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How Much Magnesium Should I Take for Anxiety?

Stress awareness month was in April, but there shouldnt be only one specific time to talk about a condition that affects millions of Americans; chronic anxiety.

Anxiety is a lingering, often low-grade fear about the future. It is usually a vague sensation that things could go wrong and is a learned response to intense or prolonged stress or exposure to trauma.

If gone untreated, prolonged acute anxiety can be quite harmful to our health. This is because constant low-grade fear keeps our bodies in fight or flight mode.

In this state, we do not heal properly and are constantly adrenalized. This leaves us feeling exhausted and can lead to depression, cardiovascular and heart disease, and cancer.

As much as 7.3% of people globally suffer from chronic anxiety and the toll it takes on these individuals can be staggering.

Unfortunately, many people slip into the misconception that they are naturally edgy, that being anxious is just part of their personality.

This is wrong! Anxiety is a mental health condition that breaks down the body and mind and leaves us feeling depleted and unwell.

There are a number of successful medical and psychological treatments for chronic anxiety which have been proven effective.

Among these, one of the safest, most effective, and least harmful options is taking magnesium as a dietary supplement.

The most common question asked is “how much magnesium should i take for anxiety?”

Magnesium has been commonly used for a number of purposes related to health, well-being, and nutrition for many years.

It has long been recognized as beneficial in promoting healthy sleeping patterns, intestinal regularity, for reducing anxiety, and even stopping panic attacks.

It is a cofactor in over 300 enzyme systems which regulate a host of biochemical reactions within the body such as protein synthesis, nerve and muscle function, blood glucose activity, and blood pressure.

Magnesium is necessary for proper energy production, glycolysis, and oxidative phosphorylation.

Magnesium is available over the counter as it is generally considered to be safe, but users should take care when using it regularly and be sure to use only an appropriate dosage.

Magnesium Supplement Dosages

Many physicians say that the best way to gauge the proper dosage is by monitoring how well the bowels tolerate the mineral.

Vitamin manufacturers understand that some product’s efficiency is different depending on an individual’s tolerance and taking too much can result in intestinal discomfort and diarrhea so exercise caution.

When taking it for the first time, it is recommended, to begin with the smallest dosage, increase the dosage each evening before bed until the desired results are reached- and reducing the dosage should unpleasant sensations begin in the bowels, or if excessive elimination should occur.

The occurrence of diarrhea will be diminished if it is taken right before, during, or directly after meals.

Most physicians recommend five to ten drops of the liquid form taken in water when you first begin taking magnesium.

Magnesium is also an essential nutrient, and the most widely accepted appropriate consumption level is around 500 milligrams a day.

Methods of Use

Magnesium supplements can be taken in a number of ways. It can be mixed with a beverage or food, obtained by eating food high in magnesium.

It can also be administered by absorption through the skin. This is done frequently at spas, where it is sprayed all over the body, after which the patient will receive a full massage.

Magnesium can also be administered via eye drops to those for whom it is determined that the lowest supplemental doses are best.

Obtaining Sufficient Magnesium 

As stated, magnesium can be readily obtained in a number of readily available foods such as:

  • Leafy greens
  • Nuts and seeds
  • Fish
  • Lentils and beans
  • Yogurt
  • Bananas

For individuals who require a magnesium supplement for reasons such as food allergies, lifestyle, and so on, magnesium supplements are inexpensive and easily tolerated.

Magnesium Deficiency Can Lead to Other Health Issues Other Than Anxiety

While a lack of magnesium can result in a host of conditions such as depression, anxiety, muscle and nerve dysfunction and other health detriments, most people may suffer from it without even knowing it

But adding it to your diet via supplements is simple enough and easy to regulate by following the easy dosing advice mentioned above.

9 signs that you need more magnesium in your diet:

1. Frequent consumption of carbonated soda

Carbonated beverages take magnesium right out of the body. If you indulge in soda often, you should quit, reduce your consumption, and increase your magnesium intake

2. Excess Stress

Too much stress will cause the body to eliminate magnesium. If you experience excessive stress, you should add magnesium to your diet.

3. Sweets

Sugar is known to be one of the most addictive and toxic foods available. It too will reduce your magnesium levels, and sugar intake should be curtailed.

4. Caffeine Consumption

Caffeine is another major contributor to magnesium depletion. Anyone who drinks more than three caffeinated drinks a day should take a magnesium supplement.

5. Heart, Asthma, Birth Control, Estrogen, or Diuretic Medication

All of these drugs have the side effect of reducing magnesium levels in the body. Anyone who takes these medications should raise their level of magnesium consumption.

6. Seven or More Alcoholic Beverages per Week

Alcohol is a major contributor to magnesium depletion. Excessive use indicates a need for supplementation.

7. Mood Related Symptoms

If you experience any of the following conditions, you may be suffering from a magnesium deficiency;

  • Hyperactivity
  • Trouble sleeping
  • Trouble remaining asleep

8. Calcium Without Magnesium

Anyone taking calcium supplements should also take magnesium supplements as calcium alone can reduce magnesium levels.

9. Physiological Symptoms

If you experience any of the following conditions, you may be suffering from a magnesium deficiency;

  • Painful spasms
  • Cramping
  • Fibromyalgia
  • Involuntary eye movements
  • Facial tics

There are many over the counter magnesium supplements available and it is almost always safe for light to mild use.

It is an excellent candidate for a number of different applications for nutraceutical manufacturing companies looking to produce new formulas to promote the health, well-being, and energy levels for their customers.

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