The benefits of magnesium for managing anxiety and stress are substantial, yet up to 75% of us are deficient.
Magnesium (Mg) is an essential dietary mineral that is so good for anxiety and stress that it’s been called “nature’s original chill pill.”
Magnesium is necessary for over 600 metabolic functions, yet it is the second most common nutritional deficiency in developed countries. Over the past 70 years, magnesium intake has plummeted while rates of anxiety and depression have skyrocketed.
Is this a coincidence?
This tiny mineral works to induce a state of relaxation, calm anxiety, and keep your brain healthy. Sounds like something we all need right about now!
Mg restricts the release of stress hormones and acts as a filter to prevent them from entering the brain. So if you experience anxiety, you may also experience depression since these two disorders often go hand in hand. In fact, 90% of those with an anxiety disorder experience depression and 85% of those with major depressive disorder are diagnosed with an anxiety disorder.
Research shows that…
Magnesium can be as effective as antidepressants in treating depression. It helps depression by raising levels of the mood-boosting neurotransmitter serotonin. Supplementing with magnesium glycinate or magnesium taurinate provided significant relief from general depression and major depressive disorder fast, often within a week!
Are you low in magnesium?
On your annual bloodwork, I will usually check for RBC Magnesium in addition to serum. The difference is measuring levels inside of the cell and not just what’s floating around in your bloodstream. If you haven't had your annual checkup yet, now is a good time.
Because we have been under constant stress, detoxing from smoke inhalation and a ramped up immune system on COVID watch, your body may have used up your storage of Magnesium faster than normal.
Which Type of Magnesium is Right For You?
I’m sure you’ve seen a lot of magnesium supplements out in the market.
If this is confusing for you, don’t worry! To help you out, I created this handy list that you can refer to whenever you’re looking for magnesium supplements. Plus, I’ve put together a free protocol that you can access at anytime to purchase high quality, high potency formulas.
1. Magnesium Citrate
Magnesium citrate is one of the most well-absorbed and most commonly used forms of magnesium. It’s best known as a powerful laxative. Magnesium citrate pulls water into the bowel, helping to flush waste out of the body.
What is it for: Considered a safe option for the occasional relief of constipation.
2. Magnesium Glycinate
Magnesium glycinate is the best absorbed form of magnesium. It’s known to ease anxiety, enhance sleep, reduce blood pressure, improve memory, and boost IQ. Magnesium glycinate also helps with PMS, cramps, fibrocystic breasts, pain, and cravings.
What is it for: Best option for most people for regular, long-term use because it is both gentle and well-absorbed.
3. Magnesium L-Threonate
Magnesium L-threonate is a newer option that was formulated to cross the blood-brain barrier. As such, it has specific benefits for brain health.
What is it for: Can reduce the risk of age-related memory loss and cognitive decline, as well as improve learning and memory.
4. Magnesium Chloride
Magnesium chloride is applied topically to relieve cramps and pain. It also soothes anxiety, relieves heartburn, and improves sleep. When applied topically, magnesium directly enters the bloodstream.
What is it for: This is a great option for people who do not absorb nutrients well.
5. Magnesium Sulfate
Magnesium sulfate is commonly known as Epsom salt. It is added to bathwater to ease muscle pain and promote relaxation.
What is it for: When taken internally, magnesium sulfate is the most potent laxative of all forms of magnesium.
6. Magnesium Malate
This is recommended for people who suffer from fibromyalgia and chronic fatigue syndrome, as it helps the body produce energy. In fact, this is the one form of magnesium that can interfere with sleep if taken too late in the day. Magnesium malate is also easy to digest and promotes regular bowel movements.
What is it for: Recommended for boosting energy levels
7. Magnesium Oxide
Magnesium oxide can be used for short-term relief of specific ailments, like constipation and heartburn. It, however, has very poor absorbability and is not recommended for raising magnesium levels.
What is it for: Short-term relief for specific ailments like constipation.
Tips to skyrocket absorption of Magnesium:
· Increase Magnesium by combining it with HCL and acid to activate absorption
· Improve your absorption in your gut with pre/probiotics
· Take with food and/ or other nutrients
· Start low and increase the dose carefully. Too much magnesium can cause loose stools
· Topical magnesium oil or epsom salts bath work well to absorb through the skin
· Realize that other foods/nutrients may block absorption of magnesium, so increase your dosage or change the time of day taken to offset this effect.