If at any time you feel that you may harm yourself or have thoughts of suicide, call an ambulance on triple zero (000). You can also talk to your family, friends or doctor, or call Lifeline on 13 11 14, available 24 hours a day.
Tight chest, shaky hands, muddled thoughts. These are some of the physical reactions you may experience regularly if you have an anxiety disorder.
Anxiety disorders are the most common mental health conditions in Australia. They affect 1 in 4 Australians at some stage in their life. Anxiety disorders can impact your ability to sleep well, concentrate and enjoy life.
While there are effective ways to manage anxiety, such as psychological therapy, lifestyle measures and medication, there has been a surge of interest in the use of magnesium supplements for managing anxiety.
Here’s what you need to know about anxiety and magnesium.
Magnesium is a nutrient important to many essential functions and processes in the body. It helps to ensure your nerves work properly and keeps blood sugar and blood pressure at the right levels.
Magnesium comes from the foods we eat and supplements.
If you don’t have enough magnesium in your body, you may experience symptoms such as headaches, loss of appetite, nausea, vomiting, fatigue and weakness.
Does magnesium impact on anxiety?
Although magnesium can support your overall health and wellbeing, the relationship between magnesium and anxiety is unclear. Researchers need to conduct more studies to better understand it.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts:
Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.
One of the body’s reactions to stress and anxiety is muscle tension. Magnesium is an essential nutrient for muscle function and helps muscle tissue to relax. A deficiency in magnesium can increase muscle tension and cramps.
Magnesium may help with your sleep quality by regulating the neurotransmitter GABA that’s important for sleep. The effect that magnesium has on reducing muscular tension and nervous system regulation may also contribute to a better night’s sleep.
How do I take magnesium?
You can take magnesium via foods that contain it or magnesium supplements.
Foods high in magnesium include:
green leafy vegetables
legumes
nuts and seeds
wholegrains
There are different types of magnesium supplements that you can take. You should speak with your doctor if you’re thinking of taking a magnesium supplement. They can recommend one if needed and advise on the correct dosage.
Does magnesium have side effects?
It’s important to get enough magnesium, but too much can cause diarrhoea, nausea and abdominal cramping — this is known as hypermagnesemia.
Taking a magnesium supplement can also affect the way your body absorbs some medications and antibiotics.
Always talk to your doctor or pharmacist about taking magnesium supplements with other medication or if you have any health conditions.
Further information and resources
In an emergency, call triple zero (000) and ask for an ambulance.
Magnesium may reduce anxiety symptoms by improving sleep quality, calming the nervous system, improving mood, and decreasing muscle tension. Research suggests that magnesium L-threonate and magnesium glycinate
magnesium glycinate
Magnesium bisglycinate is a dietary supplement made of magnesium and glycine. It is effective for pregnancy-induced leg cramps according to one clinical trial, but more research is needed before it can be routinely recommended.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
Some medications for anxiety relief can have uncomfortable side effects. So, at times, people with anxiety consider herbal remedies as alternatives. Examples include chamomile, valerian, and more. Talking with a doctor before reducing or stopping prescription medication or starting an herbal supplement is important.
“You may start to notice a difference in as little as a few days,” explains Ahmad, noting that in some cases, it can take up to two weeks of taking magnesium to notice any effects. “In my clinical experience, the reduction of anxiety and stress is also fairly rapid, usually within a few days,” agrees Dr.
Magnesium can help with keeping our neurotransmitters from over-firing and making anxiety worse. According to Dr. Austerman, it does this by blunting the release of glutamate — the excitatory neurotransmitter — and helping release GABA, the inhibitory neurotransmitter.
Magnesium also interacts with gamma-aminobutyric acid (GABA) receptors, helping to maintain normal transmission of this calming neurotransmitter, while balancing levels of glutamate, an excitatory neurotransmitter.
Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body. Magnesium may help to manage your stress response system and cortisol levels.
Is it OK to take magnesium every day? Magnesium is generally well-tolerated if you take an amount within the recommended daily intake of 400–420 mg for males and 310–320 mg for females ( 35 ). If you take other medications or supplements, it is best to talk with a doctor or pharmacist to prevent drug interactions.
The most prominent of anti-anxiety drugs for the purpose of immediate relief are those known as benzodiazepines; among them are alprazolam (Xanax), clonazepam (Klonopin), chlordiazepoxide (Librium), diazepam (Valium), and lorazepam (Ativan).
Whenever you're experiencing anxious thoughts, doing something that 'fills your mind' and needs complete focus can be a good distraction. Small things like leaving the room or going outside can be effective. One other technique that some people use when calming their anxiety is counting backwards.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Choose Magnesium Glycinate if you're having trouble sleeping, need enhanced calm and muscle relaxation, or want to support your mood. Choose Magnesium Citrate if you're looking to boost your overall levels of Magnesium in your body, or if you're looking for digestive regularity or cardiovascular support.
Also known as dolomite or magnesite, magnesium carbonate is a mineral salt. Natural Vitality CALM Magnesium Carbonate Powder combines magnesium carbonate with citric acid. When mixed with water, that combination creates a solution of magnesium citrate, which is more easily absorbed than magnesium carbonate alone.
If you are looking to support cardiovascular health and improve exercise performance, magnesium taurate may be the best choice for you. If you are looking to promote relaxation, improve sleep quality, and reduce symptoms of anxiety and stress, magnesium glycinate may be the best choice for you.
Magnesium L-threonate: This form of magnesium is “able to cross the blood-brain barrier, making it potentially beneficial for brain health and cognitive function,” reports Hartnett, adding it may also relieve sleeplessness, tense muscles and anxiety.
Introduction: My name is Pres. Lawanda Wiegand, I am a inquisitive, helpful, glamorous, cheerful, open, clever, innocent person who loves writing and wants to share my knowledge and understanding with you.
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