In our fast-paced world, stress has become an almost constant companion for most of us. Whether it's the pressure of work, family responsibilities, or just the daily grind, our bodies often bear the brunt of these stressors. One key player in our physiological response to stress is cortisol, often dubbed the "stress hormone."
While cortisol plays a vital role in our body's ability to produce energy and respond to life’s daily tasks and demands, chronically elevated levels can lead to a host of health problems. In addition, magnesium deficiency has become ever more prevalent, increasing our susceptibility to (and negative repercussions of) stress.1 Magnesium supplementation has emerged as a powerful ally in supporting healthy cortisol levels and improving stress.*
Understanding the Stress-Cortisol Connection
Cortisol is a necessary hormone produced by the adrenal glands in response to daylight—it helps us wake up and feel energized for the day. It is also produced in greater amounts in response to stress (whether physical, mental or emotional). In healthy amounts, cortisol helps to increase blood sugar when needed, regulates metabolism, reduces inflammatory responses, and assists with memory formulation. However, prolonged periods of elevated cortisol can have many detrimental effects. These include:
- Blood sugar imbalances
- Higher blood pressure
- Suppressed immune and thyroid function
- Weight gain, especially belly fat
- Decreased bone density
- Brain fog and memory issues
- Mood swings
- Fatigue
- Easy bruising
- And many others
These consequences emphasize the importance of managing cortisol levels during periods of stress to maintain overall health and well-being.*
The Role of Magnesium
Magnesium is an essential mineral involved in over 600 biochemical reactions in the body.2 It plays a critical role in energy production, nerve transmission, muscle contraction, heart health, bone strength, balanced mood, blood sugar regulation, healthy immune function, and many others. Symptoms of low magnesium include such health conditions as:
- Muscle tightness: cramps, twitches and tension
- Weakness
- Fatigue
- Abnormal heart rhythms
- Loss of appetite and/or nausea
- Tremors or seizures
- Constipation
- Numbness or tingling in hands, feet, legs and/or arms
More recently, research has highlighted magnesium's role in stress management and its influence on cortisol levels.3
The Benefits of Magnesium on the Stress Cycle
Chronic stress can greatly deplete the body’s magnesium stores, increasing the requirement for greater amounts of magnesium during stressful periods.* However, when magnesium stores remain low, increased excitation in the brain results in increased feelings of restlessness, nervousness, and feeling “jumpy" and/or “wired.” This excitation further leads to increased cortisol output—a vicious cycle.3
How Adequate Levels of Magnesium Support a Healthy Response to Stress
Sufficient levels of magnesium can intervene in the stress cycle, creating greater stress resilience and an easier time returning to a state of calm.* Here we list a few ways magnesium can interrupt a negative stress cycle:
Regulation of the HPA Axis
The hypothalamic-pituitary-adrenal (HPA) axis is central to the body's stress response.4 By maintaining a healthy HPA axis, magnesium helps support a balanced response to stress.*
Supporting GABA Function
Gamma-aminobutyric acid (GABA) is a neurotransmitter that promotes relaxation and helps control anxiety. Magnesium plays a role in facilitating GABA function, aiding its calming effects,5 mitigating the body's stress response, and supporting healthy cortisol levels.*
Improving Sleep Quality
Stress often leads to poor sleep, and poor sleep can further elevate cortisol levels, creating a negative cycle.6 Magnesium supports healthy sleep cycles by supporting GABA function and possibly melatonin production,7 the hormone responsible for sleep-wake cycles. Better sleep helps reduce stress and, consequently, cortisol levels.
Sources of Magnesium
To counteract magnesium deficiency and harness the stress-busting benefits of magnesium, it's essential to include magnesium-rich foods in your diet. Here are some excellent food sources to boost your magnesium intake:
- Leafy green vegetables: spinach, kale, and Swiss chard
- Nuts and seeds: pumpkin seeds, almonds, cashews, and sunflower seeds
- Whole grains: brown rice, quinoa, and oats
- Legumes: black beans, chickpeas, and lentils
- Fruits: avocados, bananas, and figs
- Fish: mackerel, salmon, and halibut
- Seaweed: kelp, dulse, and nori
- Dark chocolate: high cocoa content for the most benefits
Magnesium Supplements
While dietary sources are the best way to get magnesium, magnesium supplements can be beneficial for those who have difficulty meeting their needs through diet alone. In addition, certain medications can interfere with magnesium absorption and/or increase magnesium loss. These include: acid-blocking drugs (i.e. proton pump inhibitors), diuretics (AKA water pills), insulin and insulin mimetic drugs, antimicrobial drugs, immunosuppressants, some chemotherapies, bisphosphonates, and many others.8
Choosing the Best Type of Magnesium for You
There are many different forms of magnesium supplements to choose from, each with varying absorption rates and effects. Those forms of magnesium with high bioavailability (more readily absorbed) include magnesium citrate, magnesium glycinate, and magnesium malate. Combinations of Magnesium also exist like those included in Triple Magnesium Complex. Common side effects of taking too much magnesium (or a form that is not right for you) include loose stools and intestinal discomfort. To optimize the effects of magnesium supplementation, it's essential to choose a form of magnesium that's well-absorbed and to consult with a healthcare provider before starting any supplement regimen.
Magnesium plays a vital role in managing stress and regulating cortisol levels. By supporting the HPA axis, bolstering GABA function, improving sleep quality, and modulating the inflammatory response, magnesium may help mitigate the adverse effects of chronic stress.* Including magnesium-rich foods in your diet or considering magnesium supplements can be an effective strategy to enhance your body's resilience to stress and promote overall well-being.*
If you enjoyed this blog, you may also like these:
The Top 7 Health Benefits of Magnesium Citrate
Sleep Supercharge: 4 Magnificent Ways Magnesium Boosts Your Zzz’s
The Surprising Health Benefits of Magnesium Glycinate
Improving Occasional Constipation With Magnesium
Comparing the Different Types of Magnesium Supplements
References:
1. King DE et al. J Am Coll Nutr. 2005;24(3):166-171.
2. Pardo MR et al. Nutrition. 2021;89:111294.
3. Pickering G et al. Nutrients. 2020;12(12):3672.
4. Sartori SB et al. Neuropharmacology. 2012;62(1):304-312.
5. Stanojević M et al. Biol Trace Elem Res. Published online May 6, 2024.
6. Hirotsu C et al. Sleep Sci. 2015;8(3):143-152.
7. Billyard AJ et al. Magnes Res. 2006;19(3):157-161.
8. Gröber U. Int J Mol Sci. 2019;20(9):2094.
