Surprising magnesium source can make men feel perky indeed!
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How this magnesium makes men feel great and boosts libido
Many medicinal and recreational drugs can reduce feelings of stress and anxiety in the short term.
But most of these have unwanted side effects and make things worse in the long term.
Magnesium and vitamin B6 are two nutrients believed to have anti-stress effects.
Researchers recently conducted a study looking at these claims.
Researchers at Sanofi carried out this human trial. They published their results in the journal PLOS ONE.
When people feel stressed or anxious, they experience associated biochemical changes in the body.
Stress and anxiety cause the release of magnesium.
“Hormones released during stress, including catecholamines and corticosteroids, have been shown to enhance a shift of magnesium.”
Then we lose magnesium from the body through urine.
“This leads to increased urinary excretion of magnesium and subsequent decrease in serum magnesium concentrations.”
Low magnesium tends to lead to increased stress and anxiety.
“Low magnesium concentrations increase the release of stress-associated hormones and affect their access to the brain.”
Stress and the loss of magnesium – that becomes a self-reinforcing cycle.
“This creates a vicious circle of reduced resistance to stress and further magnesium depletion.”
The researchers designed this study to see the effect that magnesium and vitamin B6 supplementation might have on feelings of stress in people with low magnesium.
“We looked at magnesium and vitamin B6 supplementation on stress in population with low magnesium.”
They included over 200 people in the study.
All of these people took part in psychological questionnaires that diagnosed them as suffering from high stress or anxiety.
“Healthy adults with high stress and low magnesium were given either magnesium or a magnesium and vitamin B6 combination for 8 weeks.”
The study used a supplement of 300 mg of magnesium per day. (The recommended daily amount of magnesium for adult men is about 450 mg.)
The researchers then looked at changes in stress from the beginning to the end of the study.
They assessed stress using a questionnaire known as the DASS-42.
This questionnaire (of 42 questions) measures anxiety and stress.
The participants experienced a significant reduction in stress with either magnesium alone or magnesium plus vitamin B6.
300 mg of magnesium per day led to a greater than 40% reduction in stress after 8 weeks.
“Both treatments substantially reduced stress subscale score from baseline to Week 8…”
Magnesium had a significant stress-lowering effect.
The researchers found no additional benefit from vitamin B6 overall.
“No statistical difference between arms was observed.”
When the researchers confined their analysis to only people with extreme stress, they did find a benefit from additional vitamin B6.
“Adults with severe/extremely severe stress had a 24% greater improvement with magnesium plus vitamin B6 versus magnesium alone at Week 8.”
High-stress situations cause magnesium depletion.
This research shows that magnesium supplementation can lower stress levels.
“These findings suggest oral magnesium supplementation alleviated stress in healthy adults with low magnesium.”
Vitamin B6 can be additionally beneficial for people suffering from severe and extreme stress.
“For subjects with severe/extremely severe stress, this study provides clinical support for greater benefit of magnesium combined with vitamin B6.”
According to a number of large-scale studies, most people are deficient in magnesium these days.
So we could all probably benefit from increasing our dietary intake of magnesium or taking magnesium supplements.
Here are some sources of magnesium from food:
- Leafy greens (e.g. spinach, collard greens, kale, Swiss chard)
- Dark chocolate (!)
- Some nuts and seeds (research these to avoid the PUFAs many of them contain)
- Some fish (e.g. salmon, tuna, halibut)
- Bananas (also high in potassium, which is great)
You should always consult a healthcare practitioner about treating and diagnosing health-related problems.
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- Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0208454
- Review: Subclinical magnesium deficiency: a principal driver of ... - NCBI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
- Magnesium | Linus Pauling Institute | Oregon State University https://lpi.oregonstate.edu/mic/minerals/magnesium