Cortisol can be constantly produced and released by chronic stress, which in turn causes more stress. Magnesium could lower levels.
Cortisol: Reduce stress levels with magnesium?
Cortisol is a stress hormone that is released by the body in stressful situations. If cortisol levels are permanently elevated, both physical and mental health can suffer. For example, this leads to sleep disorders, weight gain or weakened immune function. Magnesium can help lower cortisol levels.
- Magnesium plays an important role in the nervous system and helps regulate the body's stress reactions. It has a calming effect on the central nervous system and can reduce the release of cortisol in stressful situations.
- It also helps relax muscles and promotes restful sleep, which in turn helps reduce stress and keep cortisol levels balanced.
- Some studies suggest that adequate magnesium supply, and sometimes supplementation, can help reduce cortisol levels and thus reduce the negative consequences of chronic stress.
- However, there are individual differences, and magnesium alone is often not enough to control cortisol levels. A combination of adequate sleep, a healthy diet, regular exercise and relaxation techniques is also important to reduce stress.
Need for magnesium
The recommended daily magnesium intake varies depending on age, gender and individual circumstances.
- The following apply to healthy adults general guidelines. Men need around 300-400 mg of magnesium per day, women around 310-320 mg.
- sportsman have a higher magnesium requirement because more magnesium is lost through sweat. Depending on the intensity of physical activity, the requirement can be increased by 10-20%. For men this would be around 400-500 mg per day, for women around 350-400 mg.
- At chronic stress The need for magnesium can increase because stress increases the release of cortisol and the body uses more magnesium under stressful conditions. An increase to 400-600 mg per day is usually recommended, depending on the severity of the stress and individual factors.
- In general, however, you should have your value evaluated by medical staff and the medical recommendations should follow.