A flood of responsibilities, financial problems, an upcoming exam – these are just a few of the many situations that can cause stress. How you deal with it depends largely on your psyche and health condition, including the level of magnesium in your body. Find out what causes an insufficient supply of magnesium and how to maintain its proper level in your body.
Magnesium and the nervous system – how does magnesium affect your psyche?
Magnesium is one of the minerals that are key to the proper development and functioning of the human body. This element takes part in over 600 enzymatic reactions, such as protein biosynthesis, muscle conduction, muscle contractility, and blood pressure regulation. What’s more, it participates in the homeostasis of other minerals, such as sodium, potassium and calcium, as well as glucose metabolism.
Magnesium has a significant impact on the functioning of the nervous system. For this reason, an insufficient supply of magnesium can affect your mental health. Excessive stress, irritability or ineffective sleep may be some of the symptoms of an insufficient supply of magnesium.
Magnesium – properties and role in the body – learn more about it!
Magnesium and stress – what affects its proper absorption?
The biological properties of magnesium are a broad topic that requires in-depth analysis. In a simplified way, however, it can be said that magnesium takes part in energy metabolism. It activates ATP molecules, which are necessary for metabolizing carbohydrates, proteins and fats. And this enables efficient transport of energy to cells. It is worth emphasizing that magnesium absorption takes place mainly in the intestines, or more precisely in the intestinal villi, which allow for the effective absorption of many nutrients.
The proper level of this element in the body is ensured by a number of factors. The absorption of magnesium from the intestinal lumen is supported by, among others:
- vitamin D3, which stimulates the synthesis of proteins transporting magnesium through intestinal cells, thus facilitating its absorption;
- vitamin B6, which improves the conversion of magnesium into an active biological form;
- proteins, which are rich in, among others, the amino acid histidine, famous for improving the absorption of magnesium;
- proper intestinal pH, which plays an important role in dissolving magnesium and preparing it for absorption.
Including these factors in your daily diet can help increase the absorption and absorption of magnesium.
Magnesium for stress and fatigue – where does the insufficient supply of magnesium come from?
Insufficient supply of magnesium often results from an incorrectly selected diet or increased demand of the body for this element. This applies to, among others:
people working mentally;
pregnant and breastfeeding women;
athletes who are exposed to intense physical effort.
The causes of this phenomenon can also be seen in a stressful lifestyle, when we struggle with a multitude of duties. This happens, for example, when we drink coffee during the week and alcohol on weekends. It is worth remembering that both caffeine and alcohol help to “wash out” magnesium from the body.
Symptoms of insufficient magnesium supply – what should catch your attention?
The most common symptoms that may indicate an insufficient supply of magnesium include:
- muscle tremors, including eyelid tremors caused by excessive neuromuscular stimulation;
- worse mood, such as nervousness and irritability;
- sleep problems, which translate into mental and physical fatigue;
- lowered resistance to stress, which may be accompanied by memory and concentration disorders.
Magnesium – how to supplement its level?
Optimal intake of vitamins and minerals for fatigue and lack of energy, including magnesium, is crucial for our well-being and the proper functioning of many organs. However, research results indicate (Iskra M., Krasińska B., Tykarski A., Magnesium – physiological role, clinical significance of deficiency in hypertension and its complications and possibilities of supplementation in the human body (link) available online: 15.05.2024) that the diet of most of us does not contain adequate amounts of foods rich in magnesium. This element can be found in many food products, such as:
- whole grains and their derivatives, e.g. rye bread, oatmeal, buckwheat;
- legumes, e.g. white beans, red beans, chickpeas;
- seeds;
- nuts;
- poultry, e.g. turkey and chicken;
- fish, e.g. sole, pollock, sardine and mackerel;
- dairy products, e.g. cheddar and parmesan cheese;
- seed kernels, including pumpkin and sunflower seeds.
Importantly, a good way to replenish magnesium in the body is to regularly drink water rich in this element. Water can provide up to 10% of the daily requirement for magnesium. In the case of a lack of this ingredient or problems with its absorption by the body, which will be confirmed by laboratory tests, additional supplementation can also be considered, e.g. in the form of magnesium tablets. However, it is important to always consult a doctor on this issue, who will help you choose the right dose of magnesium depending on your individual needs.
Magnesium supplementation and stress
Research shows (Sartori S.B., Whittle N., Hetzenauer A., Singewald N., Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment (link), available online: 14.05.2024) that magnesium supplementation helps reduce the symptoms of anxiety and stress by modulating the HPA axis and replenishing this element in the brain. The HPA axis (hypothalamus-pituitary-adrenal) is responsible for regulating the body’s response to stress, as a result of which it activates and releases cortisol, which contributes to feelings of anxiety. By modulating this axis and replenishing magnesium levels in the brain, this element helps regulate cortisol levels and restore a feeling of calmness, which may be associated with improved mental health.
Does magnesium help with stress? Summary
Magnesium is an extremely valuable ingredient for the health and proper functioning of the entire body. Its insufficient supply can significantly affect your well-being and cognitive abilities, leading to, among others, fatigue, weakness, problems with concentration and low mood. Therefore, if you live in a hurry and are exposed to stress, remember to supplement this ingredient to cover the demand for magnesium and enjoy good well-being.
Bibliography:
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