Could one of the symptoms of magnesium deficiency be anxiety? Magnesium intake is at a low amongst Americans and it’s believed that this is, in part, due to a major shift from whole grains to refined flours.
Studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake, and the good news is that the results aren’t limited to generalized anxiety disorder.
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Anxiety is the most common mental health disorder in the world, presenting with symptoms such as fearfulness and panic, but what causes anxiety?
That’s an interesting question, without a single definitive answer.
Previously, aspects such as genes and the environment have been closely studied, but more recently the attention has shifted to nutrition.
This is large because of new findings which may suggest that anxiety is more common in developed countries than in developing countries.
A genetic predisposition to anxiety is undoubted; however, the nature and extent of that contribution is still unclear. Getting a DNA Test Kit can help you learn more about your genetic predispositions.
Does Magnesium Deficiency Cause Anxiety?
One of the main areas of interest is magnesium. Magnesium intake is low amongst Americans and it’s believed that this is, in part, due to a major shift from whole grains to refined flours.
Refined flours have a low mineral content, generally only containing 16 percent of the magnesium that’s found in their unrefined, and arguably healthier, counterparts.
What is Magnesium?
Magnesium is a mineral that has a very important role in many different biological processes. It’s mostly known for its ability to produce energy, and for controlling the release of certain hormones in the body that work to keep the bones strong and healthy.
Along with being a potential contributing factor for anxiety and depression, magnesium deficiency can also have a lot of other effects on the body, including increasing the risk of heart disease, migraines, and high blood pressure.
This may be why a large number of anxiety patients suffer from related illnesses like headaches, chronic pain, sleep disorders, and so on.
Magnesium for Anxiety Health Benefits
Magnesium for the Brain
It is already known that magnesium plays an important role in the brain, most notably creating strong neurological pathways that ensure good communications between the brain and the body.
But perhaps even more interesting, especially in terms of the potential magnesium-anxiety link, is the understanding that magnesium also controls the hypothalamic-pituitary-adrenocortical (HPA) axis, which is the hub of the body’s stress response system. Could one of the symptoms of magnesium deficiency be anxiety?
Magnesium for Anxiety
Research suggests that taking magnesium for anxiety can work well. Studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake, and the good news is that the results aren’t limited to generalized anxiety disorder.
Sources of Magnesium
Magnesium for Anxiety Dosage
Many foods naturally contain magnesium. Foods with magnesium include dark leafy greens, nuts and seeds, fish, beans, and whole grains, so it’s quite simple to include more magnesium in the everyday diet.
However, it’s also possible to take a magnesium supplement for anxiety if it is more convenient to do so.
The best magnesium supplements are those that contain a suitable dosage. The recommended magnesium dosage in the United States is between 310 – 320mg for women, and 400 – 420mg for men.
Is Magnesium Safe?
One of the biggest benefits of magnesium is that it is generally very safe. In fact, magnesium side effects are very rare, and it is difficult to take too much magnesium because the body is capable of removing unwanted and unnecessary minerals effectively and efficiently.
However, it’s always best to check with your doctor before taking magnesium supplements or making any major dietary changes if you are taking any medications.
There are a number of possible magnesium interactions, particularly with antibiotics, blood pressure medications, and diabetic medications, which could reduce the overall efficacy of the drugs, or increase the risk of experiencing negative side effects of these medications.