How magnesium and vitamin D can help manage anxiety

Magnesium and vitamin D are both supplements that can help anxiety. Low levels of magnesium or vitamin D in your body can increase your risk of anxiety, and improve your levels by taking supplements or eating certain foods can help you feel less anxious.

Magnesium and vitamin D can help reduce your stress and anxiety, and take them together can help work better in your body.

Magnesium and anxiety

Magnesium helps your body react to physical and mental stress. Getting enough magnesium can help reduce the levels of the cortisol stress hormone in your body. On the other hand, low magnesium levels can increase the stress levels in your body.

What research says: Studies suggest that magnesium supplements can help reduce symptoms of anxiety in some people. An eight -studies review has revealed that half reported an improvement in anxiety symptoms with magnesium supplements. The researchers have shared that more high quality studies are necessary to better understand the advantages of magnesium for anxiety.

Vitamin D and anxiety

Vitamin D plays a role in brain health and psychiatric health. People with low levels of vitamin D may be more likely to have anxiety.

What research says: Many studies suggest that taking vitamin D can improve anxiety and related symptoms. Adults with generalized anxiety disorders who have taken vitamin of once a week for three months have seen a significant improvement in their symptoms of anxiety and their serotonin levels (a chemical of the brain that helps your mood, your sleep and your emotions).

The advantage of combining them

Magnesium helps make vitamin D useful in your body. If the magnesium levels are low, your body will find it difficult to treat and use vitamin D. Taking them together can increase the advantages.

Researchers do not agree on a recommended dose for magnesium, vitamin D or both to manage anxiety.

In general, the Daily contribution recommended for magnesium East:

• Children 1 to 18 years old: 80-400 milligrams (MG)
• Adult men: 400-420 milligrams
• Adult women: 310-400 milligrams

Your recommended contribution may depend on your age and if you are pregnant or breastfeeding.

THE Daily contribution recommended for vitamin D East:

• Children 1 to 18 years old: 600 international units (IU)
• Adults under the age of 70: 600 international units
• Adults over 70: 800 international units

Should you take them together? It is sure to take magnesium and vitamin of together. Although more research is needed to better understand if taking them together or separately is better for anxiety, some research suggests that they help each other to work better if you use them at the same time.

You can also increase your magnesium and vitamin D levels by adding rich foods in both to your diet.

Foods rich in magnesium include:

• Green leafy vegetables
• Whole grains
• Nut
• Seeds

Vitamin D food sources include:

• Fatty fish (like salmon, tuna and trout)
• Fish liver oils
• Egg yolks
• Cheese
• Enriched milk

The ultraviolet rays (UV) of the sun help your body naturally create vitamin D, so sun exposure can help increase these levels.

Nutrition is important when it comes to managing anxiety. A group of researchers found that regimes rich in fats, sugar and refined carbohydrates can be connected to higher levels of anxiety. More balanced diets, including the Mediterranean diet, the anti-inflammatory diet, the low-calorie diet and the vegan diet, can help improve your nutrition and reduce anxiety.

Other ways to manage anxiety include:

• Look for professional help: Talking to a qualified therapist can help you learn to manage your anxiety and stress.
• Take the time to relax: Meditate, getting a massage or listening to music are all examples to take the time of your busy day to relax and de -stress.
• Get regular physical activity: Doing regular exercise helps your physical health and can also improve anxiety and mental health.
• Practice personal care: Taking time for personal care can help alleviate anxiety symptoms. The definition of each personal care is different, but plan to talk to a friend, journalization, walking or doing an activity that you like.
• Avoid or limit stimulants: Caffeine, coffee and alcohol can affect your stress levels and make you more anxious.

Consider talking to a health care provider if you have symptoms such as:

• Difficulty sleeping or resting a good night’s
• Difficulty in controlling your anxiety and your emotions
• Anxious thoughts, feelings or behaviors that interfere with your daily life
• Persistent sadness
• Thoughts to hurt yourself or hurt others

Taking magnesium and vitamin D supplements can help restore low levels that can be associated with a higher risk of anxiety. The two supplements have research to support their effectiveness in the management of anxiety, and other research suggests that they work better together.

Speak with your health care provider if you want to take magnesium or vitamin D for anxiety. They can help you decide if supplements are a safe option for you. You can also get more magnesium and vitamin D by eating foods rich in these nutrients.