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Image of Magnesium for stress and relaxation
Vitamins & Supplements

Magnesium for stress and relaxation

Image of Caya Kerkhof
Caya KerkhofOrthomolecular Advisor4 min. reading time

A busy day at work, a packed diary, or simply a lot on your mind – everyone experiences moments of tension. During periods like these, it’s important to take good care of yourself. Magnesium is a mineral that contributes to the normal functioning of the nervous system and contributes to normal psychological function. In addition, magnesium contributes to the reduction of tiredness and fatigue. In this blog, we take a closer look at what stress actually is and how the body responds to it.

How does our stress system work? 

Stress is your body’s natural response to challenges and threats. When you’re stressed, your body activates the sympathetic nervous system. This triggers the ‘fight-or-flight’ response. Your heart rate and blood pressure increase, and your body releases stress hormones such as cortisol and adrenaline. These prepare your body to respond quickly to danger. While this system is useful in acute situations, chronic stress can lead to all sorts of problems.

That’s why it’s important to understand how your body responds to stress, so you can relax properly. However, it can be exhausting if your body has to respond to stress too often. You can read more about how this works in what stress is and how stress works in your body. Fortunately, there are ways to keep your stress levels under control, and magnesium can play an important role in that. 

Magnesium and the body: how exactly does it work?

Magnesium is a mineral that contributes to a range of functions in the body. When we’re stressed, our body uses more magnesium. When we experience stress, the body produces more stress hormones such as adrenaline and cortisol. These hormones cause the body to use more energy, and magnesium is needed for that. Magnesium supports energy levels.  

Stress can also mean that our body absorbs nutrients (including magnesium) from food less effectively. In addition, during stress we may lose more magnesium through our urine.  

Relaxation and the body

Magnesium is good for the muscles and supports normal muscle function. The mineral also has a positive effect on the functioning of the nervous system. The nervous system plays an important role in how the body functions. After a stressful period, it can sometimes feel as though all the tiredness suddenly catches up with you. The great thing about magnesium is that it contributes to extra energy in cases of fatigue and helps to reduce a lack of energy. 

Which magnesium is the best fit for you?

There are different forms of magnesium available, each with its own characteristics.

  1. Magnesium citrate: magnesium bound to citric acid.
  2. Magnesium malate: magnesium bound to malic acid.
  3. Magnesium bisglycinate: magnesium bound to glycine.
  4. Magnesium taurate: magnesium bound to the amino acid taurine.

8 things you can do to relax 

With our packed diaries, it’s important to make time for relaxation. That shopping list, the laundry, and all the other tasks you still need to do can easily wait a little.  

Below are a few ways to unwind and let go of the stress of everyday life. 

  1. Walking in nature: A calm walk through a forest or park can do wonders for your mental wellbeing. It helps you relax and step away from daily stress for a while. 

  1. Reading: A good book takes you to another world and helps you unwind. Choose a genre you enjoy and take the time to really immerse yourself in the story. 

  1. Listening to music: Music has a powerful effect on our emotions. Put on your favourite tracks and let the soothing sounds help you relax. 

  1. Creative activities: Painting, drawing, writing, or another creative outlet can be a great way to relax. It gives you the chance to take your mind off things for a while. 

  1. Taking a warm bath: A warm bath can help your muscles relax. For extra relaxation, add essential oils (lavender), bath salts, or magnesium crystals, for example. 

  1. Exercising: Physical activity is also a good way to relieve stress. Whether you go running, swimming, cycling, or to the gym, movement helps your mind to unwind. 

  1. Relaxation exercises: There are various exercises that can help you relax. Read about them here: 4 relaxation exercises everyone can do at home.  

  1. Adaptogens: Adaptogens support your body in adapting to changing circumstances. Read here which adaptogens help with physical imbalance. 

How quickly does magnesium work for stress? 

Although magnesium is an important mineral for our body, it’s good to know that something in your lifestyle will also need to change. Unfortunately, magnesium isn’t a miracle cure that solves problems and stress. That’s why it’s important to address the source of your stress, or learn to manage it by using one or more of the approaches mentioned above.  

Additional nutrients such as vitamins and minerals can be beneficial to top up. You might also consider extra magnesium for support in cases of fatigue. 

Some people notice a difference within a few days of taking extra magnesium, while for others it can take several weeks. It’s important to be patient and give your body time to replenish magnesium stores and regain balance. 

Good to know 

Extra nutrients such as magnesium can be a valuable addition during stress, supporting fatigue and helping to support energy levels. Magnesium is fundamentally very important for the body, and especially so during periods of stress. See what you can do in your day-to-day life to reduce stress, such as walking in nature more often, reading for half an hour a day, listening to music, or exercising. Magnesium can also be a great addition to your lifestyle.

Want more information? Take a look at our category page magnesium or visit a store, where our Health Coach can provide personalised advice.  

Sources 

  1. Herman, J. P., Ostrander, M. M., Mueller, N. K., & Figueiredo, H. (2005). Limbic system mechanisms of stress regulation: hypothalamo-pituitary-adrenocortical axis. Progress in neuro-psychopharmacology and biological psychiatry, 29(8), 1201-1213.
  2. Allen, A. P., Kennedy, P. J., Cryan, J. F., Dinan, T. G., & Clarke, G. (2014). Biological and psychological markers of stress in humans: Focus on the Trier Social Stress Test. Neuroscience & biobehavioral reviews, 38, 94-124.
  3. Marin, M. F., Lord, C., Andrews, J., Juster, R. P., Sindi, S., Arsenault-Lapierre, G., ... & Lupien, S. J. (2011). Chronic stress, cognitive functioning and mental health. Neurobiology of learning and memory, 96(4), 583-595.
  4. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., ... & Pouteau, E. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672.
  5. Cuciureanu, M. D., & Vink, R. (2018). Magnesium and stress. 

 

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