Magnesium is one of the strongest antidotes for anxiety. This is certainly a relevant fact, considering that a good part of European adults are deficient in this vital nutrient. The recommended daily intake is between 320 and 400 milligrams per day, and between 25 and 40% of Europeans have insufficient intakes. Magnesium is needed for more than 301 biochemical reactions in the body, according to estimates
Here is a short list of the processes in our body in which magnesium plays a role:
- It supports a healthy immune system.
- Regulates the heart rate.
- Strengthens bones.
- Promotes energy production.
Of course, magnesium is also essential for the functioning of the brain. Magnesium can reduce inflammation in the brain, suppress the stress response, and help normalize neurotransmitters. Magnesium can also have a calming effect on the sympathetic nervous system (SNS). While the SNS works with the parasympathetic nervous system (PNS) to keep us alive and give us a boost, it is also responsible for anxiety.
Six Signs That You Need More Magnesium To Fight Anxiety
Before we show you how to make a really good “miracle” drink, here are some signs that will let you know that you may need more “Mg” in your life!
- You have sleep problems or insomnia.
- You are irritable, often for no reason.
- You have noise sensitivity.
- You are anxious, depressed or agitated.
- You suffer from muscle pain or muscle spasms, tics or tremors.
- You suffer from fragile bones or osteoporosis.
The relationship between magnesium deficiency and anxiety is compelling. In a 2018 study published in the journal Nutrients, researchers found that magnesium supplements decreased subjective measures of anxiety in “moderately anxious people.
Did you know that there is a way to make an anti-anxiety drink using magnesium as the main ingredient? And here it is.
The miracle anti-anxiety magnesium drink
First, here are the ingredients you’ll need (and their magnesium content):
1 cup kale or spinach (157 milligrams).
1 banana (32 milligrams).
A tablespoon of raw cocoa powder (27 milligrams).
A teaspoon of agave nectar or organic honey (one milligram).
1 tablespoon of almond puree (43 milligrams).
This drink has 260 milligrams of magnesium, or 60 to 75% of the recommended daily allowance.
Foods rich in magnesium
To wrap it up, here’s a list of our top ten foods with the highest magnesium content!
Dark green leafy vegetables, 1 cup: 100-160 mg
Pumpkin seeds, 30 grams: 150 mg
Black beans, 1 cup: 120 mg
Salmon, 1 fillet: 106 mg
Cashew nuts, 30 grams: 82 mg
Sardines in oil, 100 grams: 450 mg
Dark chocolate, 30 grams: 65 mg
Avocado, 1 medium: 59 mg
Seafood, 100 grams: 60-300 mg
Bananas, 1 large: 37 mg
