Magnesium may be effective in reducing anxiety

As one of the most abundant minerals in the body, magnesium plays an important role in various bodily functions and has health benefits. In addition to these benefits, it could be useful as natural treatment for anxiety. While experts agree that more study is needed, there is research to suggest that it can indeed help combat it.

A 2010 research review of the effects of magnesium on anxiety found that the mineral could be an effective treatment. More recently, in 2017, another review looking at 18 different studies found that magnesium reduced anxiety in vulnerable people.

People who participated in these studies suffered from mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalized anxiety.

It is important to consider that studies that confirm the effectiveness of magnesium were based on the personal perceptions of the patients, so the results are subjective.

The 2017 review indicated that more controlled trials are needed to definitively confirm its effectiveness. However, there are reasons to think that magnesium may be effective for anxiety, since can improve brain function.

An investigation confirmed that magnesium plays an important role in regulation of neurotransmitters, which send messages throughout the brain and body. In this way, the mineral has a role in neurological health.

So the evidence indicates that magnesium may be an alternative to consider if you suffer from anxiety, but it is necessary to receive confirmation from a specialist before consuming it for this purpose.

other benefits of magnesium

In addition to contributing against anxiety, magnesium has other very beneficial effects for the entire body:

  • Reduces constipation
  • Improve sleep
  • Reduces pain
  • Reduces migraine
  • Reduces the risk of type 2 diabetes
  • Lowers blood pressure
  • Improves mood

side effects

Magnesium may cause unwanted effects when consumed in excess. Some of the symptoms of excess magnesium are diarrhea, nausea, vomiting, cardiac arrest, low blood pressure, lethargy, and muscle weakness.

How to consume it to take advantage of its benefits?

According to the United States Office of Dietary Supplements, studies have consistently shown that many people they don't get enough magnesium from their diets. As a result, many suffer from its deficiency.

The recommended daily allowance for adults is between 310 and 420 mg, but differs by age and sex. The pregnant women They also require more magnesium, since pregnancy can affect how your body absorbs certain vitamins and minerals.

These are some foods rich in magnesium that we should try to incorporate into our diets if we eat little of this mineral:

  • Green leafy vegetables
  • Avocado
  • Dark chocolate
  • Vegetables
  • Whole grains
  • Walnuts
  • Seeds

If you take magnesium as a supplement, studies that showed it may have anti-anxiety effects generally used 75 to 360 mg daily dose, based on the 2017 review.

But as always, it is best to consult a health professional before taking any supplement to know the correct dose for you.