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The Best Magnesium for Stress: The Path to Stress Relief

The Best Magnesium for Stress The Path to Stress Relief
Picture of Dr. Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge

Every day feels like an emotional rollercoaster if you have a kid or teenager with mental health and behavioral issues. Feeling unsure and overwhelmed about how best to support your child is something that every parent faces at some point.

However, amidst the challenges, there is hope. We will explore the incredible benefits of magnesium for kids’ brain health and its role in supporting attention, mood, stress, and behavior. So, fasten your seatbelts as we embark on a journey to discover how magnesium can become your secret weapon in promoting stress relief and restoring balance in your child's life. 

Let me start with Eric's story. Eric was a bright and curious student with a genuine love for learning. However, as the school year progressed, Eric began to experience overwhelming stress and anxiety that affected his academic performance and overall well-being.

As the workload increased and expectations grew, Eric found it increasingly challenging to concentrate and retain information. The stress of tests and assignments weighed heavily on his young shoulders. Sleepless nights and persistent worry became his constant companions, leading to a cycle of exhaustion and declining academic performance.

Eric's parents, concerned about their child's well-being, sought our guidance. Clearly, stress took a toll on Eric's young mind and body. Being well-versed in holistic approaches, the potential benefits of magnesium supplementation to support stress relief were suggested.

Understanding Stress

 

Stress is a natural response to demanding or overwhelming situations. Academic pressures, social interactions, family dynamics, and managing their unique conditions can send our children's stress levels soaring. Chronic or excessive stress can throw their emotional balance off-kilter and affect their physical health and it most certainly can affect a child’s brain too.

This relentless stress can unleash a storm of symptoms that wreak havoc on our children's well-being. It can cause irritability and difficulty concentrating. It also has physical ramifications: sleep disturbances, appetite changes, and physical ailments like stomachaches and headaches become common.

Prolonged exposure to stress can chip away at their resilience, leaving them even more defenseless against life's curveballs. So, understanding the impact of stress on our children's lives is crucial. 

Recognizing the signs and symptoms of stress allows us to provide guidance and support. Creating a nurturing and empathetic environment where our children feel comfortable expressing their stress-related concerns is essential. Foster open communication to understand their experiences better and work together to develop healthy coping mechanisms.

In addition to open dialogue, seeking professional help is vital in managing stress. Mental health professionals, like psychologists, counselors, and therapists, can provide valuable guidance and support for you and your child. 

They can offer evidence-based strategies, teach stress management techniques, and provide a safe space for your child to explore their emotions. Professional intervention can help alleviate stress and equip your child with the necessary tools to navigate life's challenges more effectively.

What is Magnesium and How Does it Help with Stress?

 

Now, let's delve into the fascinating world of magnesium and explore how it can be a powerful ally in combating stress. Magnesium is vital in numerous bodily functions. It helps with many biochemical reactions in the body and is a key player in maintaining optimal health.

Magnesium's impact on stress begins at the physiological level. When we're stressed, our body releases stress hormones cortisol and adrenaline. These hormones trigger the “fight-or-flight” response, preparing us to react to perceived threats. However, prolonged or chronic stress can disrupt this delicate balance, increasing anxiety, fatigue, and a diminished ability to cope with stressors.

Here is where magnesium steps in. Magnesium helps regulate the stress response system by acting as a natural relaxant. Aside from calming the nervous system, it helps reduce the production of stress hormones and promotes relaxation. 

Magnesium's interaction with the neurotransmitter gamma-aminobutyric acid (GABA) further contributes to its stress-relieving properties. GABA receptors are responsible for inhibiting nerve activity in the brain, promoting feelings of calmness and tranquility. Magnesium facilitates the binding of GABA to its receptors, enhancing its inhibitory effect while promoting relaxation.

Moreover, magnesium is crucial in supporting our overall physical and mental well-being. It supports healthy energy production, aids muscle function, and promotes proper neurotransmitter function. Maintaining healthy magnesium levels can enhance our ability to adapt to stress, improve mood, and boost resilience.

Research shows magnesium can help reduce stress levels

Research shows magnesium can help reduce stress levels and improve overall well-being (Pickering et al., 2020). Studies have indicated that adequate magnesium intake is associated with better stress management, improved mood, and enhanced sleep quality. Scientific evidence shows magnesium can help support cognitive function, attention, and memory, all crucial stress management aspects (Eby & Eby, 2006).

The Benefits of Magnesium Supplementation for Stress Relief

 

When it comes to stress relief, magnesium emerges as a great ally. This essential mineral offers many health benefits that can help restore balance and promote well-being. When incorporated into your child's routine, you can harness its potential to combat the adverse effects of stress.

One major benefit of magnesium is supporting the body's stress response system. Magnesium acts as a natural relaxant, helps calm the central nervous system, and reduces the production of stress hormones such as cortisol. Magnesium helps counteract the physiological effects of stress, allowing the body to return to equilibrium.

Magnesium plays a role in healthy energy production. When faced with stress, the body's energy needs increase. Magnesium produces adenosine triphosphate (ATP), the molecule responsible for storing and releasing energy in our cells. Ensuring adequate magnesium levels provides the body with the necessary support for efficient energy production, helping to combat stress-related fatigue and promoting vitality.

In addition to its physiological benefits, magnesium can positively impact mood and emotional well-being. Chronic stress often affects our mental health, leading to irritability, mood disorders, and anxiety

Magnesium helps regulate neurotransmitters in the brain, including serotonin, the “feel-good” neurotransmitter. By supporting healthy serotonin levels, magnesium can help improve mood, promote a sense of calmness, and enhance overall emotional resilience.

Moreover, magnesium supplementation has been shown to improve sleep quality, which is crucial for stress management. Stress often disrupts sleep patterns, leading to difficulties falling asleep or staying asleep at night. Magnesium's relaxing properties can help promote more restful and rejuvenating sleep, allowing the body and mind to recover from the day's challenges and better cope with stressors.

Top 5 Magnesium for Stress 

When it comes to stress relief, choosing the right magnesium supplement can make a significant difference in supporting your child's well-being. Here, we will explore the top five magnesium supplements known for their stress-relieving properties. Supplemental magnesium can help ensure that your child receives the necessary support to combat the effects of stress while promoting a sense of calmness.

1. Magnesium Glycinate

 

This magnesium form is highly absorbable and gentle on the stomach, making it an excellent choice for stress relief. With amino acid glycine, this form helps promote relaxation, supports healthy sleep patterns, and aids in calming the nervous system.

2. Magnesium L-Threonate

 

This unique form of magnesium has gained attention for its capacity to cross the blood-brain barrier, making it beneficial for stress-related cognitive function. Magnesium L-threonate supports brain health, enhances mental clarity, and may help improve resilience to stress.

3. Magnesium Citrate

 

This type of magnesium is known for its excellent bioavailability and is another popular stress-relieving option. It supports optimal muscle contraction, helps alleviate stress-related muscle cramps and tension, and promotes a sense of calmness throughout the body.

4. Magnesium Malate

 

This form of magnesium is particularly beneficial for individuals experiencing fatigue or low energy levels due to stress. The malic acid in magnesium malate supports energy production in the body, helping to combat stress-related exhaustion and promote overall vitality.

5. Magnesium Orotate

 

This form of magnesium combines with orotic acid. It supports heart health and contributes to energy metabolism. This combination of magnesium has been found to calm the cardiovascular system, which can benefit individuals experiencing stress-related heart palpitations or irregular heartbeat.

With hope in their hearts, Eric's parents embarked on a journey to find the best magnesium supplement for their child. With my guidance and Eric's healthcare provider, we gave Eric a high-quality magnesium supplement with potent calming effects. We also created a consistent routine for taking the supplement, incorporating it into Eric's daily schedule.

How to Choose the Best Magnesium for Stress Relief Supplement

 

Choosing the best magnesium supplement for stress relief is like navigating a maze with many options. However, considering several key factors makes finding the most suitable magnesium supplement for your child's needs easier. Here's what to remember:

1. Bioavailability

 

Magnesium supplements come in various forms, and their bioavailability, or the extent to which they are absorbed and utilized by the body, can vary. Look for supplements with high bioavailability to ensure optimal absorption. Magnesium glycinate, citrate, orotate, and L-threonate are known for their excellent bioavailability.

2. Dosage

 

Magnesium supplements are available in different dosages. Consider your child's age, weight, and individual requirements when determining the appropriate dosage. It's generally recommended to start with a lower dosage and gradually increase as needed. Seek guidance from a healthcare professional when doing this.

3. Type of Magnesium 

 

Different types of magnesium include capsules, tablets, powders, and liquids. Focus on your child's preferences and specific dietary restrictions or sensitivities when choosing the best form. For example, a powdered or liquid form may be more suitable if your child has difficulty swallowing capsules or tablets.

4. Additional Ingredients

 

Some magnesium supplements contain additional ingredients to enhance their benefits or address specific concerns. For example, certain supplements may include Vitamin D, which plays a role in magnesium absorption and supports bone health. Evaluate the additional ingredients in each supplement and determine if they align with your child's specific needs.

5. Quality and Purity

 

Choose magnesium supplements from reputable manufacturers known for their commitment to safety and quality. Find supplements that have undergone third-party testing to ensure purity and accurate labeling of ingredients. It guarantees you are providing your child with a reliable and trustworthy product.

6. Interactions and Allergies

 

Know of any potential interactions with medications your child may be taking. Some medications, such as certain antibiotics or diuretics, can affect magnesium levels. Consult a healthcare professional to ensure no contraindications or adverse interactions. Additionally, be aware of any allergies your child may have to specific ingredients commonly found in magnesium supplements, such as fillers or additives.

7. Individual Needs and Preferences

 

Remember that everyone is unique. So, when selecting a magnesium supplement, prioritize your child's needs, preferences, and health goals. Consulting with a healthcare professional can provide valuable insights tailored to your child's requirements.

When Will Magnesium Start Working?

 

When diving into the world of magnesium supplementation for stress relief, it's natural to wonder how long it'll take to reap the benefits. Remember, this isn't an overnight miracle. Magnesium is all about the long game.

Individual responses may vary, as we're all unique little stress balls. Some lucky folks might notice subtle improvements in stress symptoms within a few days or weeks. Others, well, they'll need a bit more time to unlock the magic of magnesium fully. 

Consistency is the name of the game when it comes to magnesium supplementation. Think of it as building a solid stress-relief foundation. Stick to your routine diligently and faithfully take those magnesium supplements as directed. It's like giving your body a steady supply of stress-busting goodness, one pill at a time.

But hold up, magnesium isn’t the only solution to stress relief. It works best with stress management strategies like exercise, mindfulness, and healthy lifestyle choices. Moreover, each individual's stress levels and response to magnesium can vary. 

Factors such as the severity of stress, overall health, and individual physiology can influence the timeline of experiencing the benefits. Patience is critical in magnesium supplementation, as it may take time to observe noticeable changes.

Consulting with a healthcare professional may be beneficial if you have consistently taken magnesium supplements for an extended period and haven't observed significant improvements in stress levels. They can evaluate your child's specific situation, assess other factors contributing to stress, and provide guidance on potential adjustments to the supplementation regimen.

Other Natural Remedies for Stress Relief

 

In addition to magnesium supplementation, several other natural remedies can complement stress relief efforts for your child. These remedies can work synergistically with magnesium to promote greater calmness and well-being. Explore additional approaches, including neurofeedback, Pulsed Electromagnetic Field (PEMF) therapy, and EFT Tapping Therapy.

Neurofeedback

 

Neurofeedback is a non-invasive technique that regulates brainwave patterns and improves brain function. It involves monitoring brainwave activity using sensors placed on the scalp and providing real-time feedback to the individual. 

Through repetitive training sessions at our office in Ridgefield, CT, or remotely from the comfort of your home, neurofeedback helps individuals self-regulate their brain activity, promoting relaxation and reducing the symptoms of anxiety disorders and stress. It can be a valuable tool for children and teenagers experiencing stress-related difficulties, empowering them to manage their brain function and emotional responses actively.

PEMF

 

Pulsed Electromagnetic Field (PEMF) Therapy or PEMF therapy involves the application of electromagnetic fields to the body, typically through specialized devices. These electromagnetic fields deliver gentle pulses that penetrate deep into the body's tissues, promoting relaxation, reducing inflammation, and supporting overall well-being. 

PEMF therapy has been found to have calming effects on the nervous system, helping to alleviate stress and improve sleep quality. It can be a complementary approach to reduce stress-related symptoms and promote balance and tranquility.

EFT Tapping

 

EFT Tapping, or as I like to call it, “emotional acupressure,” is just like a secret superpower for your kiddos and teens to conquer stress and anxiety naturally. Think about it as mixing the age-old wisdom of acupuncture with the smarts of modern psychology – but instead of needles, we're using our fingertips! Your child just taps on certain body points while honing in on what's stressing them out. 

This simple tapping can help balance their body's energy, easing emotional upsets, reducing physical discomfort, and boosting overall emotional well-being. And here's the real kicker – it's so straightforward that you can teach your youngsters and teenagers how to do it. Imagine this hands-on, stress-busting tool at their fingertips, ready to use whenever life throws them a curveball!

The Path to Stress Relief 

 

As a parent, witnessing your child struggle with mental health and behavioral issues can be overwhelming. However, there are options to support your child's well-being and promote stress relief. 

With its myriad benefits for brain health and its role in supporting attention, mood, stress, and behavior, Magnesium emerges as a powerful ally. Understanding the benefits of magnesium, choosing the right supplement, and incorporating it into your child's routine can pave the way for a calmer, more balanced life. 

Remember, supporting your child's mental health is a journey, and with the help of magnesium and other natural remedies, you can provide the foundation for a brighter future. You can enjoy its benefits as Eric did. 

After regular magnesium supplementation, Eric's parents observed subtle but meaningful changes in their child in the following weeks. As the magnesium supplement began to take effect, Eric's nervousness and restlessness gradually subsided. His sleep patterns improved, allowing for more restful nights and energized days. With reduced anxiety, Eric's ability to concentrate and retain information significantly enhanced.

As the school days passed, Eric's newfound calmness and resilience became evident to teachers and classmates. Eric's academic performance began to soar again, and the joy of learning returned. The once-dreaded tests and assignments no longer seemed insurmountable obstacles but opportunities for growth and achievement.

Parent Action Steps

☐ Discover the power of magnesium for your child's stress relief
☐ Incorporate magnesium-rich foods into your child's diet 
☐ Consult with a healthcare professional 
☐ Create a consistent routine for taking magnesium supplements
☐ Foster open communication with your child to know their stress-related concerns
☐ Take our Solutions Matcher
☐ Get on the Neurotastic magnesium supplement waitlist

Citations 

Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362–370. https://doi.org/10.1016/j.mehy.2006.01.047

Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672

Always remember… “Calm Brain, Happy Family™”

Are you looking for SOLUTIONS for your struggling child or teen? 

Dr. Roseann and her team are all about solutions, so you are in the right place! 

There are 3 ways to work with Dr. Roseann: 

 

You can get her books for parents and professionals, including: It’s Gonna Be OK™: Proven Ways to Improve Your Child’s Mental Health, Teletherapy Toolkit™ and Brain Under Attack: A Resource For Parents and Caregivers of Children With PANS, PANDAS, and Autoimmune Encephalopathy.

If you are a business or organization that needs proactive guidance to support employee mental health or an organization looking for a brand representative, check out Dr. Roseann’s media page and professional speaking page to see how we can work together. 

 

Dr. Roseann is a Children’s Mental Health Expert and Therapist who has been featured in/on hundreds of  media outlets including, CBS, NBC, FOX News, PIX11 NYC, The New York Times, The Washington Post,, Business Insider, USA Today, CNET, Marth Stewart, and PARENTS. FORBES called her, “A thought leader in children’s mental health.” 

Dr. Roseann - Brain Behavior Reset Parent Toolkit

She is the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann Capanna-Hodge. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Medicine Mental Health Provider (CMHIMP) and an Amen Clinic Certified Brain Health Coach.  She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF) International Society for Neurofeedback and Research (ISNR) and The Association of Applied Psychophysiology and Biofeedback (AAPB).

© Roseann-Capanna-Hodge, LLC 2023

Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.

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