Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
In the nervous system, magnesium is important for optimal nerve transmission and neuromuscular coordination, as well as serving to protect against excitotoxicity (excessive excitation leading to cell death) [1,2].
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Other research from 2017, appearing in the journal PLoS One , found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
It's important to replace this essential mineral daily to prevent symptoms of low magnesium, including stress, tension, pain, insomnia, heart issues, osteoporosis, and more. So, not only is it safe to take magnesium every day, you should be taking it daily. Natural Calm is 100% safe to take daily.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
One study shows that 68% of Americans are magnesium deficient (www.usda.gov). The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness.
Neurotropic B vitamins play crucial roles as coenzymes and beyond in the nervous system. Particularly vitamin B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) contribute essentially to the maintenance of a healthy nervous system.
Practice relaxation techniques such as deep breathing, yoga, or meditation to help the nervous system function. Our nervous systems are responsible for sending and receiving messages throughout the body. When it's functioning correctly, we feel energized and alert.
Spend a few minutes stretching out your neck, shoulders, arms and lower back. This is also a great way to refocus your mind and relieve mental stress. Walking: You can walk for 30 minutes or an hour for exercise, but even a brisk 10-minute walk can naturally calm your nerves. Try to take your walks in nature.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Acute or chronic Mg deficiency may affect the nervous system. Acute Mg deficiency leads to metabolic encephalopathy and alteration of neuromuscular excitability, such as deprementia and nervousness. By contrast, chronic Mg deficiency is characterized by spasm.
You're Experiencing Muscle Cramps, Tremors or Twitches
It also assists in synthesizing protein to help you grow stronger. If your magnesium levels are lower than they should be, your muscles may feel out of control and can start to cramp or twitch.
Magnesium may also reduce the absorption of medications such as blood thinners, anti-diabetes drugs, diuretics, and drugs used to treat the brittle bone disease osteoporosis, Cooperman says. “Check with your doctor if you're considering using magnesium,” he says.
Magnesium begins to take effect after one week of consistent supplementation.
To assist with absorbability and avoid possible stomach discomfort, it should always be taken with a meal. Taking magnesium oxide earlier in the day is also a prudent move, as again, those bathroom trips might interrupt your wind-down routine or slumber.
"Serotonin and melatonin are crucial in determining your mood. Magnesium works as an important co-factor required for conversion of tryptophan (from proteins we get from food) to serotonin and melatonin, both of which help in falling asleep."