Stress and anxiety are common conditions of modern life. A relationship between magnesium and anxiety may exist, although research findings are inconclusive. Magnesium deficiency may cause anxiety. On the other hand, anxiety may deplete the body of magnesium, which is an essential mineral important for the proper functioning of many bodily systems.
Anxiety Overview
Anxiety is often described as feeling tense, nervous, fearful or worried, according to the American Psychological Association. Everyone experiences anxiety, the body's normal reaction to stress. Having too much anxiety or ongoing anxiety may be problematic, however. People with chronic or high anxiety may have sleeping difficulties, inattention or high blood pressure. Anxiety may become so problematic that an anxiety disorder develops. A person with an anxiety disorder may have an intense feeling of fear or nervousness with a racing heart, chest pains, dizziness or breathing difficulties. Sometimes a person with an anxiety disorder avoids situations to prevent worry, has excessive anxiety about many different things or has recurring and intrusive worrying thoughts.
Anxiety from Magnesium Deficiency
In a study published in the December 2004 issue of "Neuropharmacology," decreased magnesium intake led to an increase of anxiety-related behavior in mice. The anxious behavior diminished after the mice received daily doses of Hypericum extract, also known as St. John's wort. The authors of the study suggested that more research is necessary to understand the mechanisms involved in the relationship between magnesium and anxiety.
Magnesium Deficiency from Anxiety
Some research indicates that anxiety leads to a lack of magnesium in the body. Anxiety is related to an increased level of catecholamines, hormones released in response to stress. Increased catecholamines lead to excretion of magnesium in urine, which decreases the concentration of magnesium in the body. A study published in the June 2006 issue of "Magnesium Research" investigated this idea and found that higher anxiety among college students during exam time was associated with a decrease in magnesium levels as a result of increased urination.
Reduce Magnesium Deficiency and Anxiety
To prevent a lack of magnesium, eating foods rich in the mineral is recommended, especially during times of stress, according to the Office of Dietary Supplements. Magnesium occurs in dark green leafy vegetables, nuts, seeds, legumes and whole grains. Taking supplements is another way to get more magnesium. Learning stress-management and relaxation techniques can also help to reduce anxiety, which may help prevent magnesium depletion. Some stress-management strategies include doing yoga, getting regular exercise, setting limits with others, doing pleasurable activities, viewing problems in a more neutral way and talking about problems with another person, according to the American Psychological Association.
References
- American Psychological Association: Anxiety
- Office of Dietary Supplements; Magnesium; July 2009
- "Magnesium Research"; Anxiety and Stress Among Science Students: Study of Calcium and Magnesium Alterations; G. Grases, et al.; June 2006
- "Neuropharmacology"; Magnesium-Deficient Diet Alters Depression and Anxiety-Related Behavior in Mice. Influence of Desipramine and Hypericum Perforatum Extract; N. Singewald, Ph.D., et al.; December 2004
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