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Magnesium Citrate for Stress

Jul 12, 2011 | By Shannon George
Magnesium Citrate for Stress
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Magnesium is an essential mineral responsible for serving a number of important functions in the body, including activating enzymes needed for protein synthesis, maintaining healthy bones and teeth and energy production. As magnesium also helps to combat the effects of stress on the body, magnesium supplements such as magnesium citrate may help decrease stress in magnesium-deficient individuals. It is important, however, to consult your doctor before taking dietary supplements such as magnesium citrate.

Magnesium Deficiency and Stress

Certain health conditions and medications can cause magnesium deficiency, as can inadequate dietary intake of magnesium. Additionally, according to the University of Maryland Medical Center, prolonged stress can deplete magnesium stores, potentially leading to magnesium deficiency. Explains author and physician Leo Galland, M.D., when your body is exposed to physical or mental stress, magnesium is released from blood cells into your blood plasma in order to counter the blood pressure-raising effects of adrenaline, which also is released when you're under stress. This magnesium is eventually excreted through the urine. Over time, chronic stress may thus cause you to lose too much magnesium, leading to a magnesium deficiency and worsening your stress response. Drinking too much alcohol in response to stress can also deplete magnesium, notes UMMC. Common signs of magnesium deficiency include agitation, irritibilty, anxiety, insomnia, muscle twitches, leg cramps and heart palpitations.

Magnesium Citrate Supplements to Treat Stress

If you have a magnesium deficiency due to stress or another reason, such as not getting enough magnesium from foods in your diet, taking a magnesium supplement like magnesium citrate can help restore your body's magnesium levels to normal and thereby improve your biological response to stress. Specifically, the magnesium your body absorbs from a magnesium citrate supplement helps to relax muscles, lower blood pressure, calms excited cells and even promotes a more restful sleep, notes Galland. While several types of magnesium supplements exist, magnesium citrate is a recommended form of magnesium supplementation as it is more easily absorbed by the body than other magnesium compounds, according to UMMC. The dosage of supplemental magnesium used to treat stress and magnesium deficiency ranges from 100 mg to 500 mg, says Galland.

Magnesium Citrate for Stress Safety

Although magnesium citrate doses as high as 500 mg might be used for stress relief, the highest daily dose that is likely safe for most adults is 350 mg, according to MedlinePlus. Very high magnesium dosages can cause serious health problems, including confusion, coma, and even death. Magnesium citrate may also cause side effects, including gastrointestinal symptoms such as diarrhea, as it is also used therapeutically as a laxative. Persons with heart or kidney diseases should refrain from taking magnesium supplements except under the supervision of a physician, cautions UMMC. Magnesium citrate may interact dangerously with certain medications, so it's important to tell your doctor of any other medications or dietary supplements you take before taking magnesium citrate. Types of medication that may interact with magnesium supplements include antibiotics, bisphosphates, muscle relaxants, calcium channel blockers and diuretics.

Other Stress Solutions

Magnesium supplements other than magnesium citrate may also help relieve stress. Other good forms of magnesium that are well-absorbed by the body include magnesium gluconate and magnesium lactate, according to UMMC. If you don't want to risk the potential side effects and drug interactions that may occur with magnesium supplementation, you can also raise your magnesium levels by eating foods with magnesium. Magnesium-rich foods include most high-fiber foods, such as whole grains, vegetables, seeds and nuts. Legumes, broccolli and almonds are especially rich in magnesium, according to MedlinePlus. If you do not have magnesium deficiency, magnesium supplements may not provide significant stress relief. Other natural stress-relief solutions include exercise, laughter, meditation, getting more sleep and listening to music. If self-help measures fail to relieve, it is a good idea to talk to your doctor about other stress treatments, including psychotherapy.

References

Article reviewed by GlennK Last updated on: Jul 12, 2011

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