Nutrition can support you in feeling more calm, focussed and sleeping better.
Specifically supplementation with Magnesium; my number 1 supplement to manage stress or anxiety
I use Magnesium daily myself and I frequently recommend it to my clients.
WHY IS IT SO GOOD?
Magnesium is a mineral found in the foods we eat and has over 600 essential functions in the body. That’s what makes Magnesium such a fantastic all round supplement that can help with numerous conditions such as PMS, muscle cramps and twitches, high blood pressure, constipation, fatigue, diabetes, migraine, etc...
Magnesium is particularly useful for stress and anxiety because it has both a generalised relaxing effect on the body and mind as well as more specific effects such, as breaking down and reducing stress hormones like adrenaline. Moreover, these beneficial effects on stress and anxiety have been consistently proven in scientific studies.
WHY IS SUPPLEMENTATION NECESSARY?
Modern lifestyles present a triple-whammy for Magnesium.
Firstly, we are taking less in because, although Magnesium is found in green vegetables, nuts, seeds and seafood, modern farming practices have depleted Magnesium in the soil. In addition, food processing reduces the Magnesium content of foods further. One way to improve this situation is to eat organic, as organic foods have on average 30% more Magnesium than conventionally farmed foods.
Not only are we taking less in, but modern life means that we require more Magnesium; stressful lifestyles burn through Magnesium and Magnesium is needed to neutralise acidic foods like fizzy drinks, dairy and red meat.
Finally, and unfortunately, Magnesium in foods is relatively poorly digested and absorbed.
All of this means that many of us need the extra boost that a supplement can provide.
HOW TO SUPPLEMENT
There are many formulas of Magnesium, and supplementation has the advantage of allowing us to select a type of Magnesium more specific for our needs.
Mg Citrate is the all round hero, giving you a good dose for your money, here’s one I use https://amzn.to/3fDSx5E *
Mg Bisglycinate is the choice for those with sensitive stomachs, here’s one I use https://amzn.to/2YSibOj
Mg Malate is for those who have fatigue alongside stress and anxiety, here’s one I use which is in powder form https://amzn.to/3fApLmy
Espom salts are a Magnesium option you can add to your bath, it’s great for aching muscles and exercise fatigue (do NOT ingest). Here’s one I use https://amzn.to/2WO6WUv
Whichever oral Magnesium supplement that you choose, a good place to start is a 200mg dose (total elemental Magnesium) at bedtime (leave it by your bedside to remind you). Try this for a week, and monitor your stress, anxiety and sleep. Adjust, up or down as required - not exceeding 400mg day. If you don’t like swallowing pills you can just chew the tablets with a little water.
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DISCLAIMER
Mg supplementation is generally safe, but interacts with some drugs and might not be suitable if you frequently take antacid medication. If you are on medication, pregnant OR have a health condition always consult your doctor before supplementing. Magnesium might also cause loose stools and the dose should be reduced or stopped entirely if it results in diarrhoea. Always follow the directions on product labels unless you have consulted with a healthcare professional.
* I make a small commission if you purchase using these links. This does not affect the price to you.
REFERENCES
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M. and Rashidkhani, B., 2012. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), p.1161.
Boyle, N.B., Lawton, C. and Dye, L., 2017. The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), p.429.
Wienecke, E. and Nolden, C., 2016. Long-term HRV analysis shows stress reduction by magnesium intake. MMW Fortschritte der Medizin, 158(Suppl 6), pp.12-16.
Worthington, V., 2001. Nutritional quality of organic versus conventional fruits, vegetables, and grains. The Journal of Alternative & Complementary Medicine, 7(2), pp.161-173.
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