Magnesium, vital for various bodily functions, is being studied for its potential to alleviate symptoms of anxiety. A widespread condition affecting millions worldwide, anxiety can manifest in both mental and physical ways, such as persistent worrying, increased heart rate, and muscle tension. While the direct impact of magnesium on anxiety is still being researched, there are potential benefits.
How magnesium works
Neurotransmitter regulation: Magnesium plays a role in controlling brain chemical messengers, potentially leading to a calming effect. It interacts with the N-methyl-d-aspartate (NMDA) receptor, crucial for glutamatergic signaling, which is associated with anxiety, says Dr Amit Bansal of Neuro Clinic in Noida.
Promotes GABA activity: Gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, is supported by magnesium. This can help slow down brain activity, aiding in anxiety reduction.
Relieves muscle tension: Magnesium's importance for muscle function means it can help alleviate tension and cramping, common symptoms of anxiety, says Dr Bansal.
Types of magnesium supplements
Selecting the right magnesium supplement is essential for potential anxiety management
Magnesium citrate: Known for its high bioavailability, it is effective for overall health and helps in anxiety management.
Magnesium oxide: Recognised for its migraine-reducing properties, it may also offer benefits for anxiety symptoms.
Magnesium chloride: This form is well-absorbed and has links to improved glucose levels and mood.
Magnesium orotate: It supports gut-brain health, potentially contributing to anxiety management.
Magnesium acetyl taurate: With rapid absorption and the ability to pass through the brain easily, it is beneficial for anxiety.
Foods rich in magnesium
Nuts and seeds: Almonds, cashews, flaxseeds, and pumpkin seeds are excellent sources of magnesium.
Legumes: Black beans, edamame, and lima beans offer magnesium along with other nutrients, suggests Delhi-based nutritionist Darshini Nadar.
Whole grains: Quinoa and shredded wheat are good choices for magnesium intake.
Dairy: Milk and yoghurt not only provide magnesium but also contribute to calcium intake.
Leafy greens: Spinach and Swiss chard are packed with magnesium and other essential nutrients, says Nadar.
Fruits: Avocados, bananas, papayas, and blackberries are tasty options for magnesium.
Additional health benefits of magnesium
Beyond anxiety management, magnesium offers a range of health benefits:
Constipation relief: Magnesium helps maintain bowel regularity, aiding in digestive health.
Improved sleep: By regulating neurotransmitters like GABA, magnesium can contribute to better sleep quality.
Pain alleviation: Magnesium has shown promise in relieving various types of pain, including migraines.
Blood pressure regulation: Its role in blood pressure control highlights its importance for cardiovascular health.
Mood booster: Magnesium's influence on neurotransmitters can positively impact mood, promoting overall well-being.
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