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.
It is:
- 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:
- seaweed
- spinach
- chard
- sundried tomatoes
- lima beans
- adzuki beans
- tamarinds
- bananas
- figs
- amaranth
- 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.
Jedha
Nutritionist (MNutr.BSSc.)
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.
I take magnesium at night for leg cramps & really does work as I find out each time I don’t take it !! Going to try taking some also in morning to help with fatigue . Thank you so much for your very informative posts !
Good idea. I use a powder and often add some to my drinking water so I get a bit all day long
Thank you so much for this information ! I have been miserable for years, been to quite a few doctors. I have just about EVERY symptom of adrenal fatigue you can have. No one has been able to help. I bought magnesium and started taking it. I am already starting to feel normal. Again, thank you ! I thought I was going to live the rest of my life miserable.
You’re welcome Doris. I am so glad you are finding your way to feeling better. It really is such a shame that doctors do not identif these issues earlier because you definitely do not have to spend your whole life miserable. We do offer personal services to help you with your adrenal fatigue so please get in touch if you need some extra help. Take care
Do you know if I someone with an autoimmune disorder can take this, I was taking melatonin until I read how it wasn’t so “natural” making it worse with people who suffere from this?
Yes, it is safe for people with autoimmune disorders Diane
So I have a very small growth on the adrenal gland. waiting to see and endrocro. but that is months off. I looked up the diagnosis on the CT and seen I have been having every issue of cushings. I have health issues that don’t deal well even with joyful stress let alone hard stress. I have been looking for anything to help. My diet is dead on for the issue above so I new I needed more. In a few weeks I have noticed a difference. I would use Epson salt and still swear by bathing or showering with it. it just wasn’t a long term thing. Helped with pain and relaxing short term. Taking the tablet at small doses is working. I like your comment about maybe stating off low and working up. I tried the recommended and was not doing well so I stopped cleared a few days maybe a week and went to just a small dose every other day. trying to work up to every day. but it has taken me from 5 months of suffering and exasperated with what to do, to hope and maybe a grip on my situation before I see the specialist in another 3 months.
Thank you for your right up.
Welcome, glad you found it helpful and thanks for sharing. Hope everything keeps improving. Just keep making small positive changes every day