Magnesium is an amazing mineral that many people tend to be deficient in. And when it comes to magnesium it is a good general supplement for adrenal fatigue.
Why is that the case?
“Mental and physical stress, with its related continuous flow of adrenaline, uses up magnesium rapidly, as adrenaline affects heart rate, blood pressure, vascular constriction and muscle contraction— actions that all demand steady supplies of magnesium for smooth function. The nervous system depends upon sufficient magnesium for its calming effects, including restful sleep.” Source
Magnesium In The Body
Half of the body’s magnesium is in bones and the other half is in the muscles and soft tissues of the body. Magnesium deficiency can occur from decreased intake and from losses in the gut and kidneys. Many of us may be magnesium deficient due to inadequate intake in the diet. Also most people don’t eat enough greens and in todays food supply magnesium deficient soils lead to magnesium depleted produce. (1-2)
Magnesium is essential to life and good health.
- Needed by every cell in the body and aids in correct cellular function
- Needed for over 300 enzymatic functions in the body
- Aids the metabolism of nutrients carbs, protein, fats
- Plays an important role in hormone and nutrient distribution
- Has a relaxing capacity for the muscles, mind, and whole body
- Can be helpful for sleep
- Helps regulate cardiac function
Top 4 Beneficial Effects Of Magnesium For Adrenal Fatigue
- Promotes relaxation
- Relieves and reduces anxiety and panic
- Promotes improved sleep
- Reduces physical aches and pains
Best Food Sources Of Magnesium
Some great food sources of magnesium include:
- sundried tomatoes
- lima beans
- adzuki beans
- and quinoa
You also get loads of it from other vegetables too, especially your green leafy vegetables. Seaweed is the top food source for sure.
Best Magnesium Supplements
One of the common types of magnesium that you may find on the shelf comes in the form of magnesium oxide. You want to steer clear of this one. Although it has the highest percentage of magnesium, this magnesium is not available for absorbtion to the body.
The better absorbed forms of magnesium include magnesium amino acid chelate, magnesium phosphate, magnesium glyconate, magnesium orotate, and magnesium citrate. Some supplements combine a couple of different forms of magnesium. It is of great benefit to adrenal fatigue, an amazing muscle and mind relaxant.
In my experience the powdered forms are faster acting and more effective than capsules.
The most popular brand in the US is Natural Calm Magnesium by Natural Vitality
In AUS Ethical Nutrients is a good off the shelf brand that you can get from a pharmacy or health food store. Or if you can get a practitioner to supply some I highly recommend Bioceuticals Ultra-Muscle-ease.
What If You Take Magnesium And Feel Worse?
Some people do report feeling worse.
This can happen if you are extremely deficient so you want to greatly reduce your dose and slowly work up to increasing it.
Do not start with the recommeded dose, start small and see if that makes a difference. And of course if it still makes you feel bad then you shouldn’t take it. But in general the issue is usually that people start by taking too big a dose.
If You Have Low Blood Pressure
You can also feel worse if you have adrenal fatigue and low blood pressure.
“Magnesium deficiency can cause an under-active autonomic nervous system leading to low blood pressure and poor circulatory system performance. This is another instance where you must begin by supplementing at about one quarter the recommended dose of magnesium and slowly build up.” Source
Most People With Adrenal Fatigue Will Feel Better By Taking Magnesium
Overall most people with adrenal fatigue do report feeling better by taking a magnesium supplement.
So give it a try and see if it provides the same benefits to you.
Need more help with supplements for adrenal fatigue and stress?
Grab a copy of the Adrenal Fatigue Supplements Guide.
1. Kisters K, Wessels F, Nguyen MQ, Mitchell A, Gremmier B, Funke C, etal. Magnesium therapy in borderline hypertension. Trace Elements and Electrolytes. 2012;29(2):113-16).
2. Deflice SL. The benefits of magnesium: The diabetes connection. The Saturday Eveing Post. benjamin Franklin Literary & Medical Society. May/June 200.