6 minTo get rid of our stress, eating healthily, sleeping well and getting enough exercise are, of course, key. But did you know that the mineral magnesium – which we get from foods such as green leafy vegetables, nuts and cocoa – specifically helps in stressful situations? This is mainly due to the extra consumption of magnesium during these periods and the risk of a deficiency that can then occur.
In this article, you will read
- What functions magnesium has in your body;
- How stress increases your magnesium requirement;
- How to recognise a magnesium deficiency caused by stress;
- How to replenish a magnesium deficiency;
- What types of magnesium supplements are available and which ones are best for you.
The different roles of magnesium
Magnesium is a mineral that we need every day. The body does not produce it itself, so we have to get it from our diet every day. Magnesium plays an important role in bone formation. Together with calcium, it ensures strong bones and teeth.
Magnesium is also very important for our muscles. And we have quite a few of those in our body: more than 300, in fact. Magnesium is therefore needed everywhere in our body, from our eye muscles to our skin muscles, but also for our heart, which is also a muscle.
So what exactly does magnesium do? Magnesium contributes to:
- The transmission of nerve impulses;
- Healthy bones and teeth;
- Muscle contraction during exercise;
- The production of new cells and muscle tissue;
- Good blood circulation and energy production;
- The production of serotonin (our “happiness hormone”);
- Muscle relaxation.
The last two functions are related to stress, among other things.
Magnesium and stress
Emotional or physical stress causes our body to use more magnesium. You may recognise the feeling of tensing parts of your body when you are stressed. For example, your jaw muscles, your abdominal muscles or the muscles in your shoulders. This varies from person to person, but the fact is that your muscles are more tense during periods of stress, which means they need more magnesium to do their job.
Magnesium promotes muscle relaxation. By taking extra magnesium, you can prevent your body from becoming magnesium deficient. A magnesium deficiency also makes you more sensitive to stress.
So what can you do? Make sure you get enough magnesium! Because it helps reduce your current stress and prevent more stress.
In addition to magnesium, there are other natural ways to reduce stress.
Daily magnesium requirement
Magnesium is obtained through food and can be supplemented with a magnesium supplement if necessary. Foods rich in magnesium are mainly green vegetables such as spinach, endive and broccoli, but also beans, walnuts, peanuts, almonds and dark chocolate (cocoa).
The Adequate Intake (AI) for magnesium is 350 milligrams per day for adult men and 300 milligrams for adult women. This equates to 660-770 grams of spinach or 200 grams of peanut butter (half a jar!). That's quite a lot to get from food alone.
Some people consume more magnesium than they can obtain from their normal diet and take magnesium supplements. Supplements can also be a solution if you have an increased need for magnesium.
Magnesium deficiency and its cause
Insufficient magnesium intake leads to a magnesium deficiency in the long term. Stress causes your magnesium reserves to deplete more quickly, so you need more magnesium. Stress manifests itself differently in everyone, but insomnia and hypersensitivity, for example, are signs that you have a magnesium deficiency.
Athletes who participate in endurance sports can also use extra magnesium to prevent a deficiency. During exercise, the muscles are tensed and used. If you do not consume enough magnesium, you may experience muscle cramps. So if you exercise regularly and notice unpleasant cramps in your calf muscles, you may have a magnesium deficiency.
In these two cases, you can start taking a magnesium supplement to supplement your diet. Start with a supplement containing 200 mg of magnesium and increase the dosage if the symptoms do not disappear.
Magnesium also plays an important role during pregnancy.
Symptoms of a magnesium deficiency
We have already mentioned a number of symptoms that may indicate a magnesium deficiency as a result of high stress levels or endurance sports. Complaints caused by a magnesium deficiency can vary, because magnesium fulfils so many different roles in the body. In addition to muscle building and relaxation, it is also involved in fluid balance and blood pressure, for example. A magnesium deficiency can therefore cause the following complaints:
- Fatigue or listlessness
- Anxiety and tension
- Muscle cramps
- Depression
- Dizziness due to fluid deficiency
- High blood pressure
A magnesium deficiency therefore not only affects your muscles or stress levels, but also your energy, blood pressure and even your mental health. Magnesium also promotes the production of vitamin D. If you have a magnesium deficiency that causes a vitamin D deficiency, this can lead to depression.
Preventing or supplementing magnesium deficiency
From the above, you can see that it is better to prevent magnesium deficiency. Especially when you know that the body easily excretes any excess magnesium through urine and sweat. If you suffer from any of the above symptoms, you can also supplement your deficiency with a supplement. Please note: there are different types of magnesium available on the market.
Magnesium supplements: different types
The forms of magnesium that are best absorbed are magnesium citrate, magnesium taurate, magnesium malate and magnesium bisglycinate. This is because these forms are organically bound magnesium. An organically bound form is based on organic, or natural magnesium. In this blog, you can read all about the different forms and which one best suits your needs.
There is also such a thing as inorganic-bound magnesium: artificial compounds are used to create this form of magnesium. Variants of inorganic-bound magnesium are:
- Magnesium sulphate
- Magnesium chloride
- Magnesium phosphate
- Magnesium carbonate
- Magnesium oxide
If you are going to buy a magnesium supplement, check the label to see if it contains organically bound magnesium. Magnesium supplements that contain inorganically bound magnesium are often cheaper because they are cheaper to produce. A low price is often an indication that the supplement contains inorganically bound magnesium, which is less easily absorbed.
When is the best time to take my magnesium supplement?
A few useful tips when taking a magnesium supplement:
- It is best to take the supplement with a meal.
- If you suffer from stress, you can also take the supplement before bedtime (i.e. after a meal) to relax your muscles.
Conclusion
So, do you want to stay on top of stress? Make sure you get enough magnesium! This powerful mineral not only plays a crucial role in your body, but also helps to reduce daily stress. Whether you enjoy a plate of spinach, a handful of nuts or a piece of dark chocolate, every bite helps you feel better. Don't forget that supplements can be a good addition if you find you need extra magnesium. So, eat healthily, relax and give your body the nutrition and support it deserves!
