According to the American Psychological Association, the incidence of regular stress has increased in every age group since the COVID-19 pandemic and shows no signs of tapering.
Stress can have significant impacts on the mind and body. It can complicate existing mental health issues, cause inflammation, and affect the immune system. It’s even linked to weight gain, heart disease, and stroke.
Fortunately, there are some proven techniques for stress management, including consuming the right foods or supplements. One in particular — magnesium –has unique benefits for managing stress.
This article explains what those are and how it works. Keep reading to find out how magnesium can help you better manage stress.
What Is Magnesium?
Magnesium is a chemical element and mineral. It is naturally present in many foods, including:
- Dark leafy greens
- Salmon, mackerel, and halibut
- Avocados
- Whole grains
- Legumes
- Nuts and seeds
- Dark chocolate
Magnesium is a cofactor in approximately 300 enzyme systems that regulate diverse biochemical reactions throughout the body. Some important ones include:
- Protein synthesis
- Muscle function
- Nerve function
- Blood glucose regulation
- Blood pressure regulation
Magnesium is also required for energy production. It contributes to the structural development of bones and plays a key role in synthesizing DNA and RNA.
Magnesium also aids in the transport of other minerals — including calcium and potassium — across cell membranes. This is important for, among other bodily functions, the maintenance of strong bones.
Why Is Magnesium Vital for Stress Management?
There are many different ways that magnesium can help manage stress. Here are the main ones to consider.
Regulation of Neurotransmitter Function
One of the main benefits of magnesium is that it helps regulate neurotransmitters in the body. In general, maintaining optimal neurotransmitter levels can help reduce feelings of stress and anxiety.
These include serotonin and GABA. They play a key role in promoting relaxation and regulating mood.
Magnesium blocks NMDA receptors, which are responsible for the influx of calcium ions into neurons, and helps regulate the release of glutamate, an excitatory neurotransmitter. Both of the reactions help prevent excessive neuronal excitation to maintain a balance of brain activity. This in turn prevents overstimulation, which can cause or exacerbate stress.
Balancing Hormones
Another major way that magnesium can help manage stress is by regulating the body’s stress hormone, cortisol. It does so in two main ways.
One is cyclical and relates to all the other ways on this list that magnesium lowers stress. By mitigating stress in these ways, the body produces less cortisol as a response.
The second avenue is more direct. Magnesium influences the enzyme that converts cortisol into a less active form. This leads to a lower overall cortisol level and a diminished stress response.
Regulating Muscle Tension
Another way that magnesium can aid in stress management is by reducing muscle tension, which can stem from and cause stress. For instance, tension headaches are a symptom of heightened muscle tension.
As mentioned, magnesium helps regulate calcium levels in the body. Muscle contraction requires the presence of calcium ions. Ensuring the body has proper calcium levels, magnesium helps muscles efficiently contract and relax, which can ease or prevent tension.
Magnesium also is involved in the release of various neurotransmitters. One of these is acetylcholine, which plays a part in muscle function. By influencing acetylcholine production, magnesium promotes muscle relaxation.
Magnesium also helps stabilize the function of adenosine triphosphate (ATP), which is the primary energy currency of muscle cells. They carry multiple negative charges, and positively charged magnesium ions bind to them. This stabilizes the ATP molecule, keeping it from prematurely breaking down, and ensuring it reaches muscle tissue.
Finally, magnesium has anti-inflammatory properties. It can limit or reduce muscle inflammation and associated pain that contributes to stress.
Promoting Better Sleep
In the last few years, magnesium supplementation has exploded as a promising sleep aid. Studies show that better sleep is inextricably linked to lower stress levels throughout the day.
One of the ways it does this has already been discussed: through muscle relaxation, neurotransmitter regulation, and curbing the production of cortisol. All of these can contribute to better sleep.
Magnesium can contribute to the production of melatonin in the body. This hormone regulates the body’s circadian rhythm, which can help individuals fall asleep faster and stay asleep.
How to Ensure You Are Getting Enough Magnesium
Eating a balanced diet, with a focus on the magnesium-rich foods mentioned above, is a good way to ensure you are getting enough of the mineral. Avoiding highly processed foods that lack nutrients and minerals like magnesium is another part of the equation.
Dehydration can negatively affect mineral absorption. Ensuring you stay hydrated means your body can better use magnesium for anxiety or other stress-related effects.
Excessive alcohol consumption can interfere with magnesium absorption as well, as can certain medications like diuretics, antibiotics, and corticosteroids. Drinking in moderation can limit this impact. If you suspect medications are the culprit, consult your doctor.
Also, talk to your healthcare provider if, for whatever reason, you do not think you are getting the requisite magnesium. Supplementation may be a good option.
There are almost innumerable magnesium supplement brands and formulas available, and some are better than others. A good rule of thumb is to start with reputable brands that have good reviews and adhere to quality standards.
Also, consider the form. Some powdered magnesium supplements have better bioavailability and are more easily absorbed by the body.
Note that there are also different types of magnesium. Some are used for laxative effects or to benefit heart health.
Certain varieties can cause minor digestive issues, while others are better tolerated. Consult with your healthcare provider to determine which one might be the most effective for you in managing stress.
Learn More About Magnesium and Stress Management
Now that you understand the vital role magnesium can play in stress management, you can take steps to ensure you are getting sufficient amounts. A licensed dietician or healthcare provider can further advise you on how magnesium helps stress, along with other stress management tips.
Spring Mill Senior Living provides the highest quality care through a variety of living options at our Phoenixville, PA, location. We offer a variety of programs and amenities, including Sensations dining, where residents are served nutritious, delicious meals tableside. Contact us today to schedule a visit.
