The fourth most common mineral in your body, magnesium plays a vital role in the health of muscle and nerve systems, immune function and bone health. Despite its importance to your body's health, specialists observe that most Americans do not receive a sufficient amount of magnesium. Magnesium deficiencies can contribute to feelings of physical and mental stress, and by increasing your intake through either dietary sources or nutritional supplements you can help lower stress levels and ease associated symptoms.
Magnesium and Health
According to the National Institutes of Health, magnesium is necessary for over 300 of the body's biochemical reactions. It is integral for muscular contraction and relaxation, it facilitates metabolism and how your body transforms calories into energy, and it aids in the production of proteins. The Institute of Medicine recommends that adult women receive at least 310 to 320 mg of magnesium daily, and that men receive 400 to 420 mg. Magnesium is common in many dietary sources, such as dark green, leafy vegetables; certain fruits; nuts; legumes; and whole grains.
Magnesium and Stress
Stress depletes your body's levels of magnesium. Dr. Mildred Seelig, a nutritionist at the University of North Carolina, reports that conditions of physical or emotional stress release hormones that rapidly consume magnesium and can result in deficiencies. Additional research indicates that the loss of magnesium due to stress is more pronounced in people with Type A personalities -- those characterized by heightened feelings of competition and aggressiveness and who are more prone to cardiovascular health problems. Bella Altura, Ph.D., a physiologist at the State University of New York, proposes that the rapid magnesium depletion seen in Type A personalities is linked to their heightened risk for heart attack and stroke.
Magnesium Deficiencies and Stress
While magnesium is readily available in multiple food sources, experts note that deficiencies are widespread in the population. Although the National Institutes of Health report that symptoms of magnesium deficiency are rarely observable, they maintain that deficiencies can range from mild to severe with serious consequences for muscular, neural and endocrine functioning. Insufficient intake of magnesium can stimulate profound personality changes, moodiness, depression and heightened sensitivity to noise and other environmental stimuli. Additionally, magnesium deficiencies can induce feelings of psychological and physical stress, resulting in agitation, muscular tension and anxiety.
Magnesium to Help With Stress
Increasing your daily intake of magnesium can help to reduce your levels of bodily and emotional stress. You can raise the nutritional content of magnesium in your diet by including more dark green vegetables, or snacking on foods such as pears, dried apricots and nuts. The National Institutes of Health state that high amounts of dietary magnesium, or magnesium obtained through food sources, pose no risk to your health. However, the commonly high amounts of magnesium found in supplements can provoke harmful reactions, such as diarrhea and abdominal cramping. If you intend to add a magnesium supplement to your diet, be sure to consult your doctor for advice on the amount that is appropriate to your health needs.
