Anxiety is a common symptom many experience as a result of unhealed trauma. When considering a holistic approach to recovery, healing might be facilitated by supporting your body with a focus on specific nutrients. Mindfully incorporating foods high in these nutrients or supplementation can make sense to provide your body with the nutrients it needs to manage the effects of traumatic stress. Magnesium is one of these nourishing and soothing nutrients that can support your body in being able to calm down, and in managing your blood sugar.

Magnesium

Magnesium is a catalyst particularly for the enzymes that are part of energy production. Assisting in the uptake of calcium and potassium, magnesium also supports the smooth transmission of nerve and muscle impulses. Examples of the first signs noticable signs of a deficiency are irritability and muscle spasms or twitching, especially in the calves (often at night). Magnesium is a natural calming mineral. It relaxes muscles and nerves and acts anti-inflammatory. Apart from that it is crucial for a functioning carbohydrate and mineral metabolism. During times of high emotional or physical stress or in case of hypervigilance and traumatic retention, the body’s need for magnesium is increased.

Common symptoms of magnesium deficiency

Common symptoms and signs of magnesium deficiency are confusion, insomnia, rapid heartbeats, digestive problems, frequent headaches and migraines, cardiovascular problems, nervousness and, you guessed it, anxiety. Many of these are common after trauma and magnesium presents a daily healing remedy for them simply because of its anti-inflammatory and relaxing effects.

Something to be aware of: Corticosteroids and antibiotics can deplete magnesium and alcohol consumption, diuretics, fluoride in water or toothpaste, high levels of zinc or fat-soluble vitamins increase the body’s need for magnesium.

Foods high in magnesium

• Greens: kale and spinach

• Nuts and seeds: pumpkin seeds, almonds, cashews

• Dark chocolate

  *Foods with high amounts of oxalic acid (as in almonds, cocoa, spinach, tea, chard and rhubarb) can block the absorption of magnesium. Soaking nuts and seeds can help remove oxalic acid before consumption.

Supplementation

If you’re looking into supplementation, a daily dosage of 500-1200mg chelated magnesium, magnesium bis-glycinate or liposomal magnesium daily can be helpful. These forms are readily absorbed.

Disclaimer: This is not medical advice. Be sure to discuss and confirm any supplements with your health care provider.

Resources
Korn, Leslie E., Rhythms of Recovery: Trauma, Nature, and the Body (New York: Routledge, 2013)

Korn, Leslie E., Nutrition Essentials for Mental Health, A Complete Guide to the Food-Mood Connection (New York: W.W. Norton, 2016)
https://health.clevelandclinic.org/foods-that-are-high-in-magnesium/