Feeling more anxious than usual can often be attributed to many factors like work, money, and kids. However, an unexpected solution might lie in simply increasing your magnesium intake. Whether it’s a mild sense of nerves, escalating worry, or full-blown panic attacks, anxiety is a common issue. You’re not alone in feeling this way.

In the UK, anxiety is one of the most prevalent mental health problems, affecting more than one in ten people at some point in their lives, according to Anxiety UK. Anxiety can stem from various sources like stress, certain medications, and illness. While many are aware of treatments such as anti-anxiety medication and Cognitive Behavioural Therapy (CBT) available through the NHS, fewer people know about the significant link between anxiety and magnesium deficiency.

A recent study suggests that daily magnesium supplements can noticeably reduce anxiety symptoms. This study, a randomized cross-over trial, was conducted on adults with mild to moderate depression symptoms. Over six weeks, participants who took magnesium saw improvements in depression symptoms, regardless of age, gender, or use of antidepressants. Most saw improvements within just two weeks.

Another 2017 study published in PLoS One found that adults who took 248 mg of magnesium daily for six weeks experienced notable improvements in depression and anxiety levels. Despite magnesium being present in foods like brown rice, leafy greens, beans, avocados, almonds, and dark chocolate, about 70% of people have low levels of this crucial mineral, according to a study by Mineral Check.

Magnesium, a natural relaxant for both muscles and mind, plays a vital role in over 300 enzymatic reactions in the body, including muscle relaxation for better sleep, nervous system regulation, and mood stabilization. Deficiency in magnesium can also affect the body’s detoxification processes.

In fact, one in five women aged 19 to 34 have magnesium intakes below the recommended level, according to the British Nutrition Foundation. Adults need about 375 milligrams (mg) of magnesium per day, though this requirement increases during pregnancy.

The Western diet, high in processed foods and low in leafy greens, contributes to magnesium deficiency. Additionally, over-farming and pollution have decreased the magnesium content in common foods by 20% since the 1950s. Symptoms of magnesium deficiency include poor sleep, exhaustion, depression, and a weakened immune system, but these are often mistakenly attributed to lifestyle factors like family and work stress rather than the deficiency itself.

Poor sleep is closely linked to anxiety, and magnesium plays a key role in helping the body and brain relax before bed. Magnesium interacts with GABA, a neurotransmitter that promotes relaxation and sleep. Ensuring these GABA receptors function efficiently helps quiet those late-night, anxiety-inducing thoughts.

Sleep deprivation and anxiety often fuel each other, creating a vicious cycle. Research from universities in Edinburgh and Cambridge found that adequate magnesium levels help the body maintain a healthy sleep cycle. Clinical trials have shown that magnesium can significantly enhance sleep duration and quality, as well as increase melatonin levels.

A trial by Reading University, commissioned by BetterYou, found that a magnesium lotion improved sleep duration and quality among participants who struggled with sleep. Furthermore, an eight-week randomized clinical trial on elderly subjects showed that taking 500 mg of magnesium before bed significantly improved insomnia levels.

Daily fatigue often results not only from physical exhaustion but also from mental tiredness. Persistent tiredness, mood changes, memory issues, and poor concentration can all signal exhaustion. Anxiety can drive the sympathetic nervous system into overdrive, leading to increased heart rate, blood pressure, and muscle tension, ultimately causing you to feel physically and mentally drained.

Magnesium is essential for producing energy in the form of adenosine triphosphate (ATP), necessary for various bodily functions including muscle contraction and energy production. Low energy levels and fatigue are often linked to low magnesium levels.

Mood and anxiety are intertwined, with magnesium playing a role in regulating positive neurotransmitters like serotonin and melatonin. A deficiency in magnesium can lower serotonin levels and contribute to major depression, suggesting that magnesium supplementation might help prevent and treat depression.

Anxiety activates the body’s fight-or-flight response, releasing stress hormones that can eventually weaken the immune system. Magnesium helps to keep immune defenses strong by supporting the production of antibodies that target pathogens.

Increasing your magnesium intake is simple and can be done through supplements or topical applications. While the daily recommended intake is 375 mg, higher levels are generally safe, though oral supplements can cause digestive issues. Transdermal magnesium, applied directly to the skin, bypasses the digestive system and is absorbed more efficiently.

Using magnesium oil sprays, lotions, or gels can quickly elevate cellular magnesium levels, improving sleep, reducing anxiety, and boosting overall well-being. For instance, BetterYou offers a range of transdermal magnesium products like Magnesium Oil Sleep Spray and Magnesium Lotion, which have been scientifically shown to improve sleep quality and duration.

Insufficient magnesium can trigger a variety of issues, including poor sleep, exhaustion, low mood, and a weakened immune system. With various options for supplementation, making sure you get enough magnesium can be an effective way to lessen anxiety and improve overall health.