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Anxiety and Stress Can Deplete Magnesium
Anxiety depletes magnesium in our bodies which can then further exacerbate the anxiety. If you have anxiety it is extremely important to make sure you are getting adequate amounts of magnesium. Most likely this will mean adding in a magnesium supplement or using Epsom salts. The amount of magnesium you get from your diet most likely will not be enough to replace the amount depleted due to anxiety.
It is estimated that 90% of the population is magnesium deficient. This is due to a lack of magnesium in the diet and the minimal amount found in our farming soil. Those with anxiety are getting even less due to the depletion it causes.
Anxiety causes immense stress on the body and results in the endocrine system releasing stress hormones including epinephrine, cortisol, and adrenaline. An increase in these stress hormones directly causes the magnesium levels to drop.
So could anxiety be caused by a magnesium deficiency? Absolutely, there are many that believe they are “cured” just from correcting their magnesium deficiency. This may not be the case for everyone with anxiety or it may just significantly help improve some symptoms.
The issue is how do you find out if you are magnesium deficient?
To test for it most places use the blood serum magnesium test. This test has been reported to not accurately measure the magnesium status. So do not rely on a blood test to determine if you need more magnesium.
It would be best to slowly add in magnesium and see how you feel, really listen to your body. A sign to watch out for that you are getting too much magnesium is the occurrence of diarrhea.I have found that Epsom salt baths are a really great way to increase magnesium levels. When I use Epsom salts I feel an immediate difference and relief from stress and anxiety.
How do you me know if you are getting too much magnesium? Too much can affect your heart
My doctor always told me if my bowels become loose then back off the magnesium.
i’m suffering from anxiety …but now i start jogging and getting better day by day..Exercise is also considerateness vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Or, if your body feels better, so does your mind. Exercise and other physical activity produce endorphin — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress…Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects….Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache….Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
Although exercise has a positive effect for most people, some recent studies show that for some, exercise may not have a positive effect on anxiety or depression or may not make a strong impact on long-term mental health.
Like all forms of therapy, the effect can vary: Some people may respond positively, others may find it doesn’t improve their mood much, and some may experience only a modest short-term benefit. Nonetheless, researchers say that the beneficial effects of exercise on physical health are not in dispute, and people should be encouraged to stay physically active.If you have an exercise program already, keep up the good work. If not, here are tips to get you started.
5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
I make sure to do yoga, take walks, and dance every day now. Thank you for sharing with us 🙂
Thanks Lori for great advice, I have been doing a study on anxiety today, The first step towards reducing anxiety, therefore is to balance your blood sugar by eating a low GL diet, (Glycemic Load) containing slow= releasing carbohydrates eaten with protein , increase magnesium- the calming mineral. magnesium not only relaxes your mind but also your muscles , you need to take 500mg of magnesium a day, seeds and nuts are also rich in magnesium as are vegetables and fruit , but especially dark green leafy vegetables such as kale or spinach, if eating these magnesium rich foods every day, which should provide 200mg and supplementing an additional 300mg, also try to become caffeine free, the highest amounts of caffeine are found in strong coffee and high caffeine energy drinks. There are also some in tea, but tea is more calming due to the presence of an amino acid called theanine.
Great suggestions! I’ve noticed a great improvement from changing my diet too and trying to minimize spikes in blood sugar.
Hi I’m sergio u have anxiety and depression I want to take mag pills but I take high blood pressure pills can I take mag?? My anxiety symptoms are krazy need help thanx
I would just double check with your doctor first.
Taking 500mg of magnesium citrate daily stopped my panic attacks and agoraphobia cold. Figuring out that my crap diet was basically giving me no magnesium has also caused me to re-evaluate what Ive been putting in my body and Ive been trying to eat healthier too. Magnesium has felt like a miracle to me, but in reality I know it’s not a miracle, I’ve just been starving myself of an essential mineral.
I’m so happy to hear that!
I came across your page on Pinterest & was intrigued by the topic, since my teen has been having anxiety for awhile. Not debilitating, but it comes up on occasion & more so during her cycle.
Her diet could help..a magnesium supplement makes her jumpy?? so will try bananas more often & foods with magnesium.
Magnesium oil and Epsom salts have also greatly helped me.
Dr. Carolyn Dean, http://drcarolyndean.com/2014/02/oral-magnesium-better-than-iv/
Check her website out…she’s got some great info. on magnesium!
I was wondering how much magnesium to take to begin with? And how often could one use epsom salt baths for a treatment of getting magnesium? Thank you.
Lori, Health Extremist
Hi Dana Lynn, that would be a great question for a naturopath. For baths, many people use Epsom salt baths weekly to start out and gradually increase. I take an Epsom salt bath a couple times a week and the few days I don’t, I soak my feet in a Epsom salt foot bath. Here’s a little more info about Epsom salt baths: https://www.treasuredtips.com/epsom-salt-detox-bath/
Have you heard of mag increasing anxiety? Perhaps at the onset of treatment? Everytime I have started taking mag, my anxiety goes thru the roof, so I stop. Am I taking too much? Is my body just really depleted and is freaking out? Trying to get this anxiety under control.
Lori, Health Extremist
Hi Mandi, the majority of the research and information I have found links a magnesium deficiency with causing anxiety. However, even from a google search, there is also some information on the opposite occurring, as you mentioned. Anxiety may be caused by many different reasons, a magnesium deficiency is just one possibility. Speaking with a naturopath can be beneficial to find out the cause of the anxiety.
Does anyone have a suggestion for a brand of oral magnesium, or a “spray” and what mg to start with?
There is a food grade (most pure you can get) called Re-Vive Naturals. It can be found on Amazon too. They carry the oil or the flakes which you use in a foot bath or just take a regular bath. Very excellent product. No grit or dirt in the product and it dissolves quickly. I used to get bad leg cramps. I use the flakes at night in a foot bath and I use the spray every day. No cramps and I feel much better. I’ve heard ,and read , using transdermally is the most efficient way to up your magnesium levels. Too many supplements will give you the runs and is not absorbed as well. Hope this helps.
Dawn @ cuter than gluten
Nice post- I didn’t know! Although it explains why raw cacao helps with my occasional anxiety- it has tons of Magnesium. I also take a daily supplement, but I think I will increase it too.
I’m so glad I came across this post. I’ve been plagued with anxiety disorder since early 2010, and was having attacks every day for quite a long time. My psychologist didn’t help me any and she thought I was being a hypochondriac, which really offended me. I hated having to take medicine for daily anxiety attacks. I have been a bit better lately thankfully. But I think I will try to get more magnesium into my diet and see how I go.
Great info! I suffered from anxiety 10 days before my period and my Dr gave me a RX for Prozac which I used for almost a year. I hated the Prozac! So I did a quick search on Google and found out about Magnesium, talk about life changing! It’s a shame how clueless Dr’s are. Magnesium also stopped my migraines!
This is exactly what happened to me! My anxiety is soo much better since I have been taking magnesium 2 times a day. This is not something doctors would ever tell you, even my naturopathic didn’t say anything about it! I was suffering before for no reason…just needed magnesium.
I simply believe the severe anxiety and trouble swallowing I was suffering with has been due to low magnesium in my diet. I also was so nervous could barely sit still. The swallowing issue the most difficult to understand. Doctors just prescribe anxiety medication. I did not want to be medicated, only to have answers. Found miracle sunflower seed. I came across an article on their nutritional benefits. Realized they contain magnesium. Looked up magnesium deficiencies. Wow! Anxiety and trouble swallowing. I eat very little meat or breads . I’ve been eating two handfuls of sunflower seeds everyday for a month. Found my miracle seed. Who knew ?? A SUNFLOWER SEED. I hope this helps . Sometimes its simply our diets and the lack of nutrients and or minerals.