Experiencing anxiety is more than just feeling butterflies in your stomach. Anxiety can have a direct impact on your overall health, from causing complications in digestion to worsening symptoms of chronic illnesses, and even increasing your chance of dying from a serious disease! (1)
It’s understandable to experience anxiety during temporary stressful or overwhelming seasons of life, but lately, you may have felt like your average day is becoming more than you’re able to handle. You’re not alone. Current events aside, a common nutrient deficiency could be contributing to the rise of anxiety problems in the West.
Magnesium: The Great Stress Buster?
The recommended daily intake of magnesium for adults is between 320 and 420 mg, but the average American’s intake is only around 250 mg daily. Whole grains used to be a significant dietary source of magnesium, but the common shift to refined flours in baked goods has contributed greatly to a nation-wide magnesium deficiency. (2)
Since your body stores magnesium mostly in your bones (and some cells), a blood sample isn’t a reliable way to test if your magnesium levels are healthy. Instead, healthcare practitioners often rely on diagnosing a magnesium deficiency by process of elimination and by considering your symptoms. Deficiency symptoms include: (3)
- Muscle cramps
- Muscle weakness
- High blood pressure
- Irregular heartbeat
A 2017 scientific review conducted by Neil Bernard Boyle, Clare Lawton and Lousie Dye of the University of Leeds found that there is plenty of evidence to go around that magnesium can be beneficial for anxiety. About half of the studies they scoured pointed to magnesium as a helpful treatment for general anxiety, premenstrual syndrome, and even hypertension. The only anxiety-related condition that didn’t seem to be helped by magnesium at all was post-partum anxiety. (4)
Other Benefits of Magnesium
Magnesium is essential for normal function of hundreds of enzymes in your body, and it’s involved in multiple processes like metabolism, nerve health, and tissue and muscle maintenance.
Reversing a magnesium deficiency through dietary habits or supplementation, therefore, has a lot of benefits! Along with helping to soothe anxiety, magnesium can: (5,6)
- promote bone health
- help prevent kidney stones
- lower risk of diabetes
- help prevent clogged arteries
- help lower blood pressure
- prevent migraines
- relieve PMS symptoms
- improve sleep quality
Stress-Busting Magnesium Chews Recipe
Try this simple home remedy for a convenient way to supplement your magnesium intake and help alleviate symptoms of anxiety.
- 5 level tablespoons magnesium citrate
- 3 tablespoons organic gelatin powder*
- 1 cup lemon juice, freshly squeezed
- 1 tablespoon raw honey or organic maple syrup
- A pinch of salt
*Looking for a vegan alternative to gelatin? Try using agar-agar powder as a 1:1 substitute!
- Slowly add the magnesium citrate to the lemon juice in a small bowl, stirring constantly.
- Once mixed, pour into a pot and stir in gelatin.
- Warm on medium heat until gelatin dissolves.
- Mix salt and honey. Continue heating until mixture reduces to about 3/4 cups.
- Pour out mixture into small baking molds (silicone works best) and refrigerate for at least 30 minutes. Store in an airtight container in the fridge and enjoy up to 5 chews a day.
Depending on the size of the baking mold, this recipe should make approximately 35 gummies, with each delivering around 70mg of elemental magnesium.
Potential Side Effects
As with any natural remedy, there can be potential side effects. Ingesting high amounts of supplemental magnesium can have a laxative effect in most people. Be sure to not consume no more than 5 chews in a day. It is recommended to start off with 1 to 2 per day and work your way up to as many as 5.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.