Is magnesium the best ally against stress?

Many French people suffer from a magnesium deficiency. This mineral salt is involved in a very large number of metabolic reactions, particularly those related to . What is the relationship between this mineral salt and stress? What are the benefits of magnesium for combating daily stress ? How can vitamin B6 strengthen its action?

What is stress?

In 1948, Doctor Hans Selye highlighted the “general adaptation syndrome” (GAS).

What we more commonly call “ stress ” is a general alarm reaction of our body when it is subjected to an external aggression. This corresponds to an attempt to adapt to a new environment.

This response from our body corresponds to the SGA, a set of biological reactions broken down into three phases.

The alarm phase

The alarm phase is a normal emergency reaction of the body suddenly exposed to an external aggression.

Various physiological changes are triggered, such as increased heart rate and blood pressure, pupil dilation, and increased muscle tone. Alertness, memory, and thinking skills are enhanced under the influence of adrenaline.

This alarm phase lasts between a few minutes and 24 hours. After this, we enter the resistance phase.

The resistance phase

Also called endurance, the resistance phase is the response to prolonged exposure to an attack.

The physiological symptoms subside, but the body uses other resources to try to adapt to this ongoing situation. In particular, it secretes endorphins, dopamine, cortisol, dopamine, and serotonin.

The exhaustion phase

When faced with an attack that persists over time, our body is unable to cope. In pain, it depletes its energy reserves while other functions become less efficient.

The consequences can be serious, both physically and psychologically: exhaustion, chronic fatigue, irritability, depression, damage to the cardiovascular system with risk of heart attack, drop in immune defenses, etc.

How does magnesium help combat stress?

Magnesium (Mg) is a very important mineral in the human body. In fact, it is involved in more than 300 metabolic reactions, from bones to the immune system and memory.

Stress lowers Mg concentration

Due to our hectic lifestyle, we are constantly subjected to stressful situations . We have to rush to pick up the children, perform at work, and much more.

Whenever we encounter a stimulus that is perceived as an attack, our body releases a large amount of noradrenaline. Also called norepinephrine, noradrenaline is a hormone and neurotransmitter similar to adrenaline.

While this molecule provides a near-instantaneous response, it also causes the excretion of magnesium . In short, our body eliminates magnesium. Since this mineral salt is less present in our body, the latter offers less resistance to stress. To cope with this, a greater quantity of noradrenaline is released by our body into the bloodstream.

This even more massive release of norepinephrine causes the elimination of an ever-increasing quantity of magnesium. This endless loop leads to a state of hypomagnesemia. This term refers to a blood magnesium concentration that is too low (< 1.8 mg/dL or < 0.70 mmol/L). Hypomagnesemia characterizes significant stress, both in its duration and intensity.

Magnesium, the best anti-stress

To break this loop which inevitably leads to very complicated situations, it is enough to compensate for the lack of magnesium.

This can be achieved through diet. Significant amounts are found in dark chocolate, wheat germ, almonds, and green vegetables. However, this is generally not enough to quickly return to normal. Dietary supplements can help you regain a calmer state faster.

Indeed, this magnesium intake helps reduce the release of stress-related chemical messengers in the blood. It also helps increase serotonin secretion.

It's aptly nicknamed the "happy hormone" because it influences feelings of well-being. Anxiety is reduced, nights are less restless, and irritability is less pronounced. It facilitates muscle relaxation and has a beneficial effect on tachycardia.

Vitamin B6 and magnesium, the perfect anti-stress cocktail

The benefits of magnesium are numerous, particularly for nervous balance.

Anti-fatigue, muscle relaxant, anti-stress, it contributes to good balance and good health on a daily basis. In combination with vitamin B6 , the benefits of magnesium are reinforced.

In fact, these elements present a complementary action:

• Magnesium is very present in the human body. It is found in the liver, heart, and muscles. When it comes to stress, it helps regulate muscle tone, blood pressure, and heart rate. It plays a central role in nerve transmission. These are all actions that can be described as relaxing;
• Vitamin B6 contributes to better absorption of certain nutrients, including magnesium. Among its many other properties, vitamin B6 plays a role in the proper functioning of the immune system. It also contributes to maintaining mental balance.

How to cover your magnesium needs to combat stress?

Magnesium deficiency is very common in France today.

According to various studies published in recent years, at least one in five adults is affected. The origins of this deficiency are very diverse. It can be related to an illness, a medical prescription, stress, or even an unbalanced diet.

To cover our daily needs, we need at least 360 mg for a woman and 420 mg for a man. These figures increase in pregnant or breastfeeding women.

This obviously involves a more balanced diet that includes some of the many foods high in magnesium. These include whole-grain bread, brown rice, spinach, bananas, prunes, and dark chocolate.

However, during times of stress, it may be helpful to use a magnesium-rich supplement to help fill the gap. This supplement allows you to enjoy the benefits of magnesium, particularly to help you regain a sense of calm.