Magnesium is critical to more than 300 of the human body’s enzymatic reactions. Certain stress hormones, such as catecholamines and cortisol, can deplete the body’s magnesium stores.
Studies have found that those with agoraphobia and certain other phobic disorders often have lower levels of magnesium in their bodies. Increasing magnesium in the diet through natural sources or supplements may reduce the symptoms of anxiety for some people.
Symptoms of Magnesium Deficiency
Magnesium deficiency can adversely affect all body systems. Symptoms of magnesium deficiency may include:
- Heightened startle reflex
- Anxiety/panic attacks/agoraphobia
- Hyperactivity
- Restlessness
- Noise sensitivity
- Balance problems
- Insomnia
- Facial tics
- Constipation
- Heart palpitations or arrhythmias
- Angina pain
- High blood pressure
- Tightness in the chest
- Lack of energy
- Muscle cramps, twitches, soreness, or tension
- Jaw joint dysfunction (TMJ)
- Difficulty swallowing/feeling of “lump in the throat”
- Increased PMS symptoms
- Tingling or other abnormal sensations
- Intense craving for salt and/or carbohydrates
It should be noted that these symptoms can be caused by a variety of other conditions as well. However, a magnesium deficiency is possible if many of these symptoms are present and there is no medical condition to explain them.
Natural Sources of Magnesium
Magnesium is ideally consumed via food sources. Natural sources of magnesium include:
- Chicken
- Nuts and seeds (particularly walnuts)
- Pumpkin and sunflower seeds
- Spinach
- Whole grains
- Cocoa
- Peanuts/peanut butter
- Oats
- Dark green leafy vegetables
For maximum benefit, produce should be grown in naturally composted soil. Refined white flour and sugar should be avoided because most of the magnesium has been extracted from them.
Magnesium Supplements
Magnesium supplements are used as an adjunct therapy to treat a variety of medical and psychological conditions. The best type of magnesium to take is chelate, because other types are not well absorbed.
A therapeutic dose of magnesium is safe for most people who don’t suffer from kidney problems, though high doses can cause diarrhea, and very high doses can be toxic. Those planning to take magnesium supplements should consult a medical practitioner who is aware of their medical history and any medications they are taking to establish a safe and effective dose.
Calcium Supplements
Taking calcium in conjunction with magnesium can also be beneficial. When the body’s stores of calcium are depleted, nerve cells can become overactive, which may cause anxiety. Natural sources of calcium include:
- Dairy products
- Eggs
- Leafy vegetables
Magnesium supplementation, while possibly beneficial, is not sufficient to treat panic disorder on its own. Nutrition therapies should be combined with other effective therapies, such as cognitive-behavioural therapy, to treat panic disorder.
Further Reading
For more information on treating panic disorder, see Vitamin B for Panic Disorder, Food Choices That Help Diminish Anxiety, and First Aid for Panic Attacks.
This article is provided for informational purposes only and is not intended as a substitute for medical consultation. Those with health concerns should consult a qualified practitioner.
References:
- Bourne, Edmund J., PhD. (2005). The Anxiety and Phobia Workbook. Oakland, CA: New Harbinger Publications.
- Hoffman, Ronald L., MD, CNS. (2003). “Panic Attacks and Anxiety.” Mental-Health-Matters.com.
- Schachter, Michael B., MD, FACAM. (1996). “The Importance of Magnesium to Human Nutrition.” MBSchachter.com.
- Women’s Health Services. (n.d.). “Anxiety and Panic Attacks: Nutrition.” WHS.org.au.
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