers analyzed a sample of more than 5,708 individuals with self-reported anxiety and depression symptoms.
The study showed an inverse relationship between anxiety and magnesium levels. That means an increased magnesium intake has the power of preventing and reducing anxiety.
Research study 5 reference: (https://www.ncbi.nlm.nih.gov/pubmed/19271419)
Research Study 6 (Magnesium & Anxiety)
A systematic review of the effects that magnesium intake could have on anxiety was the subject of an article published in 2017. The researchers also discussed the efficiency of combining magnesium with an increased intake of vitamin B6.
According to them, details from three studies indicate that the combination of these two nutrients could help to improve the subjective anxiety feeling.
Research study 6 reference: (http://eprints.whiterose.ac.uk/111407/)
What Is the Recommended Magnesium Intake?
As for magnesium supplementation, here is a table describing the acceptable upper intake of this mineral:
When discussing optimal magnesium intake, it is crucial to mention that it depends on age. The range varies from 400-420 milligrams (men) or 350-360 milligrams (women) in adults.
Tolerable daily levels of magnesium intake (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
The three most common forms of this mineral in supplements include magnesium chloride, citrate, and oxide.
Why Are Magnesium Transdermal Patches Better Than Capsules?
Magnesium is unique because it does not absorb well inside the gut. This could be a reason why 75% of people are deficient in this essential mineral. The most effective way to absorb magnesium is through the skin. Many people opt into taking a magnesium salt bath for the ultimate absorption and intake of magnesium.
Our magnesium product is a transdermal skin patch. Which makes it much easier to consistently take than a salt bath. These are applied directly to your skin, and they secure a direct flow of this mineral to your bloodstream.
Study 1 Supporting Magnesium Transdermal Absorption
A study published in 2010 in the European Journal for Nutraceutical Research demonstrated encouraging results regarding transdermal magnesium absorption. The researchers used hair analysis to determine the results. The participants used transdermal magnesium for 12 weeks.
The results showed an average increase in magnesium absorption of 59.7% due to transdermal patches.
The same study indicates that it took from nine months to two years to achieve the same results with magnesium capsules. Other results showed an improved ratio of calcium and magnesium with an improvement on average set at 25.2%.
Study 2 Supporting Magnesium Transdermal Absorption
Another research discussed the importance of hair follicles when absorbing magnesium.
The study proved that follicles play a vital role in the absorption. The absorption depends on exposure time and concentration.
That is another reason in favor of skin patches since they remain on your skin for hours. It secures a maximum release of magnesium into your bloodstream.
Conclusion: Magnesium for Anxiety is Very Effective
Evidently, magnesium may have some great benefits for anxiety and stress.
There are countless scientific research studies that support this. Magnesium is called an essential mineral for good reason. Because your body needs it to perform essential functions.
Without it, your health & mental health may go out of wack. It is important to know how common it is to be deficient in magnesium. Meaning that if you are not paying attention to it you are most likely deficient. Its an easy fix and we recommend to consistently take 200-400mg of magnesium daily.