How magnesium affects the nervous system and helps fight stress

The nervous system coordinates the work of the entire body.When it is disturbed, mood and well-being deteriorate, sleep is affected, anxiety, neurosis or even depression can develop.Many minerals, including magnesium, are involved in supporting the function of the nervous system.Let's understand what this macronutrient is important for the nervous system, what can lead to its deficiency, what symptoms it manifests and how to effectively fill magnesium deficiency.

The normal functioning of the nervous system depends on many factors, and first of all - on the intake of vitamins and minerals necessary for its health. One of these useful substances is magnesium. It is familiar to most people as a remedy for leg cramps. Indeed, magnesium quickly normalizes the work of muscles and prevents their spasms. But, in addition to “anticonvulsant”, it has many other useful actions.

This macronutrient regulates the work of neurons and the nervous system as a whole due to its participation in the transmission of nerve impulses. Its main effects are:

• regulation of calcium channels - when calcium enters the cells, neurotransmitters begin to be released that signal to neurons. Magnesium blocks calcium channels and prevents hyperstimulation of nerve cells;
• maintaining the balance of ions - this mineral maintains the correct ratio of potassium, calcium and sodium ions inside and outside the cells. In its deficiency, the processes of polarization and depolarization of cells, as well as the conduction of nerve impulses are disturbed;
• reduction of neuronal excitation - thanks to this action magnesium prevents excessive neuronal activity and protects the nervous system (e.g. in chronic stress);
• participation in energy met abolism - cells (and neurons in particular) obtain the necessary energy through metabolic processes, and magnesium is directly involved in this process, as it is a cofactor of many enzymes.

Are magnesium and stress and nervous tension related? Yes, this mineral regulates the level of the stress hormone cortisol. When magnesium is deficient, more cortisol is produced and the body's stress tolerance decreases. Also, the macronutrient helps to restore balance after nervous tension. These beneficial effects of the mineral make it indispensable in the prevention of emotional burnout syndrome, in other words - exhaustion of the nervous system.

Magnesium is involved in the synthesis of serotonin (“happiness hormone”), and also regulates the activity of the neurotransmitter gamma-aminobutyric acid (GABA). Due to this it reduces nervous tension, promotes relaxation, prevents the development of anxiety and depression.

Magnesium is also useful for anxiety and depression. Studies have shown that magnesiumcan reduce symptoms of mild and moderate anxiety disorders. It also restores normal sleep, reduces irritability, increases stress resistance. Currently, the effectiveness of dietary supplements with this mineral continues to be studied.

How else does magnesium affect the central nervous system:

• Supports neuroplasticity - the brain's ability to change its function in response to learning, new experiences, and damage, and to repair lost neural connections;
• regulates the activity of glutamate, an excitatory neurotransmitter that can trigger neuronal death when neurons are overexcited;
• protects against oxidative stress, which inevitably develops with an excess of free radicals;
• inhibits neuroinflammatory processes, which are associated with the development of cognitive impairment, depression and Alzheimer's disease.

What is the danger of magnesium deficiency for the nervous system?

It is difficult to overestimate the benefits of magnesium for the nervous system - just as it is difficult to underestimate its deficiency. A deficiency of this mineral can manifest itself in a variety of symptoms:

• constant fatigue and apathy;
• a decrease in general activity, depression;
• Muscle dysfunction - its weakness, frequent cramps, tingling in the muscles;
• insomnia, deterioration in the quality of sleep;
• trembling in the hands;
• decreased appetite, nausea;
• trouble concentrating;
• memory impairment;
• increased anxiety, irritability;
• headaches;
• heart rhythm disturbances;
• depression;
• decreased stress tolerance.

It is believed that magnesium deficiency can lead to such a disease of the nervous system as migraine. This mineral relaxes the muscles of blood vessels and improves blood flow in the brain, and its deficiency can manifest as vasospasm and increased excitability of neurons.

What magnesium “for nerves” is better?

The Internet is often interested in what magnesium is better to take “from nerves”. Indeed, in pharmacies there is a huge range of dietary supplements and medicines with this mineral, but not all of them are interchangeable. Each magnesium salt has its own characteristics:

• Magnesium citrate. This is the magnesium salt of citric acid, which is widely used for chronic stress, psychoemotional overload, insomnia, irritability. The main action of magnesium citrate is calming. It also reduces the intensity of migraine headaches, but only in high doses (and this is fraught with the appearance of a laxative effect);
• magnesium glycinate. It acts on the digestive tract much milder than citrate and practically does not have a laxative effect. Doctors use magnesium glycinate not only as a sedative, but also as a dietary supplement for muscle relaxation, improving sleep, restoring energy levels, and strengthening bones. The combination of the mineral with the amino acid glycine is also called chelated magnesium - it is best absorbed in the GI tract and tolerated by the body;
• magnesium L-threonate. This supplement is loved by doctors for its positive effects on cognitive abilities. Magnesium combined with threonic acid penetrates the blood-brain barrier and improves brain function. Like glycinate, L-threonate is considered the best form of magnesium in terms of bioavailability of the mineral;
• Magnesium lactate (mineral + lactic acid). In this form, magnesium is excellent in combating anxiety and psycho-emotional stress, and is much less likely than other salts to irritate the gastrointestinal tract;
• magnesium aspartate. An indispensable compound (with asparagic acid) in chronic fatigue, rapid muscle fatigue, nervous system overstrain, stress and neurosis, when it is magnesium deficiency that causes the appearance of unpleasant symptoms;
• magnesium oxide. Available and cheap dietary supplement, but its effectiveness and bioavailability leave much to be desired.

There are other magnesium salts - e.g., sulfate, orotate, malate, taurate, carbonate - but they are more commonly used for other diseases and conditions (heart rhythm disorders, heartburn, pre-eclampsia in pregnant women, high blood pressure, to improve muscular endurance in athletes, etc.).

In addition to magnesium in “pure form”, there are also combined preparations in pharmacies. And here the palm of superiority, of course, belongs to the combination of the mineral with pyridoxine - the best vitamin for the nervous system. Pyridoxine (vitamin B6) has a number of useful actions:

• It participates in the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine and γ-aminobutyric acid). These are the ones that regulate mood, sleep, cognitive function, and stress levels;
• maintains the myelin sheath of nerves. Myelin protects nerve fibers from damage and ensures their normal function;
• reduces homocysteine levels. This substance can damage nerve cells and blood vessels, increase the risk of neurodegenerative diseases (such as Alzheimer's disease), and stroke. Pyridoxine converts homocysteine to simple compounds;
• participates in the metabolism of amino acids, from which proteins and neurotransmitters are formed;
• has a positive effect on cognitive abilities by normalizing the functioning of neurons and the transmission of nerve impulses.

The combination of magnesium with pyridoxine is familiar to most people from the drug Magne-B6 (magnesium lactate + vitamin B6). It is available in tablets and solution for injection and is used for symptoms of magnesium deficiency - increased excitability, insomnia or poor sleep, irritability, anxiety, transient weakness, muscle cramps.

Also available in pharmacies is the drug Magne-B6 Antistress, sometimes called magnesium “for sleep and peace of mind”. Magne-B6 Antistress contains magnesium citrate and pyridoxine.

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What is the correct way to take magnesium?

How to properly take a specific supplement or medication with magnesium is described in the instructions for them. But, in addition, you need to know a few important specifics:

• magnesium should not be combined with vitamin E and thiamine (vitamin B1);
• if you are prone to abdominal pain, diarrhea and other manifestations of a sensitive GI tract, it is better to take chelate forms of magnesium;
• to reduce the likelihood of digestive problems, it is recommended to take the tablets before or during meals (Magne-B6 and Magne-B6 Anti-stress - during meals);
• it is better to divide the daily dose into 2-3 doses;
• Magnesium digestibility is improved with simultaneous use with protein and fructose, but worsened with phytic acid. It is advisable to avoid coffee, tea, alcohol or diuretics (diuretics) when taking magnesium supplements/medications.

Natural sources of magnesium

You don't have to spend a lot of money to get this mineral from food. Foods rich in magnesium include:

• sorrel and spinach;
• Nuts and seeds (Brazil nuts, cashews, hazelnuts, sunflower and pumpkin seeds, almonds, poppy seeds);
• bulgur and brown rice;
• legumes (particularly red beans);
• quinoa;
• oatmeal.

Magnesium is also found in chickpeas and lentils, avocado, broccoli, buckwheat, chocolate, and marine fish (salmon and mackerel).

In this case, doctors recommend supplementing your diet not only with healthy foods, but also with dietary supplements or medicines, which we mentioned above. They are also needed if a person develops a pronounced deficiency of magnesium against the background of some disease or taking certain medications (for example, diuretics).

There is another source of this mineral - magnesium water. It can be natural (for example, Donat Mg - contains “natural” magnesium ions) and artificially enriched (magnesium salts are added to ordinary water).

Magnesium water can be prepared independently - by adding magnesium citrate or magnesium chloride. But it is difficult enough to calculate the correct dosage, so engage in the preparation of such water at home can only be prescribed by a doctor.

Useful properties of magnesium water:

• supports the nervous system;
• prevents heart rhythm disorders;
• normalizes blood pressure (especially in chronic stress and a tendency to hypertension);
• relaxes muscles, prevents muscle cramps;
• improves digestion.

When should I see a doctor for magnesium deficiency?

Most of the symptoms of magnesium deficiency are not very specific and it is difficult to link them specifically to the deficiency of this macronutrient. Sleep disturbances occur with improper regimen, irritability and trembling in the hands - with increased production of thyroid hormones, fatigue and apathy - with fatigue, and nausea and poor appetite - with stomach diseases.

Perhaps the most prominent symptom of magnesium deficiency is muscle cramps. And although at first it does not pose a special danger to health, even the most resistant person, severe pain will make even the most resistant person go to the doctor.

Critical magnesium deficiency (less than 0.5 mmol/L) requires urgent medical attention, but fortunately it is rarely observed. It is manifested by symptoms such as:

• nausea and vomiting;
• severe drowsiness;
• confusion;
• tetany;
• muscle twitching, seizures (often generalized tonic-clonic in children);
• various arrhythmias.

Hypomagnesemia (less than 0.7 mmol/L) can develop with prolonged malnutrition or starvation, alcoholism, chronic diarrhea, diuretic abuse, hypercalcemia, intestinal diseases with impaired absorption, kidney disease and some other pathologies.

In severe and critical hypomagnesemia, treatment begins with intravenous or intramuscular administration of magnesium sulfate solution, and then - if the dynamics are positive - transfer the patient to tableted easily digestible dietary supplements or medicines with this mineral.

If hypomagnesemia develops against the background of another disease - for example, disorders of absorption in the intestine or hypercalcemia, it is first necessary to treat the underlying disease. With chronic pathologies, the patient has to take preparations with magnesium for a long time or permanently.

However, most often the lack of the mineral develops against the background of an unbalanced diet or increased consumption due to constant stress and nervous overstrain. In this case, it is usually enough to change the diet and take preparations with the macronutrient to forget about irritability, fatigue, poor sleep and other symptoms of “magnesium” deficiency for a long time.

We wish you good health and excellent blood magnesium levels!