Could this nutrient deficiency be the reason you feel anxious?
- Recent study shows daily supplementation of magnesium can lead to a significant decrease in syhealmptoms of anxiety
- Magnesium plays a crucial role in over 300 enzymatic reactions in the body, including regulating the nervous system and reducing tiredness and mood swings
- Positive neurotransmitters in the brain (serotonin and melatonin) are regulated by magnesium – such neurotransmitters are essential to a stable mood.
There are many known reasons people suffer from anxiety, including stress, medication and illness and amidst the current coronavirus outbreak and news surrounding climate change, it’s no surprise that many people may be feeling higher levels of anxiety than usual.
Whilst most people are aware that there are effective treatments; such as anti-anxiety medication and Cognitive Behavioural Therapy (CBT) – both available on the NHS – what many may not know about, is the link between anxiety and magnesium deficiency.
Here, Keeley Berry, nutritional expert and product developer at global health brand, BetterYou, discusses the ways in which a magnesium deficiency may be the reason behind continued feelings of anxiety.
How does magnesium deficiency affect anxiety?
A recent study found that daily supplementation with magnesium may lead to a significant decrease in symptoms of anxiety, suggesting a definite link between the two.
The randomised cross-over trial was carried out on adults with mild to moderate depression symptoms. Six-week magnesium supplementation saw improvements in symptoms of depression regardless of age, gender or the use of antidepressants and most patients experienced improvements in just two weeks of starting supplementation.
A further study conducted by researchers in 2017, found that adults who received 248mg magnesium a day for six weeks saw a significant improvement in their levels of depression and anxiety.
“Amongst others, poor sleep, exhaustion, feeling low and a weak immune system are all well-known symptoms of magnesium deficiency – symptoms that many people tend to attribute to lifestyle factors such as work pressures and hectic family lives.
“In reality, deficiency of this vital nutrient could be a contributing factor to why you feel anxious”, says Berry.
Symptom 1: Poor quality sleep
The reason magnesium is beneficial for sleep is through its interaction with a neurotransmitter called GABA (gamma-aminobutyric acid). GABA is an amino acid responsible for reducing anxiety, promoting relaxation and preparing the body for sleep.
Magnesium helps the body to relax by ensuring the GABA receptors in the brain and nervous system are working as efficiently as possible. GABA receptors are necessary to help our brains switch off, ensuring the mind doesn’t continue to race as we try to fall asleep.
“It seems that sleep deprivation and anxiety create a vicious cycle”, says Berry. “Research suggests that sleep deprivation can cause anxiety, yet experiencing anxiety can also cause sleeping problems – either one can come first. Some form of sleep disruption is present in nearly all psychiatric disorders and studies show that people with insomnia or sleep issues are at a higher risk of developing an anxiety disorder.” says Berry.
Research from the University of Edinburgh and the University of Cambridge has shown that there is a relationship between our cells’ magnesium levels and the body’s ability to follow its sleep cycle efficiently. This means that if we have the right levels of magnesium in our body, we will find it easier to fall asleep and wake up at the correct time.
A trial undertaken by Sensory Dimensions at Reading University, commissioned by BetterYou, showed that increasing magnesium levels using a magnesium lotion improved both the duration and quality of sleep.
BetterYou’s Magnesium Sleep Lotion, £9.95 was tested on 87 healthy people who identified as ‘struggling to sleep’ and were profiled using the NHS Sleep Assessment Questionnaire over a period of five weeks. The results showed that a staggering 92 per cent found benefit from using the sleep lotion, with 70 per cent saying that their overall quality of sleep was better after using the lotion.
Symptom 2: Frequent coughs & colds
Anxiety can trigger flight-or-fight responses which release a flood of chemicals into our bodies, including stress hormones such as adrenaline, into our systems.
“While this can give the immune system a brief boost, prolonged periods of anxiousness can mean that the body cannot return to normal functioning, leading to weakening of the immune system,” Berry explains.
Magnesium is one of many nutrients that is known to help keep immune defences strong.
‘Magnesium has a particularly strong relation with the immune system and depletion in this mineral can often manifest in many conditions including a sub-optimal immune system, as magnesium is an important co-factor for the formation of antibodies which target invading pathogens to keep us healthy,” says Berry.
Symptom 3: You feel exhausted
Berry continues, “If you can’t escape feeling tired and seem to lack energy on a regular basis, look out for changes in your mood, memory and concentration, as well as changes in your sleep patterns and appetite – as these can all be signs of exhaustion.
“Anxiety drives the sympathetic nervous system into overdrive. It raises our heart rate, blood pressure, increases muscle tension and releases toxins into our system that can cause inflammation, so we can actually feel exhausted from being anxious. Exhaustion leads to anxiety and anxiety can lead to exhaustion, like poor sleep and anxiety, they are the result of each other,” says Berry.
Magnesium helps to calm the nervous system, which can be on high alert if you are feeling anxious all the time. It is also essential for helping your muscles to relax, particularly after stressful situations or exercise.
Low energy levels and fatigue have been linked to low magnesium levels within the body, as magnesium is needed for the body to produce adenosine triphosphate (ATP), essential to creating energy. Adenosine triphosphate (ATP) is the body’s main source of energy found in our cells.
“Magnesium is required to bind with ATP to form the Mg-ATP complex, a process essential for over 300 reactions that regulate blood pressure, muscle contraction as well as energy production.” Berry asserts.
Symptom 4: Low mood
Anxiety and low mood are experienced differently but can occur simultaneously – one in reaction to the other.
“It is completely natural for our mood to change or anxiety levels to rise when finding ourselves in a stressful or difficult situation, but if you feel considerably anxious it can interfere with everyday life. Anxiety and low mood are experienced differently but can occur simultaneously – one in reaction to the other.
“Persistent states of anxiety and low mood, like those experienced by people with clinical anxiety and mood disorders, involve changes in neurotransmitter function. Low serotonin levels are thought to play a role in both, as do other brain chemicals,” explains Berry.
Positive neurotransmitters in the brain, such as serotonin and melatonin, are regulated by magnesium. These neurotransmitters are essential for boosting or stabilising mood. Adversely, low levels of this crucial mineral can leave you feeling down and irritable.
“A magnesium deficiency in the brain may lower serotonin levels and previous research has suggested that inadequate dietary magnesium is a contributing cause of major depression, advising that medical professionals prescribe magnesium for its prevention and treatment.”
Why are so many of us magnesium deficient?
Magnesium is found in everyday foods such as brown rice, leafy green vegetables, beans, avocados and even dark chocolate, yet a study of 8,000 participants, carried out by Mineral Check, found that a staggering 70 per cent of people are believed to have suboptimal levels.
“Magnesium deficiency could be down to our western diets which contain processed foods and refined grains, often with minimal consumption of leafy green vegetables,” says Berry.
“Decreasing nutrient levels in western diets have long been reported, allegedly due to over-farming and increased pollution”, adds Berry. “The amount of magnesium in most common foods has declined by 20 per cent since the 1950s.”
How can we increase our magnesium levels?
“The recommended daily intake of magnesium is 375mg a day. Research has shown that much higher levels than those recommended are safe to use, however oral supplementation using tablets or capsules can cause digestive discomfort”, reports Berry.
One of the most effective ways to absorb magnesium is through our skin (topical supplementation) as this avoids primary digestion. When applied to the skin, magnesium will be absorbed directly into the skin tissue, entering cells and replacing any magnesium lost through the stresses of modern life – including feelings of anxiety.
A Magnesium absorption trial in association with Cardiff University showed that applying BetterYou Magnesium Oil Goodnight Spray £12.20, provided an effective alternative to oral supplementation.
You can learn more about the benefits of magnesium at betteryou.com.
