Addition of magnesium glycinate 600-1000 mg orally or transdermally.
I have personally dealt with adrenal fatigue in the past, and I can vouch for magnesium and cortisol's role in calming stress levels and rehabilitating hormonal systems. Magnesium helps to regulate cortisol levels, allowing for more balanced hormone production which is essential in our fast paced culture.
I recommend magnesium glycinate or malate. Most adults need approximately 800mg per day. Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones.
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
Adding in cardio, such as a brisk walk will help lower your cortisol levels and control your stress. Once you have your stress under control, you can add interval training and sprints two or three times a week to reduce your belly fat.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
High magnesium levels (hypermagnesemia) can result from taking too many magnesium supplements. It can lead to lethargy, gastrointestinal symptoms, low blood pressure, and cardiac arrest.
As a stress reducer, ashwagandha works by reducing the body's levels of cortisol – a hormone that is linked to stress response.
Results also showed that lower vitamin D levels are associated with higher levels of cortisol, a stress hormone that is elevated in Cushing's.
“The best way to lower cortisol in the body is to focus on an anti-inflammatory diet,” Barth says. “That means fewer processed foods and more whole foods.” The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels.
Taking in adequate amounts of Vitamin B12 For Stress can help reduce stress by promoting healthy nervous system function. When the nervous system is functioning properly, the adrenal glands do not secrete as much cortisol—the hormone produced during times of stress that causes “fight or flight” response.
People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.
Magnesium glycinate side effects
The most common side effects of magnesium supplements15 are diarrhea, cramping, and digestive upset. This is more common in certain forms of magnesium—like magnesium oxide and magnesium citrate.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. 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.
Magnesium Glycinate Side Effects
Some of the less severe side effects include stomach upset and other “mild gastrointestinal symptoms,” notes Dr. Nooristani. However, taking too much of the supplement may lead serious symptoms such as: Kidney issues. Nervousness.