Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Magnesium works as an important co-factor required for conversion of tryptophan (from proteins we get from food) to serotonin and melatonin, both of which help in falling asleep."
Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress — creating a vicious cycle. Magnesium modulates activity of the body's stress-response system, and studies suggest increasing magnesium intake may reduce anxiety, ease stress and minimize the response to fear.
Magnesium effects the Hypothalamic–pituitary–adrenal axis in the brain, which controls the stress response system and therefore, anxiety and depression. Tentative data indicate that oral magnesium supplementation may be effective for treating mild to moderate adult depression.
Therefore, these findings indicate that although taking SSRIs alone could significantly reduce the depression score, adding magnesium supplements to this treatment significantly reduced and improved the depression score.
Researchers at the University of Vermont had 126 depressed adults take 248 milligrams of magnesium every day for six weeks. At the end, 112 of them reported significant improvement in their symptoms. The relief came quickly, too, at two weeks.
These improvements were seen in just two weeks of supplementation and occurred regardless of whether participants were taking depression medications. Although the results were promising, there were a few limitations to this study.
Although it can lead to hypermagnesemia and diarrhea, magnesium supplementation is, in general, a safe treatment with few unanticipated side effects. Magnesium supplementation provides quick results. Case studies of magnesium supplementation reported improvements in depression, anxiety, and sleep within 1 week.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
It may take several weeks before individuals start to feel its full effects, but most people report an increase in energy levels after one week of taking magnesium supplements.
Magnesium delivers natural energy at the cellular level without stimulating the nervous system. When you take magnesium, you have energy when you need it, but you can relax and sleep when appropriate.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels.
Magnesium deficiency symptoms include: Fatigue. Leg cramping or twitching. Unexplained muscle weakness.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders.
One way magnesium counters stress is by binding to and stimulating GABA receptors in the brain. GABA (gamma-aminobutyric acid) is a primary inhibitory neurotransmitter, one that slows brain activity. When GABA is low, your brain gets stuck in the “on” position and it becomes very hard to relax.
How long does it take for magnesium to reduce anxiety? In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
Magnesium is an important mineral that helps maintain a healthy mood. Low levels of magnesium are associated with fatigue, anxiety, and depression. Research shows that adults, as well as children, don't get enough magnesium and that this may be linked to climbing rates of mood and mental health problems.
In addition, there is some evidence magnesium can potentially benefit mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid.
Magnesium can bind with certain medications, preventing their full absorption. If you are taking a tetracycline-type medication (such as demeclocycline, doxycycline, minocycline, tetracycline), separate the time of the dose from the time of the magnesium supplement dose by at least 2 to 3 hours.