3

votes

Diet hacks, Calcium-magnesium and/or Vit-D supplementation for anxiety?

Answered on August 19, 2014
Created June 19, 2012 at 11:22 PM

I am thinking of supplementing with Calcium-magnesium or Vit-D to help with insomnia and anxiety. Has any one had experience with this or other methods for controlling anxiety?

Sticking to a very local carb strict paleo menu has been working out very well for me in terms of weight loss, but not for mental state. VLC paleo (60% calories from fat) suppresses my appetite to the extent that I am just not hungry. I have tons of energy, gets tons of work done but I don't eat enough and it becomes almost a hypomanic state. I'm struggling with insomnia and had two near panic attacks in the past 6 weeks. Coffee and very low calories over several days set me up for a fall in both cases. My body felt great and I was not hungry but mood wise I crashed hard.

For now I've added in some dairy, a bit of sugar and the occasional non-GMO homemade tortilla. I am strict about avoiding wheat. These diet changes have helped calm my mind but stalled weight loss. There has to be a happy medium ! Could Calcium-magnesium or Vit-D be of help to finding a balance? Is liquid cal-mag more absorbable? I'd love to hear from anyone who has hacked their anxiety and insomnia with diet and supplements.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 21, 2012
at 05:36 AM

Thank you very much Vivian!

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 21, 2012
at 05:35 AM

Thank you. Sorry I didn't Wiki it myself :~/

3d8b7e908d8a36a17aaf89f0f83f4df1

(270)

on June 20, 2012
at 09:20 PM

It may also increase cortisol as well...here is a good source http://www.hypoglycemia.asn.au/2011/the-serotonin-connection/ and refer to point 16 and the rest.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 07:54 PM

Yes, wikipedia confirms that. :)

80890193d74240cab6dda920665bfb6c

(1528)

on June 20, 2012
at 05:22 AM

Absolutely - Vit D3, fish oil, mag, B complex, L-theanine & rhodiola. There's a whole fantastic program I really recommend; my friends have benefited from it: The Chemistry of Calm: A Powerful, Drug-Free Plan to Quiet Your Fears and Overcome Your Anxiety (http://www.amazon.com/The-Chemistry-Calm-Powerful-Drug-Free/dp/1439129061)

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:06 AM

Testing - NeuroScience, Inc https://www.neurorelief.com/index.php?p=testing

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:05 AM

Adrenaline or it increases cortisol?? I thought it was cortisol and there is a difference

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:04 AM

You're welcome. NeuroScience labs also do. Its not widely accepted in the MD world (but who cares :) I did it and it helped guide my treatment. I know several people and other family members who also benefited greatly.

03a4ec34751186201a56da298ac843ce

(4100)

on June 20, 2012
at 04:27 AM

You can google "sleep hygiene" for some standard ideas on insomnia. Nothing earth shattering, but pretty useful.

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:24 AM

Wow I did not know you could get a test to assess your neurotransmitters. Thanks Crowlover.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 04:21 AM

Eugenia when you say "make sure that the K2 is Mk4", are you saying that this - Vitamin K2 (as menatetrenone) - from your Swanson's link above is Mk4? I hope that makes sense. Is Mk4 the same as "vita K2 in the form of menatetrenone" ?? thanks

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:21 AM

Thanks Eugenia, I will check this out.

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:20 AM

"Low blood sugar triggers adrenaline" I did not know that factually, (but have for sure experienced it, very helpful info. Eating summer fruits and very small amounts of actual non-paleo sugar (and generally w protein such as ketchup or BBQ sauce or dark chocolate almonds)has helped balance my moods.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 02:11 AM

More info on what it contains exactly: http://www.swansonvitamins.com/NTP134/ItemDetail?SourceCode=INTL140

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 02:11 AM

This one does all 4: http://www.amazon.com/Cal-Mag-Vit-D3-Tablet/dp/B0031TMPCS/ref=sr_1_1?s=hpc&ie=UTF8&qid=1340158218&sr=1-1&keywords=Cal+Mag+and+Vit+D3+with+K2

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:59 AM

Yes please tell us the brand Eugenia. And as always... thanks for your great advice.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:58 AM

Neurotransmittor testing can be done via Sanesco International www.sanesco.net/

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:58 AM

magnesium alone is great-when it works.Doesn't work for every body's anxiety.I personally doesn't see why adding "extraneous" Mg is somehow "better" (if mag. isn't low for instance or doesn't work) or more OK then using GABA. Always makes sense to do what you can with diet etc first, but its often not enough. Disturbed sleep over time has far greater long term consequences then a little GABA & Lots of people are low in Gaba and/or Serotonin and/or Dopamine. If you want to know, get tested, but don't feel bad if you need neurotransmittor support, its very different than an SSRI for instance.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 19, 2012
at 11:45 PM

Which company??

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 19, 2012
at 11:36 PM

Yes, lots of time playing with my child outside each day. Part of the problem is the length of sunlight right now near the solstice- it can push me towards a more manic state. I'm waking up just before sunrise at 5 am. Trying to go to bed super early at dark has been helpful too.

0d0842381492a41b2173a04014aae810

(4875)

on June 19, 2012
at 11:34 PM

I'd opt for magnesium over 5-HTP, personally. The affect on my sleep and mood seem to be similar, and Mg is actually something my body needs, rather than providing exogenous sources of neurotransmitters for a brief pick me up.

  • Eea6a68f5a7190d13c60e1c72417a581

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8 Answers

3
03a4ec34751186201a56da298ac843ce

on June 20, 2012
at 04:24 AM

L-Theanine was a godsend for me. 200 mg calms me down. I have read that it increases beta endorphin levels.

80890193d74240cab6dda920665bfb6c

(1528)

on June 20, 2012
at 05:22 AM

Absolutely - Vit D3, fish oil, mag, B complex, L-theanine & rhodiola. There's a whole fantastic program I really recommend; my friends have benefited from it: The Chemistry of Calm: A Powerful, Drug-Free Plan to Quiet Your Fears and Overcome Your Anxiety (http://www.amazon.com/The-Chemistry-Calm-Powerful-Drug-Free/dp/1439129061)

3
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on June 19, 2012
at 11:55 PM

In addition to Magnesium Glycinate or Citrate (200-600 mg) before bed, I eat about a cup of home-made low sugar "jello" that I make with fruit juice & Great Lakes gelatin.

Read this: http://raypeat.com/articles/articles/gelatin.shtml

As already mentioned sleep is key. A Sleep mask works great for me.

You want to get your D level tested & sun/supplement to a level of 60-80 ng/ml. Read this:

http://drgominak.com/vitamin-d

3
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 19, 2012
at 11:33 PM

I supplement with magnesium at night (Natural Calm) and with vitamin D3 in the AM. It think they help, but I'm not sure. In any case, the effects of morning sunshine, walks and good quality, adequate sleep are things that I can absolutely pin to better moods and less anxiety.

Insomnia is a big issue with mood and anxiety. You definitely want to get the sleep situation straightened out. No computer or tv for at least and hour pre bed, low lights, completely dark bedroom, no alarm near bed, blackout curtains if you need them. Allow for at least 8 hours of uninterrupted sleep. Either no noise or white noise. Eat at least 3 hours before bed. No snacks after that. No coffee after noon. Bright light (sunlight by far the best) in the early am often = better sleep at night.

Added: my standard caveat on supplements. Magic pills aren't.

Added: A great book (terrible writing style, but great book) on sleep is Lights Out: Sleep, Sugar, and Survival by T. S. Wiley

03a4ec34751186201a56da298ac843ce

(4100)

on June 20, 2012
at 04:27 AM

You can google "sleep hygiene" for some standard ideas on insomnia. Nothing earth shattering, but pretty useful.

1
3d8b7e908d8a36a17aaf89f0f83f4df1

on June 20, 2012
at 02:29 AM

Epsom salt is magnesium and you can take baths or use it in a cream form 2 parts Epsom salt, 1 part hot water, 2 parts natural moisturizer or coconut oil. Cod liver oil has the optimimum ratio of vitamin a and d3 and omegas which for me was the most effective and I also take it with almond butter about 20 mins before bed. No more insomnia. I take the natural factors concentrated with 1 tablespoon of almond butter--naturally high in selenium, magnesium and potassium.

Low blood sugar triggers adrenaline, so does high sodium, intense exercise, stress. Also watch that you are not taking too many supplements that are lowering your blood sugar...ALA, coenzyme q10, cinnamon extract.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:05 AM

Adrenaline or it increases cortisol?? I thought it was cortisol and there is a difference

3d8b7e908d8a36a17aaf89f0f83f4df1

(270)

on June 20, 2012
at 09:20 PM

It may also increase cortisol as well...here is a good source http://www.hypoglycemia.asn.au/2011/the-serotonin-connection/ and refer to point 16 and the rest.

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:20 AM

"Low blood sugar triggers adrenaline" I did not know that factually, (but have for sure experienced it, very helpful info. Eating summer fruits and very small amounts of actual non-paleo sugar (and generally w protein such as ketchup or BBQ sauce or dark chocolate almonds)has helped balance my moods.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 21, 2012
at 05:36 AM

Thank you very much Vivian!

1
Baca1c17577501bce56c3ce89beaad2f

on June 20, 2012
at 12:18 AM

Calmag and vitamin D and B1 were my anxiety cure during an extremely stressful few months of my life, calmag in liquid form is probably best but really gross tasting. I take 'em all in pill form...if I feel agitated or an hour or two before bed. I swear I will physically and mentally feel calmer within an hour of taking them. So, yes! I highly recommend.

1
3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 19, 2012
at 11:41 PM

If you're going to supplement, go for the Ca+Mg+D3+(K2-Mk4) complex, which is the complete way to absorb calcium. There's one company that does all 4 in a single pill. Make sure that the K2 is Mk4, it's the form that tells calcium where to go and not go in the body.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:59 AM

Yes please tell us the brand Eugenia. And as always... thanks for your great advice.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 07:54 PM

Yes, wikipedia confirms that. :)

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 04:21 AM

Eugenia when you say "make sure that the K2 is Mk4", are you saying that this - Vitamin K2 (as menatetrenone) - from your Swanson's link above is Mk4? I hope that makes sense. Is Mk4 the same as "vita K2 in the form of menatetrenone" ?? thanks

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:21 AM

Thanks Eugenia, I will check this out.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 02:11 AM

This one does all 4: http://www.amazon.com/Cal-Mag-Vit-D3-Tablet/dp/B0031TMPCS/ref=sr_1_1?s=hpc&ie=UTF8&qid=1340158218&sr=1-1&keywords=Cal+Mag+and+Vit+D3+with+K2

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on June 20, 2012
at 02:11 AM

More info on what it contains exactly: http://www.swansonvitamins.com/NTP134/ItemDetail?SourceCode=INTL140

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 19, 2012
at 11:45 PM

Which company??

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 21, 2012
at 05:35 AM

Thank you. Sorry I didn't Wiki it myself :~/

1
4ef079c57d2140bba4dbf4e30240a645

on June 19, 2012
at 11:29 PM

First of all are you getting some sun outdoors or going outdoors everyday? That might help with not only Vita D but your sleep cycle.

Consider giving up caffeine as well or not drinking it much past noon.

PharmaGaba but Thorne is very helpful for anxiety for many people.

Also, 5htp and or L-theanine might help you at bedtime, along with extended release melatonin.

Best of luck

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:58 AM

Neurotransmittor testing can be done via Sanesco International www.sanesco.net/

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:06 AM

Testing - NeuroScience, Inc https://www.neurorelief.com/index.php?p=testing

0d0842381492a41b2173a04014aae810

(4875)

on June 19, 2012
at 11:34 PM

I'd opt for magnesium over 5-HTP, personally. The affect on my sleep and mood seem to be similar, and Mg is actually something my body needs, rather than providing exogenous sources of neurotransmitters for a brief pick me up.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 01:58 AM

magnesium alone is great-when it works.Doesn't work for every body's anxiety.I personally doesn't see why adding "extraneous" Mg is somehow "better" (if mag. isn't low for instance or doesn't work) or more OK then using GABA. Always makes sense to do what you can with diet etc first, but its often not enough. Disturbed sleep over time has far greater long term consequences then a little GABA & Lots of people are low in Gaba and/or Serotonin and/or Dopamine. If you want to know, get tested, but don't feel bad if you need neurotransmittor support, its very different than an SSRI for instance.

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 19, 2012
at 11:36 PM

Yes, lots of time playing with my child outside each day. Part of the problem is the length of sunlight right now near the solstice- it can push me towards a more manic state. I'm waking up just before sunrise at 5 am. Trying to go to bed super early at dark has been helpful too.

Eea6a68f5a7190d13c60e1c72417a581

(1376)

on June 20, 2012
at 04:24 AM

Wow I did not know you could get a test to assess your neurotransmitters. Thanks Crowlover.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 20, 2012
at 05:04 AM

You're welcome. NeuroScience labs also do. Its not widely accepted in the MD world (but who cares :) I did it and it helped guide my treatment. I know several people and other family members who also benefited greatly.

0
A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on June 20, 2012
at 03:09 AM

VLC paleo (60% calories from fat) suppresses my appetite to the extent that I am just not hungry. I have tons of energy, gets tons of work done but I don't eat enough and it becomes almost a hypomanic state.

I'm not surprised you're feeling anxious! Perhaps first changing the balance of your diet like adding in some safe starches, such as sweet potatoes and bananas, and correspondingly reducing the amount of fat might allow you to consume more calories helping to enhance your mood and improve sleep. I'd be sceptical of supplements making a significant difference, and if they did I would think that indicated a food deficiency. Paleo is an N=1 experiment so try different things to find out what works best for you.

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