EN 
BGWhat is magnesium?
Magnesium is an essential mineral that is needed for over 300 reactions in the body, including bone composition, energy production, cardiovascular support for heart and vascular function, blood pressure balance, and blood sugar regulation. It is also an important cofactor (friend and helper) for other nutrients. Studies also suggest the benefits of improved sleep, discussed later in this article.
Here are the common signs and symptoms associated with magnesium deficiency:
leg cramps and twitching
muscle pain
feeling anxious or stressed
feeling tired/lack of energy
migraine/headache
a bad dream
craving for sweet foods
constipation
premenstrual syndrome
high blood pressure
vascular disease
diabetes
osteoporosis
What is Vitamin D?
Vitamin D is known as the “sunshine vitamin” because it can be synthesized on the skin when the body is exposed to sunlight. Interestingly, it can also be known as a hormone because of its functional connections to the hormonal balance of the body.
The key functions of vitamin D are bone health, muscle contraction, calcium absorption, immune modulation, inflammation management, and strengthening the body’s defense system.
It may provide cardiac, cardiovascular and brain protection due to its anti-inflammatory effect associated with immune modulation. Some research also suggests that, if in adequate levels, it may protect against cancer.
What are the common signs and symptoms associated with vitamin D deficiency?
low immunity – e.g. frequent colds, bouts of illness, chest infections
a bad dream
mood, depression and anxiety
bone pain
osteoporosis
rickets
fractures
osteomalacia (softening of the bones)
musculoskeletal pain
high blood pressure
Magnesium and anxiety
Magnesium plays an important role in energy production and brain function, so based on these roles, it’s not surprising that some research shows that it can help with depression and related disorders like anxiety. However, a recent comprehensive study suggests the utility of further research to better understand the full relationship.
One study looked at how magnesium supplementation can reduce the stress hormone cortisol and thus can help someone switch from a hyper state to a more calming state. Not only that, but chronic stress itself can lead to reduced magnesium stores in our body, thus creating a vicious cycle.
Another study in 2017 found that magnesium supplements were helpful in relieving symptoms of mild anxiety and also for women suffering from PMS. In one study, B6 was also used together with magnesium, leading to positive results.
When looking at many past studies, it is true to say that a small percentage have mixed results, but the majority favor the use of magnesium for neurological problems. This is really promising.
Let’s look at it from another angle. We all know that when we have a good night’s sleep, we usually feel better the next day compared to a bad night’s sleep. This can include more energy, clearer thinking, less agitation and stress, and some would say making better food choices. Therefore, this positive relationship between magnesium and sleep may indirectly have an additional effect on how anxious a person may feel. A recent systematic review (2022) looking at magnesium’s role in sleep concluded that people who took a 320 mg magnesium supplement saw improvements in sleep.
Vitamin D and anxiety
Studies have linked the benefits of vitamin D to mood, anxiety and depression, due to several roles related to brain function.
First, vitamin D acts like a hormone in our body and is known to be deficient in putting people at greater risk of mood problems. One such role is helping to produce an important neurotransmitter called serotonin, also known as the happy hormone.
Another association is its role in maintaining a balanced stress response by modulating the production of the stress hormone cortisol.
Vitamin D also has an anti-inflammatory effect on the brain, therefore by reducing inflammatory markers it provides a better understanding of the mechanisms underlying improvements in neurological symptoms.
Similar to magnesium, vitamin D research results show a link between vitamin D deficiency and poor sleep quality. A large study identified the presence of large numbers of vitamin D receptors in all areas of the brain, two of which are the hypothalamus and the prefrontal cortex, both of which are known to play important roles in sleep regulation.