Magnesium is one of the most crucial nutrients our bodies need. Yet, up to 70% of people don’t get enough. This shortage is concerning because magnesium is involved in over 300 biochemical reactions, many of which take place in vital organs like the brain.
This article will explore whether magnesium can truly help with anxiety. Anxiety disorders affect over 40 million Americans and many more worldwide. Despite how common it is, few seek proper treatment.
Let’s begin by understanding what magnesium does in our bodies.
Can Magnesium Help with Anxiety?
The connection between magnesium levels and anxiety has been gaining attention, and for good reason. Magnesium plays a crucial role in brain function, particularly in regulating neurotransmitters that control mood and stress responses. When our magnesium levels drop, it can lead to an imbalance that exacerbates feelings of anxiety.
Research has shown that people with anxiety disorders often have lower magnesium levels compared to those without these conditions. Magnesium helps regulate neurotransmitters like GABA, which promotes relaxation, and serotonin, often referred to as the “feel-good” hormone.
By stabilizing these neurotransmitters, magnesium can provide the calming effects needed to reduce anxiety symptoms.
A 2017 review of studies found that magnesium supplementation was associated with a significant reduction in anxiety symptoms, particularly in individuals with mild to moderate anxiety. The review noted that magnesium’s ability to block the entry of calcium into neurons helps prevent overstimulation, reducing the brain’s response to stress triggers.
In short, while magnesium is not a miracle cure, the growing body of research suggests it could be a valuable tool in the natural treatment of anxiety. By addressing this common deficiency, many people may find relief from persistent stress and anxiety symptoms.
How Does Magnesium Work in the Brain to Soothe Anxiety?
Magnesium’s calming effects stem from how it interacts with the brain. Several processes are influenced by this essential mineral:
- Neurotransmitter Regulation: GABA, an important neurotransmitter, is supported by magnesium. Higher GABA levels result in a calmer mind, reducing anxiety and promoting relaxation.
- Cortisol Reduction: Stress triggers cortisol release. Magnesium helps limit excessive cortisol, acting as a natural buffer against prolonged stress.
- Muscle Relaxation: Anxiety often tightens muscles, leading to tension. Magnesium works to relax these muscles, easing both physical and mental stress.
- Preventing Overstimulation: Magnesium controls the flow of calcium into brain cells. Excessive calcium can lead to neuron overstimulation, which is linked to heightened anxiety. Magnesium keeps this in balance, preventing excessive stress responses.
Types of Magnesium
Magnesium supplements come in several forms, each with distinct benefits and absorption rates. Here’s a breakdown:
- Magnesium Glycinate: Well-absorbed, gentle on the stomach. Often chosen for anxiety and better sleep.
- Magnesium Citrate: Easily found, effective for general supplementation. May have a mild laxative effect.
- Magnesium Threonate: Crosses the blood-brain barrier. Enhances cognitive function and mental clarity.
- Magnesium Oxide: Mostly used for constipation. Poor absorption for anxiety benefits.
- Magnesium Taurate: Combines magnesium with taurine. Supports heart health and the nervous system.
- Magnesium Malate: Linked to energy production. Helpful for muscle pain and fatigue alongside anxiety.
- Magnesium Chloride: Highly absorbable. Often used in topical applications, like sprays or lotions.
Which Type of Magnesium Is Best for Anxiety?
For anxiety, Magnesium Glycinate stands out due to its high absorption and calming properties. If cognitive enhancement is also a priority, Magnesium Threonate could be a valuable choice. Magnesium Taurate provides a balanced option when both heart health and anxiety relief are concerns.
What Are the Best Natural Sources of Magnesium?
Getting magnesium from natural food sources is often recommended before turning to supplements.
Foods high in magnesium are not only nutritious but also offer better absorption due to the presence of other beneficial nutrients.
Foods Rich in Magnesium
- Spinach (1 cup cooked): 157 mg
- Pumpkin seeds (1 ounce): 150 mg
- Swiss chard (1 cup cooked): 150 mg
- Quinoa (1 cup cooked): 118 mg
- Almonds (1 ounce): 80 mg
- Cashews (1 ounce): 74 mg
- Lentils (1 cup cooked): 71 mg
- Dark chocolate (1 ounce): 65 mg
- Black beans (½ cup cooked): 60 mg
- Avocados (1 medium): 58 mg
- Brown rice (1 cup cooked): 86 mg
- Whole wheat bread (2 slices): 46 mg
- Chia seeds (1 ounce): 95 mg
- Salmon (3 ounces): 26 mg
- Bananas (1 medium): 32 mg
Related read:
Supplements vs. Natural Sources
While food is the preferred source, supplements can help if dietary intake isn’t enough. Supplements like magnesium glycinate or citrate are often more bioavailable, meaning they’re easier for your body to absorb.
However, natural sources also provide other essential nutrients like fiber, vitamins, and healthy fats, which contribute to overall health.
Bioavailability and Choosing the Right Option
The body’s ability to absorb magnesium is known as bioavailability. Because foods also contain other nutrients that aid in digestion, they typically offer better long-term absorption.
However, if dietary sources aren’t sufficient, supplements can be an effective solution.
For those with specific needs, like managing anxiety, supplements may offer a more targeted approach, especially when paired with foods rich in magnesium.
How Much Magnesium Should You Take for Anxiety?
Determining the right magnesium dosage for anxiety depends on the form of magnesium and individual needs.
While there isn’t a universally agreed-upon dosage specifically for anxiety, studies and general guidelines offer some direction:
- General Dosage: For most adults, 300–400 mg per day is recommended for anxiety relief. This range covers common forms like magnesium glycinate and citrate.
- Study Findings: Research has shown that daily dosages between 75 mg and 360 mg can be effective for reducing anxiety symptoms, depending on the severity and individual response. It’s often suggested to start at the lower end and gradually increase as needed.
- Timing: Magnesium can be taken any time of day, though some people find it more effective when taken in the evening due to its calming effects. Consistency is key, so taking it at the same time every day is ideal.
Safety and Potential Interactions
Magnesium is generally safe when taken within recommended limits. However, exceeding 350 mg per day from supplements (not food sources) increases the risk of side effects.
It’s important to consult with a healthcare provider if you’re already on medications, as magnesium can interact with certain drugs, including antibiotics and blood pressure medications.
Side Effects of Excessive Amounts of Magnesium
Taking too much magnesium can lead to uncomfortable or even harmful side effects, especially when supplementing in high doses:
- Common Side Effects: Diarrhea, nausea, and cramping are typical when exceeding the recommended dosage. Magnesium citrate and oxide are more likely to cause these issues due to their laxative effects.
- Serious Risks: Very high doses (above 500 mg) can lead to magnesium toxicity, resulting in symptoms like low blood pressure, irregular heartbeat, and extreme lethargy. In rare cases, it can be life-threatening if left untreated.
The Studies on Magnesium
Not only are there multiple studies demonstrating the anxiolytic (“anti-anxiety”) properties, we found a few anecdotal accounts on the interwebs as well.
In a piece called “Magnesium and the Brain: The Original Chill Pill,” psychiatrist Emily Deans, M.D., discusses her and her colleagues’ experiences with patients who were instructed to take magnesium. Among the cases cited:
- 23-year-old female with a traumatic brain injury (TBI): Developed depression after the injury. After one week of magnesium, depression symptoms reduced, and memory improved.
- 35-year-old female with a postpartum depression history: Took 200 mg of magnesium before each meal during pregnancy. Reported no adverse effects and maintained a stable mood throughout.
- 40-year-old male with anxiety, depression, and substance abuse issues: Consumed 125 mg of magnesium taurinate four times daily. Experienced reduced cravings, healthier habits, and an improved mood.
- 59-year-old male with manic-depression and insomnia: Prescription drugs failed. Switched to 300 mg of magnesium glycinate with meals. Anxiety and insomnia significantly improved.
FAQs
Can Magnesium Be Taken with Anxiety Medications?
Yes, but consult your doctor first. Magnesium can interact with medications like antidepressants and antibiotics, potentially altering their effectiveness.
How Long Before Magnesium Helps with Anxiety?
Relief can start within a week. Most notice benefits within days to two weeks, depending on dosage and consistency.
Is Food or Supplements Better for Magnesium?
Both work. Food sources provide additional nutrients, but supplements offer a more consistent dosage, especially for targeting anxiety.
Should You Try Magnesium for Anxiety?
If stress has been getting the best of you, magnesium could be your new go-to! Studies suggest it helps calm your mind by balancing neurotransmitters, lowering cortisol, and relaxing those tense muscles. For a real chill boost, forms like magnesium glycinate or threonate are top picks.
Of course, chat with your doctor first—especially if you’re taking other medications. They can help you find the sweet spot for your dosage and steer you clear of any unwanted side effects.
With the right plan, magnesium might just be the natural ally you need for a calmer, brighter day.
