Health Tips

Magnesium and its effects on stress

Write the 21/05/2024 by Santarome Bio

The modern pace of life, frantic and often a source of pressure, encourages the appearance of stress. This phenomenon, which affects more and more individuals, can have harmful consequences on health, both physical and mental. To deal with it and find a feeling of calm and serenity, there are natural solutions.


Magnesium, this essential mineral for the body, is a precious ally in the fight against stress. It is often used as a dietary supplement to calm the nervous system and reduce stress . Find out more about its effects in this article.



Effects of magnesium 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

  • Nerve function

  • Regulation of blood pressure

  • Bone health

  • Immune system


Magnesium in the body


Magnesium is found in bones, muscles, organs and body fluids. About 50% of the magnesium in the body is stored in bones, while the rest is found in cells and blood. The body eliminates magnesium through urine and stools. It is important to maintain adequate magnesium intake because 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 waters and in food supplements .


Among the most common forms, we find:


  • 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 : it is used to improve energy production and athletic performance.


What are the health benefits of magnesium?


The health benefits of magnesium are numerous and varied, 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 problems, irritability, anxiety and depression.


  • Maintenance of muscle functions : magnesium is important for muscle contraction and relaxation. It helps prevent muscle cramps, improve athletic performance and reduce muscle fatigue.


Good bone and dental health : It helps maintain bone density and prevent osteoporosis. It also contributes to the health of teeth and gums.


Magnesium effects on stress

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 allow the individual to defend themselves or adapt to the situation.


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


  • Fatigue

  • Sleeping troubles

  • Headache

  • Muscle aches

  • Digestive disorders

  • Increased blood pressure

  • Weakening of the immune system

  • Increased risk of cardiovascular diseases

  • Increased risk of diabetes

  • Acceleration of aging


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


How can magnesium help manage stress?


Magnesium works 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 as GABA , 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 good stress management. Magnesium is involved in regulating the sleep cycle, promoting falling asleep and improving the quality of restful sleep. In fact, it helps reduce nighttime awakenings and insomnia, 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 excretion of magnesium : Stress causes the release of hormones such as adrenaline and cortisol, which increase the excretion of magnesium through the kidneys.

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

  • Increased magnesium intake : The body uses more magnesium during times of stress to meet the body's demands.


Symptoms of magnesium deficiency can be mild and difficult to identify, but they can get worse over time. Among the most common symptoms we find:


  • Fatigue and lack of energy

  • Muscle cramps

  • Muscle weaknesses

  • Insomnia and sleep disorders

  • Irritability and anxiety

  • Headache

  • High blood pressure

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