Magnesium For Anxiety And Depression
Magnesium is an essential mineral that does a lot of important jobs in our bodies, like helping our muscles work and our nerves send signals. But did you know it also helps us relax? It does this by controlling certain chemicals in our brain and body that deal with stress. For example, it helps make a chemical called GABA, which calms the nervous system down and makes us feel less anxious.
Additionally, magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the body's reaction to stress. By supporting these pathways, magnesium can help alleviate symptoms of anxiety and depression.
So, how can you reap the benefits of magnesium? There are several ways to increase your magnesium intake:
Dietary Sources: Including magnesium-rich foods into your diet is a great way to ensure you're getting enough magnesium. Foods like leafy greens (think spinach and kale), nuts (such as almonds and cashews), seeds (like pumpkin and sunflower seeds), whole grains (including brown rice and quinoa), and legumes (such as beans and lentils) are all excellent sources.
Supplements: If you find it challenging to get an adequate amount of magnesium through diet alone, consider taking a magnesium supplement. These supplements come in various forms, each with its own set of benefits and absorption rates.
Topical Applications: Another option for increasing your magnesium levels is through magnesium oil or lotion. Applying magnesium directly to the skin allows it to bypass the digestive system and be absorbed more efficiently into the bloodstream. This can be particularly beneficial for individuals with gastrointestinal issues. Simply massage the magnesium oil or lotion into your skin, focusing on areas with thin skin, such as the wrists, ankles, and abdomen.
Here are some of my favorite forms of magnesium for anxiety and depression:
Magnesium Glycinate: This form of magnesium is highly bioavailable and well-tolerated, making it an excellent option for those with anxiety and depression. Magnesium glycinate is bound to glycine, an amino acid known for its calming effects on the nervous system. This combination enhances magnesium's ability to promote relaxation and reduce stress.
Magnesium Citrate: While not as readily absorbed as magnesium glycinate but easy to find in stores, magnesium citrate is still a popular choice for anxiety and depression. It has a gentle laxative effect, which can be beneficial for individuals experiencing constipation, a common side effect of some antidepressant medications.