Which type of magnesium is best?
The selection of magnesium supplements is large, but how do you recognise a good magnesium, or perhaps even the best magnesium, and how do they differ? Find out more here.
A life without stress is no longer imaginable in our day and age. Stress can affect us in a variety of ways: as a heavy burden in our working or family lives, as anxiety before exams, as a challenge at school or in training, or simply as a result of noise pollution. But no matter what kind of stress it is, our magnesium balance is always affected.
Magnesium for stress: how the two are connected
All of the influences mentioned above constantly affect the psyche and often lead to worry and anxiety. This results in the release of more stress hormones such as adrenaline, which accelerate the heartbeat, increase blood pressure and cause greater muscle tension, which in turn leads to an accelerated magnesium consumption in the body.
Stress hormones basically have one useful property: they put the body into flight mode – a reflex that ensured the survival of early humans in the dim and distant past. Adrenalin and the other stress hormones provide the body with the additional energy reserves needed to escape from a wild beast.
These days, however, fleeing is no longer the appropriate reaction to stressful situations. As a result, the excess stress hormones remain unused in the body. To get rid of them, magnesium is essential as a cofactor in the breakdown of stress hormones. Due to the increased cortisol levels in the blood, the kidneys also filter out more magnesium, which is then excreted in the urine.
Short-term stress phases can usually be compensated for in a natural way. However, if the stress and the associated psychological strain persist, there will be a long-term magnesium deficiency in the body.
Magnesium deficiency due to stress and stress due to magnesium deficiency – a vicious circle
The effect works in two directions: stress causes the increased excretion of magnesium, and the resulting deficiency means that stress can no longer be properly compensated for. It's a vicious circle that can only be broken by increasing magnesium intake.
Fig. 1: Correlation between magnesium deficiency and stress
How much magnesium does the body need during times of stress?
There is no general answer to the question of how much magnesium the body needs during stress. The stress factor is far too diverse – for example, in its duration, intensity or the individual's experience of stress.
For this reason, laboratory blood tests are recommended for stressed people who want to know more about their magnesium levels. These tests can not only reveal a potential magnesium deficiency, but also make it possible to react to it with a tailored dosage and then measure the success of the therapy.
Frequently asked questions about magnesium and stress
Magnesium is a natural opponent of stress. The anti-stress mineral keeps the stress response in check and helps to let it fade away
Magnesium bisglycinate is a good choice for stress, because glycine has a calming and relaxing effect. Another good option is a sophisticated magnesium combination (e.g. Siebensalz® Magnesium), which, thanks to its skillful composition of seven different compounds, ensures that absorption, utilisation and tolerability are as optimal as possible. This ensures a good supply of the anti-stress mineral.
Yes, magnesium can have a calming effect. The mineral helps to break down stress hormones and supports the body in the transition from tension to relaxation. Thanks to these properties, magnesium can also make it easier to fall asleep and contribute to more restful sleep.
References:
Pickering G. et al. 2020. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. https://pubmed.ncbi.nlm.nih.gov/33260549/
Cuciureanu M.D. et al. 2011. Magnesium and stress. In: Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. https://www.ncbi.nlm.nih.gov/books/NBK507250/ .
Nielsen F.H. et al. 2010. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec;23(4):158-68. doi: 10.1684/mrh.2010.0220. Epub 2011 Jan 4. https://pubmed.ncbi.nlm.nih.gov/21199787/
Barbagallo M. et al. 2021. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. https://pmc.ncbi.nlm.nih.gov/articles/PMC7912123/
