Magnesium and its effects on stress

What is magnesium?

Magnesium is an essential mineral for the body, present in all cells. It plays a key role in many vital functions, including:

• Energy production

• Muscle contraction

• Nervous function

• Blood pressure regulation

• Bone health

• The immune system

Magnesium in the body

Magnesium is found in bones, muscles, organs, and body fluids. Approximately 50% of the magnesium in the body is stored in the bones, while the rest is found in cells and blood. The body eliminates magnesium through urine and feces. It is important to maintain an adequate intake of magnesium, as the body does not produce it itself.

The different forms of magnesium

Magnesium is found in many foods, such as green vegetables, nuts, seeds, whole grains, and dark chocolate. It is also found in mineral water and dietary supplements.

Among the most common forms are:

• Magnesium citrate: it is well absorbed by the body and has a mild laxative effect.

• Magnesium glycerophosphate: it is also well absorbed and has a gentler effect on the digestive system.

• Magnesium chloride: it is often used as a laxative or to relieve muscle cramps.

• Magnesium malate: used to improve energy production and athletic performance.

What are the health benefits of magnesium?

Magnesium has many different health benefits, including:

• Proper functioning of the nervous system: Magnesium helps regulate mood, reduce stress and anxiety, and improve sleep quality. Magnesium deficiency can lead to sleep disorders, irritability, anxiety, and depression.

• Maintaining muscle function: Magnesium is important for muscle contraction and relaxation. It helps prevent muscle cramps, improve athletic performance, and reduce muscle fatigue.

Good bone and tooth health: it helps maintain bone density and prevent osteoporosis. It also contributes to healthy teeth and gums.

Stress and its effects on health

Stress is a natural reaction of the body to a situation perceived as dangerous or threatening. It is characterized by a series of physiological and behavioral reactions that enable the individual to defend themselves or adapt to the situation.

If stress is occasional and moderate, it can be beneficial by motivating us and enabling us to better manage difficult situations. However, chronic and excessive stress can lead to many health problems, including:

• Fatigue

• Sleep disorders

• Headaches

• Muscle pain

• Digestive problems

• Increase in blood pressure

• Weakening of the immune system

• Increased risk of cardiovascular disease

• Increased risk of diabetes

• Accelerated aging

But also significant effects on mental health, including irritability, anxiety, depression, difficulty concentrating, etc.

How can magnesium help manage stress?

Magnesium acts on several fronts to help manage chronic stress: it regulates the nervous system, promotes muscle relaxation, and improves sleep quality.

Impact on the nervous system

Magnesium is an essential cofactor for many enzymes involved in nerve transmission. It thus helps regulate the activity of neurotransmitters such asGABA, which has a calming effect on the nervous system. In this way, magnesium helps reduce anxiety, irritability, and mood disorders often associated with stress.

Muscle relaxation and tension management

Magnesium also plays an important role in muscle relaxation. It is involved in the process of muscle contraction and relaxation, which helps relieve muscle tension and cramps often caused by stress. In addition, magnesium promotes the production of endorphins, hormones with analgesic and relaxing properties, which contribute to better management of physical and emotional stress.

Improved sleep and quality of rest

Quality sleep is essential for effective stress management. Magnesium helps regulate the sleep cycle, promoting sleep and improving the quality of restorative sleep. It reduces nighttime awakenings and insomnia, which are often linked to stress and anxiety. Deep, restorative sleep allows the body to better recover from the stress accumulated during the day.

Signs of magnesium deficiency

Chronic stress can lead to magnesium deficiency in several ways:

• Increased urinary magnesium excretion: Stress causes the release of hormones such as adrenaline and cortisol, which increase magnesium excretion by the kidneys.

• Decreased intestinal absorption of magnesium: Stress can also disrupt digestion and intestinal absorption of magnesium.

• Increased magnesium consumption: the body uses more magnesium during periods of stress to meet the body's demands.

The symptoms of magnesium deficiency can be mild and difficult to identify, but they can worsen over time. Among the most common symptoms are:

• Fatigue and lack of energy

• Muscle cramps

• Muscle weakness

• Insomnia and sleep disorders

• Irritability and anxiety

• Headaches

• High blood pressure

In what form should magnesium be taken?

Before resorting to dietary supplements, make sure you are getting enough magnesium from your diet. Many foods are naturally rich in magnesium, which can cover your body's daily needs.

Dietary sources of magnesium

Magnesium can be found in the following foods:

• Green vegetables: spinach, broccoli, kale, watercress, etc.

• Nuts and seeds: almonds, Brazil nuts, cashews, pumpkin seeds, chia seeds, etc.

• Legumes: lentils, white beans, chickpeas, etc.

• Whole grains: brown rice, quinoa, oats, etc.

• Dark chocolate: chocolate with a high cocoa content (at least 70%)

• Dried fruits: figs, dried apricots, dates, etc.

• Seafood: oysters, clams, shrimp.

• Mineral waters

Magnesium-based dietary supplements 

If you want to supplement your magnesium intake, you may want to consider taking a dietary supplement. As explained, magnesium plays an important role in regulating the nervous system and promotes muscle relaxation, which can contribute to better stress management. A magnesium treatment using dietary supplements is therefore effective against stress. 

However, some magnesium supplements may interact with medications or cause side effects in certain individuals. It is therefore important to consult a healthcare professional before taking them and to follow the recommended dosage.

The dosage of magnesium supplements varies depending on the form of magnesium used and individual needs. In general, the recommended dose for adults is 300 to 400 mg of magnesium per day. To prevent a period of intense stress, such as exams, an intake of 100 mg per day is sufficient.

Magnesium can be combined with other natural stress-relieving solutions, such as meditation, yoga, and deep breathing. These techniques can help reduce anxiety and improve sleep quality, which can enhance magnesium's beneficial effects on stress management.

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For optimal physical and mental well-being, magnesium will be your ally. Made from natural, certified organic ingredients, these supplements will help you regain your calm and serenity.