Nutritional deficiencies may have a significant impact on mental health conditions such as anxiety and stress. Stress and anxiety can also lead to a depletion of your body's supply of important nutrients such as magnesium. Magnesium is important for a number of physical and psychological processes, yet most Americans do not obtain enough of this mineral from dietary sources. Compounding this problem is the fact that most people are exposed to high levels of stress and anxiety on a daily basis.
Significance of Magnesium
Magnesium is required for more than 300 biochemical processes in your body, according to the National Institute of Health's Office of Dietary Supplements. It is important for proper immune-system functioning, maintaining heart rhythm, blood-sugar regulation and energy metabolism, among other roles. While it is unusual to have a serious magnesium deficiency, most people do not have an adequate intake of magnesium from dietary sources. Average daily intakes of 400 mg of magnesium for the average adult male and around 300 mg for the average adult female are recommended. In the early phases of magnesium deficiency, you may experience a number of undesirable physical and mental effects, including fatigue, weakness and vomiting. As the deficiency progresses, you might experience changes in your personality, seizures and variations in your heart rhythm. Among other factors, chronic stress and anxiety can lead to a magnesium deficiency.
Magnesium for Stress
Magnesium is often referred to as an anti-stress or calming mineral. According to Dr. Leo Galland, your body releases magnesium into your bloodstream during times of stress. At the same time, your body also releases adrenaline. Adrenaline is the hormone responsible for your fight-or-flight response. Excess levels of adrenaline can cause your body to lose magnesium stores more quickly. The purpose of the release of magnesium is to counter the effects of adrenaline. If you are constantly under stress or have a poor intake of magnesium, the effects of stress on your body are intensified. Increasing your dietary intake of magnesium or using magnesium supplementation may help alleviate this effect. Good dietary sources of magnesium include halibut, almonds, walnuts, cashews, soybeans, spinach, fortified cereals and oatmeal.
Magnesium for Anxiety
Chronically high levels of stress can lead to the development of anxiety disorders. You normally experience anxiety in response to stressful situations. However, if you are consistently exposed to stress, your levels of anxiety may persist even if the stressor subsides. According to Theodore A. Stern and coauthors in the book, "Massachusetts General Hospital Guide to Primary Care Psychiatry," anxiety disorders are the most commonly occurring psychiatric disorders due to chronic stress. Just as during chronic stress, your body quickly uses up its stores of magnesium during times of anxiety. A lack of magnesium is associated with increased feelings of anxiety and may exacerbate symptoms of anxiety disorders.
A study published in the December 2004 issue of the journal "Neuropharmacology" examined the effects of magnesium depletion on anxiety and depression-related behaviors in laboratory rats. The findings, which may be extrapolated to human subjects, indicated that magnesium deficiency can increase these behaviors. Additionally, another study published in the July 2004 issue of the "Journal of Women's Health and Gender-Based Medicine" showed that supplementation of magnesium plus vitamin B-6 had a beneficial effect on the reduction of anxiety-related premenstrual symptoms. Further scientific research is needed to confirm the benefits of magnesium for anxiety.
Considerations
While increasing your intake of dietary magnesium may be beneficial especially during times of stress and anxiety, you should consult your doctor before taking a magnesium supplement. According to the University of Maryland Medical Center, magnesium supplements should only be used under a doctor's supervision if you have a heart or kidney condition. Additionally, magnesium can cause interactions or serious side effects with certain medications.
References
- Office of Dietary Supplements: Magnesium
- Healthy.net; Magnesium: The Stress Reliever; Leo Galland, MD, FACN
- "Massachusetts General Hospital Guide to Primary Care Psychiatry"; Theodore A. Stern, John B. Herman and Peter L. Slavin; 2003
- "Neuropharmacology"; Magnesium-deficient Diet Alters Depression- and Anxiety-related Behavior in Mice...; Nicolas Singewald, et al.; December 2004
- "Journal of Women's Health and Gender-Based Medicine"; A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium Plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms...; Miriam C. De Souza, et al.; July 2004
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich; June 2009
