A growing to-do list, meetings that drag into the late evening, financial strains, relationship issues, trouble sleeping: When it comes to stress, many men struggle to find an outlet. Yet, without the right coping mechanisms, chronic stress can deeply, and adversely, affect men’s health.1

How can men reduce the stress in their lives?
No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.1 And while researchers have yet to pinpoint the specific ways long-term stress affects the heart, and other systems, men under seemingly constant pressure are also more likely to eat unhealthy foods, adopt a sedentary lifestyle, and smoke.2
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Fortunately, men don’t have to let stress get the better of them. There are a number of strategies men can leverage to take charge of their wellbeing. Here are three stress-busting tips men should know about:

Exercise on a near-daily basis

• Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week.3 Some men feel they need to achieve the impossible in their personal and professional lives and often let physical activity fall to the wayside. However, exercise produces mood-elevating chemicals that relieve stress.3 In addition, physical activity helps lower blood pressure, strengthen the heart muscle, and promote a healthy weight.4 These improved outcomes may also increase productivity.
• Men might consider taking just 20 minutes to perform a few sets of crunches, jumping jacks, and burpees. Or cut back on electronics and go on a walk during the time they would have spent scrolling through social media feeds. It will quickly be evident that it is possible to enjoy a flexible, rewarding fitness routine. Even short spurts of exercise can go a long way.

Improve diet and consider supplementation

• Good nutrition helps the body recover from stress. And while of course we’d like to emphasize the importance of a balanced, nutrient-rich diet, supplementation is also a strategy to consume more of certain nutrients that can support the body’s stress response.

Accordingly, we suggest that men look into the following dietary supplements:

• MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
• Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
• NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
• Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*

• Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*

Change the things that can be changed (and accept those that cannot be changed)

• Stress generally involves feeling overwhelmed or out of control. An ideal stress-busting solution is to adjust one’s outlook by addressing stressors that are within your control and letting go of the things that cannot be changed. For instance, maybe you can’t change the length of your commute—but you can spend the hour listening to an inspiring podcast or generating ideas for an upcoming presentation.

• Similarly, if you aren’t getting the recommended eight hours of rest each night, make changes that can help you sleep more soundly. Reduce your caffeine intake and store your phone and laptop in another room. Figure out what’s adding to your stress and go right to the source.

References

1. Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. doi:10.4155/fso.15.21.
2. Elder S. Admit It, Men: You’re Stressed. https://www.webmd.com/men/features/admit-it-men-youre-stressed. Accessed November 28, 2018.
3. Harvard Medical School Staff. 5 ways to de-stress and help your heart. Harvard Health Publishing, HEALTHbeat. https://www.health.harvard.edu/heart-health/5-ways-to-de-stress-and-help-your-heart. Accessed November 28, 2018.
4. Centers for Disease Control.Prevalence of self-reported physically active adults—United States. MMWR Morb Mortal Weekly Report. 2008;57:1297–300.

By Michael Stanclift, ND 

We can deal with stress in many ways. My colleagues and I use a variety of lifestyle techniques and herbs to help patients manage their stress, but today I want to share some of my “go-tos” and why they are among my favorites. When it comes to ease of use, minimal side effects, and fast results, I like to use magnesium, vitamin B6, and green tea for my patients with occasional stress, and here’s why.

Magnesium is a surprisingly common deficiency, and the symptoms of magnesium deficiency overlap with stress.1 Feeling nervous, fatigued, irritable, weak, tense muscles, upset stomach, and/or headaches? That’s possibly a magnesium deficiency.1 What’s interesting about magnesium is that being stressed over a long period can deplete it, so it becomes a downward spiral.1 Magnesium is important for our body to make and use serotonin, that neurotransmitter that’s associated with feeling content and happy.1 Magnesium also has actions involving GABA, a calming neurotransmitter—lots of other substances (such as alcohol) act on GABA receptors in our brain.1 I haven’t ever seen anyone’s judgment seriously impaired by taking magnesium, but in some people, at the right dose (myself included) they appeared to have that happy one-drink kind of buzz… Not bad for a mineral. Supplementing magnesium can decrease cortisol levels, improve heart rate variability (a measure of how well you “rest and digest”), and in one study provided up to 45% relief from stress from those with the highest baseline levels.1 Next, let’s meet magnesium’s buddy, vitamin B6.

I call vitamin B6 magnesium’s buddy because it helps magnesium get into our cells.2 In fact, adding B6 to magnesium for stress relief can improve the effect by up to 24% compared to magnesium alone.2 B6 is also important for stress relief because it’s involved in our brain’s ability to make neurotransmitters that influence our moods like serotonin, norepinephrine (noradrenalin), dopamine, and GABA.3  A very simplified view of these neurotransmitters is to say serotonin is associated with satisfaction; norepinephrine is about excitement; dopamine relates to motivation, rewards, and movement; and GABA is related to feelings of relaxation. So it follows that vitamin B6’s being involved with these neurotransmitters would have an impact on our moods. In fact, a study of women over 40 years old in Japan revealed those with low vitamin B6 intake reported significantly worse moods than those getting higher B6 levels.4 

Lastly, I really like using green tea to help with stress. I drink it regularly, even use it in supplement form, and have turned many patients onto it. Green tea can help with stress because it can take the place of another caffeinated drink, such as coffee. Because it has some caffeine, it can provide that energy boost we’re looking for, but the other components in green tea bring along benefits as well. Green tea is famous for also having the hard-to-pronounce epigallocatechin-3 gallate (EGCG) and l-theanine. EGCG is a fantastic and versatile antioxidant with a number of health benefits and can improve cognition and neuropsychology.5 EGCG has calming effects and can increase relaxing (alpha/beta) and focused (theta) brain waves.5 L-theanine, an amino acid found in high amounts in green tea, can reduce the spike in blood pressure seen from stress.5 A randomized placebo-controlled trial giving pure l-theanine to healthy middle-aged participants showed improvements in sleep measures and verbal fluency, a psychological test that challenges multiple functions of our brains.6 A study comparing standard and reduced-caffeine green tea found the reduced-caffeine version produced greater stress reduction and better sleep quality—no real surprise for regular caffeine drinkers.7 
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Although there are a number of tools I have used with patients to help with stress, these are my favourite “first lines” to use because they’re gentle yet powerful, patients tolerate them well, they tend to work quickly, and patients can stay on them long-term, if needed. Also, these have pretty wide dosage windows, meaning we can dial in the dose for the patient and the situation. Sensitive folks can take low doses, and others can take four times as much and still tolerate it well, without impairments or losing their mental sharpness. Magnesium, B6, and green tea can be used separately, but I often use them in combination for the best results.
​References:

1. Pickering G et al. Nutrients. 2020;12(12):3672.
2. Pouteau E et al. PLoS One. 2018;13(12):e0208454.
3. Sato K. Med Hypotheses. 2018;115:103-106.
4. Odai T et al. Nutrients. 2020;12(11):3437.
5. Mancini E et al. Phytomedicine. 2017;34:26-37.
6. Hidese S et al. Nutrients. 2019;11(10):2362.
7. Unno K et al. Nutrients. 2017;9(7):777.

By Malisa M. Carullo, BSc, MSc, ND

Magnesium is one of the top five most abundant minerals in the human body.1-3 There are hundreds of biochemical reactions that require this mighty mineral.1-3 Without magnesium present, organs such as the heart and muscles simply shut down.1-3

How much magnesium do we need?
According to the National Institute of Health (NIH), males between 31 and 50 years of age should have 420 mg per day of magnesium.1-3 Women in the same age group should receive 360 mg daily.1-3
Around 48% of the US population does not meet the recommended intake levels of this important mineral, and that percentage is even higher for men over the age of 71 and adolescent women.2,4

How can we get magnesium?
Foods rich in magnesium include dark green leafy vegetables, whole grains, and legumes, but the body only absorbs around 30% to 40% of magnesium from foods.2
When you consider that lifestyle factors can also negatively impact absorption, it is not a surprise that many prefer to supplement the mineral. Magnesium absorption seems to decrease with age, varies with dietary protein intake, and can even be affected in those with gastrointestinal disorders.1-3
Including a magnesium supplement in your diet may be one approach to make sure you are getting enough of this essential mineral; however, choosing the best form for you may be a challenge. Here is a brief overview of the most common forms of magnesium available for supplementation.

Magnesium bis-glycinate is one of the most highly bioavailable forms, meaning it is well absorbed into the bloodstream.5 This form of magnesium is special in that it is attached to an amino acid, glycine. Glycine is known to exert a calming effect on the nervous system which makes this form of magnesium recommended in instances where sleep disturbances, muscle spasms, or high stress are present.1,3,5-7

Magnesium citrate has been the form of choice for many individuals for quite some time, most likely because it has been shown to improve clinical outcomes for many health conditions. This form of magnesium is attached to citric acid, which is typically well absorbed into the bloodstream and has the ability to relax musculature and improve one’s stress response.1,3,7,8
Since magnesium citrate is effective at delivering high amounts of magnesium within a short period of time, it is recommended for those who experience occasional constipation. It can also be helpful if dosed before bed for the same reason to support those that may have difficulty sleeping.1,3,7,8

Magnesium L-threonate is the newest form available and is the only form that has the ability to reach the brain.9 With that being said, this form is best utilized when cognitive support is needed, mental relaxation, or to improve concentration.1,3,9,10

Magnesium oxide is a form that is commonly used in supplements because the size of this compound is very small. When compounds are smaller in size, large amounts can be packaged in capsules or tablets without occupying much space. Although the size may be desirable for use in supplement formulas, this form is a poor source of magnesium and has been known to cause undesirable digestive symptoms such as loose stools and intestinal cramping when taken at high doses.1,3,5,7

Magnesium malate is a form that is chosen for use in any health conditions where cellular energy needs to be supported. Malic acid (from malate) supports energy production inside cells so individuals who suffer from sore muscles, muscle pain, or body discomfort may experience relief from the use of this form.1,3,7

There are magnesium supplement options that will fit any lifestyle. Speak to your healthcare practitioner today to discover which magnesium option is right for you.

References

1. Linus Pauling Institute of Science and Medicine. Linus Pauling Institute of Science and Medicine. Palo, Alto, Calif.: The Institute, 1991.
2. National Institute of Health., Office of Dietary Supplements., Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Minerals. https://www.ncbi.nlm.nih.gov/books/NBK222881/. Accessed August 8, 2022.
3. Gropper, Sareen., Smith, Jack. Advanced Nutrition and Human Metabolism. 2012. Cengage Learning.
4. Rosanoff A et al. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153-164.
5. Schuette SA et al. Bioavailability of magnesium glycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenteral Nutr. 1994;18(5):430-435.
6. Supakatisant D et al. Oral magnesium for relief in pregnancy-induced leg cramps: a randomized controlled trial. Matern Child Nutr. 2012;11(2):139-145.
7. Firoz M et al. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.
8. Kappeler et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutrition. 2017;3:7
9. Slutsky I et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.
10. Lui et al. Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. Journal of Alzheimer’s Disease. 2016;49:971–990.