Is magnesium really effective against stress and anxiety?

Stress is common in our society, as Anne-Laure Denans notes during his consultations: “In the majority of health problems mentioned, there is an underlying stressful situation which plays an important role. This stress can be the origin of the health problem or even maintain it: we then find ourselves in a real vicious circle! In many cases, people do not even realize it.” This is why the doctor of pharmacy very often advises magnesium to people who consult her, in addition to other recommendations more specific to the problem encountered.

What is magnesium used for?

An essential mineral for the proper functioning of the body, magnesium is involved in more than 300 biochemical reactions. It plays a role in maintaining muscle and nerve function, regulating heart rate, and maintaining a healthy immune system. It is also necessary for keeping bones strong and controlling blood sugar and blood pressure.

Does magnesium relieve stress?

“It is certain that if the reason for consultation is stress and anxiety, this mineral is essential”says Anne-Laure Denans.

The benefits of magnesium supplements against anxiety and depression

Various research supports the importance of magnesium in combating anxiety and depression. Thus, studies indicate that people who lack it are more prone to anxiety and depression than others (1). Conversely, taking magnesium helps relieve symptoms of anxiety and depression (2).

Anne-Laure Denans, after having reviewed the scientific studies for her book Treat yourself with magnesiumalso observes this in his practice: “Overall, after several days of magnesium supplementation combined with B group vitamins and taurine (between a few days and a week), people who follow my advice notice an improvement in their general condition. They feel less tired, less tense, less irritable. People who had anxiety attacks notice an attenuation of these attacks (in frequency and intensity).”

What is the best magnesium for anxiety?

“For people who are stressed or anxious, I often combine adaptogenic plants like magnesium with magnesium. rhodiolaexplains Anne-Laure Denans. The latter is particularly effective in increasing resistance to stress and we really have an excellent synergy of action with magnesium. To keep it simple, I use supplements that contain both magnesium (preferably in the form of citrate or bisglycinate) and rhodiola. ” She adds: “To choose a supplement, check the composition to ensure that it provides you with a daily dose of 200 to 300 mg of rhodiola.”

How much magnesium per day?

ANSES, the National Agency for Food, Environmental and Occupational Health Safety, recommends the following satisfactory intakes for magnesium, in mg per day:

• adolescents aged 11 to 14: 265;
• adolescents aged 15 to 17: 295;
• adolescent girls aged 15 to 17: 225;
• men aged 18 and over: 380;
• women aged 18 and over: 300;
• pregnant or breastfeeding women: 300.

“Magnesium will be better absorbed if the doses are divided into 3 to 6 daily doses rather than a massive dose at onceunderlines Anne-Laure Denans. The dose of 100 mg of magnesium per dose seems best suited to me. I recommend daily doses of magnesium included between 200 mg and 600 mg. When people lack energy at the start of the day and have difficulty finding the motivation to get started, I can also add L-tyrosine to take in the morning (between 200 and 300 mg).”

Why take magnesium? Other reasons

Magnesium deficiency is widespread in the population. The considerable decrease in magnesium in the food supply is probably a major cause of chronic latent magnesium deficiency (3). In France, the SU.VI.MAX study in 1987 showed that 75% of men and 77% of women do not have the recommended nutritional intake. More worrying: according to this same study, 23% of men and 18% of women receive less than 2/3 of the ANC (recommended nutritional intake), a situation which characterizes a high risk of deficiency.

Other benefits of magnesium

All our cells need magnesium.

The effects of a magnesium deficiency

Low serum magnesium levels are associated with increased risk of many diseases like Alzheimer’s disease, type 2 diabetes, cardiovascular diseases and metabolic syndrome. Conversely, a diet rich in magnesium could reduce the risk of type 2 diabetes, heart disease, stroke and all-cause mortality.

The health benefits of magnesium

A large meta-analysis brought together 40 publications including a total of 70 studies on magnesium, published between 1999 and 2016, and with follow-up periods varying from 4 to 30 years (4). The results show that, compared to those with the lowest magnesium intakes, those with the highest dietary magnesium intakes have:

• a risk of heart disease reduced by 10%;
• a risk of stroke reduced by 12%;
• a risk of type 2 diabetes reduced by 26%.

Read: What are the signs and symptoms of magnesium deficiency?

The researchers also showed that 100 mg of additional magnesium per day would reduce the risk of stroke by 7%, the risk of diabetes by 19%, the risk of heart failure by 22% and the risk of mortality by 10%..

Here are other benefits of magnesium for health:

• magnesium is anti-inflammatory : in people suffering from chronic inflammation, magnesium supplementation can significantly reduce the level of C-reactive protein (CRP), a marker of inflammation (5);
• magnesium limits blood pressure : an average supplementation of 410 mg of magnesium per day reduces systolic blood pressure by 3 to 4 points and diastolic blood pressure by 2 to 3 points (6);
• magnesium is beneficial to memory : several studies show the benefits of magnesium for preventing dementia and improving learning. People who eat the most foods rich in magnesium reduce their risk of dementia (7).

Some Tips for Magnesium Supplementation

Magnesium alone is neither as available nor as well used as when accompanied by facilitators and cofactors such as taurine and B vitamins. This is why it is preferable to move towards formulas that include these elements.

Read also: What is the most bioavailable magnesium?

Magnesium supplements can be swallowed with or without food. If your magnesium is combined with a fat-soluble vitamin like vitamin D, it is best to take it with meals.

To go further, read Treat yourself with magnesium

Read an EXTRACT>>