The Supplement that Reverses the Stress Cycle

Published on 17 May 2025 at 05:45

Cheaper than many supplements, abundant in food, & needed throughout the body: Magnesium (Mg).

Learn how Mg can either spin or slow down the stress cycle.

What does Magnesium (Mg) do?

Magnesium is an essential mineral & electrolyte that's vital to many bodily functions.

involved in 300+ enzymatic reactions
helps regulate muscle & nerve function
important for blood sugar levels & blood pressure
crucial for protein synthesis, bone development, & DNA production
involved in regulation of Calcium (Ca) homeostasis
modulation of the stress response

Where can you find Mg?

In humans, magnesium is mostly found in bones, with the rest distributed in muscles & soft tissues.

Mg helps maintain:

normal nerve & muscle function
supports a healthy immune system
keeps the heartbeat steady
aids in the production of energy & protein

In foods, magnesium can be found in:

green leafy vegetables - e.g., spinach, kale
nuts & seeds - e.g., almonds, cashews, pumpkin seeds
whole grains - e.g., brown rice, quinoa
legumes - e.g., black beans, lentils, chickpeas
fruits - e.g., bananas, avocados
fish - e.g., salmon, mackerel
dark chocolate

What happens if we don't get enough Magnesium?

Despite its availability in a variety of foods, many people don't get enough magnesium, which can lead to symptoms of deficiency like:

muscle cramps
mental disorders
osteoporosis
fatigue
high blood pressure
worsened stress effects

How can Magnesium support mental health?

Magnesium is also known for its role in stress management.

helps regulate the body's response to stress
reduces symptoms of anxiety & depression
important for overall health & well-being.

In summary, stress depletes Magnesium in the body...

Step 1 | Magnesium loss prevents the body from relaxing and functioning optimally,

Step 2 | which in turn causes the stress to worsen.

Step 3 | Stress becomes a vicious cycle of wear & tear on the body,

Step 4+ | and each turn of the cycle further and further diminishes the body's ability to bounce back.

...by increasing cortisol which leads to Magnesium loss through urination & sweating.

Impact Over Time

Over an extended period of time & chronic exposure to stress, Magnesium loss can lead to:

poor health outcomes
chronic health conditions, both physical & mental health
increased susceptibility to stress

Amount of Magnesium in Foods

Below are approximate amounts of Magnesium per serving in various foods & how much of the daily recommended value (DV) they offer.

DV for Mg is ~310-320 mg for adult women (sex assigned at birth)
DV for Mg is ~400-420 mg for adult men (sex assigned at birth)
the table will use an average DV ~400 mg per day per adult

Of note, these recommendations do not account for chronic stress or other individual characteristics.

Additionally, these foods are for illustration purposes; please be mindful of food allergies & sensitivities. Please consult your health care provider before making significant dietary changes.

Food	Magnesium per serving in milligrams	% DV (here DV=400mg per day per adult)
Spinach (cooked), 1 cup	157 mg	39%
Almonds, 1 oz. (about 23)	80 mg	20%
Cashews, 1 oz. (about 18)	74 mg	19%
Pumpkin Seeds, 1 oz.	150 mg	38%
Black Beans (cooked), 1 cup	120 mg	30%
Quinoa (cooked), 1 cup	118 mg	30%
Brown Rice (cooked), 1 cup	86 mg	22%
Avocado, 1 medium	58 mg	15%
Salmon, 3 oz.	26 mg	7%
Dark Chocolate, 1 oz. (70-85% cacao)	64 mg	16%
Banana, 1 medium	32 mg	8%
Lentils (cooked), 1 cup	71 mg	18%

Supplementation of Magnesium

Magnesium forms best absorbed by the human body include magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride, as these forms are more soluble and thus better absorbed in the gut compared to less soluble forms like magnesium oxide and magnesium sulfate[2][3].

Magnesium glycinate is a highly bioavailable form of magnesium, often used for its potential benefits in reducing anxiety and improving sleep quality. It is considered to be well-tolerated and less likely to cause gastrointestinal side effects compared to other forms like magnesium oxide[A][B].

Forms of magnesium that may cause GI issues such as diarrhea or stomach upset are more commonly associated with magnesium oxide and magnesium sulfate due to their lower solubility and potential to cause gastrointestinal irritation[5].

Re: different magnesium forms

Mg supplements come in different forms & their use depends on the goal in mind.
Those generally easily absorbed by the body are:
- Magnesium aspartate
- Magnesium chloride
- Magnesium citrate (monitor for loose stool)
- Magnesium glycinate (often the most expensive)
- Magnesium lactate

The table below compares different types of Magnesium supplements.

Magnesium Form	Absorption	Potential for GI Issues
Magnesium Aspartate	High	Low
Magnesium Citrate	High	Low
Magnesium Glycinate	High	Low
Magnesium Lactate	High	Low
Magnesium Chloride	High	Low
Magnesium Oxide	Low	High
Magnesium Sulfate	Low	High

Additionally, these article links may be of interest

Sources:

1. Magnesium (https://www.ncbi.nlm.nih.gov/books/NBK519036/).

2. Office of Dietary Supplements - Magnesium (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/).

3. Office of Dietary Supplements - Magnesium (https://ods.od.nih.gov/factsheets/Magnesium-Consumer/).

4. Predicting and Testing Bioavailability of Magnesium Supplements (https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/).

5. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? - PubMed (https://pubmed.ncbi.nlm.nih.gov/29679349/).

A. Dose-Dependent Absorption Profile of Different Magnesium Compounds - PubMed Ates M, Kizildag S, Yuksel O et al. (Dec 2019) Biological Trace Element Research. 192(2). doi:10.1007/s12011-019-01663-0.

B. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation Sara Ruga (Feb 2020) Nutrients. 12(2):573. doi:10.3390/nu12020573.

In the end, our bodies have the wisdom to help us through

& with a few improvements, we can support the natural processes that keep our system

resilient, ready, & resourceful.

Nerdier Bit: Pathophysiology Overview of the Stress Response & Magnesium Loss 🤓😎🤔

The human stress response stimulates the hypothalamic-pituitary-adrenal (HPA) axis that connects the brain, adrenal, and whole body response via a relay of hormone signaling.

Activating the HPA axis leads to elevated adrenocorticotropic hormone (ACTH) & cortisol levels. In preparing the body to respond to threat and stress, these hormones promote Magnesium excretion via renal Magnesium wasting, contributing to its depletion during stress[2]. And this stress response is the same whether the stressor is physical or psychological; our systems don't make a distinction.

Conversely, magnesium plays a regulatory role in this system: adequate magnesium intake can reduce cortisol levels and lower stress responsiveness, thereby potentially mitigating the stress-induced magnesium loss[2]. This creates a feedback loop where stress hormones increase magnesium loss, and magnesium deficiency can worsen stress and HPA axis activation.

In summary:

Stress increases ACTH and cortisol secretion.
Elevated cortisol promotes magnesium loss via increased excretion.
Magnesium supplementation can reduce cortisol levels and stress response, helping to preserve magnesium status[2].

This relationship highlights the importance of maintaining sufficient magnesium levels to counteract the negative effects of stress hormones on magnesium balance.

How does low Magnesium lead to all that?

Magnesium deficiency leads to a cascade of dysfunction in the body that leads to both physical and mental health changes.

Magnesium keeps calcium levels in check since calcium is used in many sensitive body functions.
Low Mg = decreased calcium in the blood & increased Ca in cells
- leads to overstimulation of cells & enzyme overactivity = cellular damage,
- worsened inflammation & stress-related conditions,
- high blood pressure & muscle cramps
- structural impact on bone health
- decreased muscle & nerve conduction
Low Mg = increased inflammation throughout
- an important antioxidant in the body cannot be made as easily without Mg: glutathione
- glutathione is a major antioxidant, detoxifier, and process regulator in the liver & body as a whole
  - helps neutralize free radicals & pro-oxidants
    - without this function, oxidative stress would be high
    - high oxidative stress contributes to:
      - aging,
      - pathogenesis of various diseases,
      - neurodegeneration
      - liver disease,
      - & diabetes
  - detoxifies xenobiotics & electrophilic substances
  - influences gene expression, DNA & protein synthesis, cell proliferation, apoptosis & immune response
  - important for metabolizing nutrients like ascorbate
Low Mg & Ca = impaired metabolic functions[2*]
- mitochondria become impaired
- leads to insulin resistance
- can result in metabolic syndrome

All of the processes listed in turn also lead to poor mental health, since many conditions are linked to increased inflammation in the body, increased reactivity, disturbance of sleep, and metabolic dysfunction.

Over time, these biochemical changes lead to poor chronic health: physical & mental health - because there really isn't a distinction when it comes to health.

2*. https://pubmed.ncbi.nlm.nih.gov/20513641/

Additional Sources:

Magnesium and stress. (https://www.ncbi.nlm.nih.gov/books/NBK507250/). Walter Cannon (2011)
National Institutes of Health
https://pubmed.ncbi.nlm.nih.gov/33260549/](https://pubmed.ncbi.nlm.nih.gov/33260549/). PubMed
The Effect of Exercise and Heat on Mineral Metabolism and Requirements(https://www.ncbi.nlm.nih.gov/books/NBK236242/). Institute Of Medicine (US) Committee On Military Nutrition Research (1993)
National Institutes of Health [Magnesium and stress]. (https://www.ncbi.nlm.nih.gov/books/NBK507250/). Walter Cannon (2011)
National Institutes of Health [https://pubmed.ncbi.nlm.nih.gov/33260549/](https://pubmed.ncbi.nlm.nih.gov/33260549/). PubMed
Office of Dietary Supplements - Magnesium. (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). National Institutes of Health
Office of Dietary Supplements - Magnesium. (https://ods.od.nih.gov/factsheets/Magnesium-Consumer/). National Institutes of Health
Magnesium and stress. (https://www.ncbi.nlm.nih.gov/books/NBK507250/). Walter Cannon (2011)
National Institutes of Health
Magnesium and major depression. (https://www.ncbi.nlm.nih.gov/books/NBK507265/). George A. Eby (2011)
National Institutes of Health
Magnesium and stress. (https://www.ncbi.nlm.nih.gov/books/NBK507250/). Walter Cannon (2011)
National Institutes of Health
Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation - PubMed](https://pubmed.ncbi.nlm.nih.gov/20513641/). Rayssiguier Y, Libako P, Nowacki W et al. (Jun 2010)
_Magnesium Research_. 23(2). doi:10.1684/mrh.2010.0208.
Hypomagnesemia. (https://www.ncbi.nlm.nih.gov/books/NBK500003/). Alin Gragossian
National Institutes of Health
The effects of magnesium on calcium inhibition of parathyroid adenylate cyclase - PubMed.(https://pubmed.ncbi.nlm.nih.gov/6436010/). Oldham SB, Rude RK, Molloy CT et al. (Nov 1984)
_Endocrinology_. 115(5). doi:10.1210/endo-115-5-1883.
Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation - PubMed](https://pubmed.ncbi.nlm.nih.gov/20513641/). Rayssiguier Y, Libako P, Nowacki W et al. (Jun 2010)
_Magnesium Research_. 23(2). doi:10.1684/mrh.2010.0208.
The antioxidant glutathione - PubMed. (https://pubmed.ncbi.nlm.nih.gov/36707132/). Averill-Bates DA (2023)
_Vitamins and Hormones_. 121. doi:10.1016/bs.vh.2022.09.002.
Glutathione metabolism and its implications for health - PubMed. (https://pubmed.ncbi.nlm.nih.gov/14988435/). Wu G, Fang YZ, Yang S et al. (Mar 2004)
_The Journal of Nutrition_. 134(3). doi:10.1093/jn/134.3.489.

Keywords: mental health, anxiety, depression, insomnia, magnesium, supplementation, nutrition, oxidative stress, calcium, HPA axis, stress response, cortisol, adrenal glands, free radicals, chronic health, poor health, inflammation, chronic stress

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