High-stress levels and anxiety disorders have become increasingly more prevalent in today’s world.
Prescription medications may be crucial for some, but for others, they may not work as well, or might simply not be an option.
But did you know that there’s a potential solution? It all lies in magnesium.
The Importance of Magnesium
Known as the world’s first true chill pill, magnesium takes part in a variety of biochemical bodily reactions – and that includes those linked to stress and anxiety.
Research indicates that Americans consume less magnesium than the recommended daily amount, too – especially since the end of World War II, which actually also marks the beginning of a spike in anxiety cases.
Of course, you may think, correlation is not causation – but researchers do truly believe that they are linked thanks to multiple modern studies.
A Deficiency in Magnesium
Near 1970, research showed that a lack of sufficient magnesium consumption could lead to a variety of concerning issues, such as:
- Psychosis
- Depression
- Muscle cramps
- Headaches
- Ataxia
- Behavioral changes
- Seizures
The good news? It could all be fixed by consuming more magnesium again.
GABA
Gamma-aminobutyric acid, or GABA, is a neurotransmitter that specializes in keeping the brain calm and relaxed.
Without sufficient magnesium consumption, the body’s levels of GABA can plummet, leading to an inability to stay calm and causing worsened stress.
Supplementation
According to research, it is possible to relieve stress and anxiety symptoms with regular magnesium supplement consumption.
While most supplements are oral, topical varieties are available for faster results.
Foods Rich In Magnesium
You can easily consume foods, especially ones with high dietary fiber, that will provide you with extra magnesium, if you don’t want to take supplements.
Here are some to try.
1. Vegetables
Spinach is a great way to get your dose of magnesium. It’s practically a superfood! One cup of the stuff contributes 40% of the magnesium recommended daily intake, or RDI.
2. Fish
Not every fish has magnesium, but your best bets are salmon or halibut – just 3 ounces have 7% of the standard RDI!
3. Seeds
Consuming a single ounce of pumpkin seeds will fill up your RDI to 37%.
4. Fruit
A medium banana has around 8% of magnesium’s RDI, while an apple as 2%. Eat them both for a snack that packs a healthy punch!
5. Nuts
A lot of nuts have tons of magnesium, as well as a lot of helpful fatty acids. Go for peanuts, almonds, and cashews to enjoy 20% of your RDI per ounce. Eat raisins (dried fruit!) for 6% per cup.
6. Meat
Ground lean beef gives you a 5% off your RDI, while chicken breast provides 6% – both in only 3 ounces!
7. Other Options
With just a cup of soy milk and two shredded wheat, you’ll already be consuming enough magnesium to make up 30% of your RDI.
You can also eat grains and rice, but do note that processed grains can lose their magnesium content during their production. Try to go for raw, whole options.
