Magnesium for Anxiety: Does it Work?

Does Magnesium Help with Anxiety?

Magnesium is beneficial for anxiety as it helps manage the stress response system and cortisol levels. Research shows that low magnesium levels can increase stress, while higher magnesium intake can reduce anxiety. A group of studies found that magnesium was among several herbal supplements that effectively treat mild anxiety and related conditions.

When it comes to managing mental health conditions like anxiety, more and more people are turning to natural remedies for anxiety to help alleviate some of their symptoms.

The link between magnesium deficiency and anxiety

There’s likely a link between a low magnesium level and increased anxiety levels. According to one recent study, a low magnesium level or intake does seem to be associated with higher rates of both depression and anxiety disorders. This could be due to low magnesium levels having a negative impact on certain neurotransmitter production — the chemicals responsible for transmitting messages between nerve cells that play a vital role in regulating mood. 

How magnesium impacts neurotransmitters and stress hormones

Magnesium and anxiety may be related through the mineral’s ability to regulate neurotransmitter activity involved in stress responses (like serotonin and glutamate). Serotonin and glutamate help maintain emotional balance, so altering their activity in the brain through magnesium might help improve emotional balance.

Beyond helping the neurotransmitters related to mood regulation, magnesium can also impact stress hormones — like cortisol — by inhibiting their release during times of extreme tension, toxic stress, or heightened worry. Some research shows that supplementing oral magnesium can effectively reduce stress hormone cortisol levels, thus relieving anxiety.

How to Take Magnesium for Anxiety Relief

For effective anxiety relief with magnesium, it’s crucial to know the best magnesium supplement, the right dosage, and how to include magnesium-rich foods in your diet.

Choose the best type of magnesium for anxiety

There are multiple magnesium compounds, each with different absorption rates and levels of effectiveness for treating anxiety. Understanding which form works best for anxiety can help you choose the most effective supplement. Some of the popular forms of magnesium supplementation include:

• Magnesium oxide: Common over-the-counter (OTC) form of magnesium with a low absorption rate.
• Magnesium citrate: Highly absorbable form used to help with constipation.
• Magnesium glycinate: Known for having a calming effect on the brain, magnesium glycinate is often recommended to help with anxiety symptoms.
• Magnesium L-Threonate: Used for brain health by increasing magnesium concentrations in brain cells.
• Magnesium taurate: A combination of magnesium that’s bonded to amino acid taurine, it might help support heart health and mental well-being.

Among these, magnesium glycinate is particularly noted for its calming effects and is often recommended for anxiety relief. Magnesium L-Threonate is also beneficial due to its ability to enhance brain function, which can indirectly help reduce anxiety.

Take the recommended magnesium dosage for adults

The suggested magnesium dosage for adults will vary depending on age, sex, and weight. The National Institutes of Health indicates that the recommended daily allowance (RDA) for magnesium in adults is between 360 mg and 420 mg.

You should always consult a healthcare provider or your therapist before taking any OTC dietary supplement like magnesium.

Incorporate magnesium-rich foods into your diet

In addition to taking magnesium supplements, you can increase your magnesium intake by consuming foods rich in this essential mineral. Excellent food sources of magnesium include:

• Leafy green vegetables — like spinach and kale
• Nuts and seeds — like almonds, cashews, and pumpkin seeds
• Whole grains — like brown rice and quinoa
• Fish — like salmon or mackerel

Eating a balanced diet with these and other nutrient-dense foods can boost overall health and support mental well-being.

How Quickly Does Magnesium Work for Anxiety?

When taking magnesium for anxiety symptoms, the results can vary. How long it takes magnesium to work depends on factors like metabolism, weight, and the severity of your deficiency. It’s possible to see a decrease in anxiety symptoms very quickly, but for some people, it might take longer or not work at all for you. For many people who take magnesium, anxiety starts to subside within about a week. It’s important to take magnesium consistently and monitor your progress over time.

Potential Side Effects and Precautions

Although magnesium can be beneficial for anxiety relief, just like any medication or supplement, it’s essential to know its potential side effects. 

Excessive magnesium intake can lead to magnesium toxicity and cause adverse reactions. There’s also the potential for interaction with other medications. You should consult your doctor before taking magnesium for anxiety or other reasons.

Side effects 

Side effects of magnesium toxicity could include:

• Diarrhea
• Nausea
• Vomiting
• Lethargic
• Muscle weakness
• Irritability

In rare cases, magnesium can result in an irregular heartbeat or low blood pressure. Do not take more than the recommended daily allowance to avoid serious side effects.

Interactions with medications and health conditions

Magnesium can interact negatively with certain medications. It could also worsen some health conditions. Ask your doctor about using magnesium if you are on any of the following:

• Certain osteoporosis medications: Magnesium can decrease absorption rate if taken simultaneously.
• Certain antibiotics: Certain antibiotics can be impacted by magnesium intake.
• Diuretics: Some diuretics can increase magnesium levels, while others can lead to a decrease. You should closely monitor your magnesium intake if you are on diuretic medication.

Consulting with a healthcare professional

Before you start any supplement regimen, it’s important to seek the advice of a healthcare professional. Your doctor can assess your needs and recommend the best form of magnesium for anxiety relief. They can also warn you about potential interactions, reactions, and side effects to be aware of.

Help Treat Anxiety Symptoms with Talkspace

Anxiety can be a debilitating condition that affects many aspects of your life. Left untreated, it can interfere with and negatively impact your relationships, profession, and even your ability to function normally. The good news is anxiety is treatable. Managing symptoms is possible with the help of therapy for anxiety, medication, supplements, and self care activities like diet, yoga, exercise, and meditation.

While magnesium may offer some relief from anxiety, there may come a point where you need to explore additional treatment options for long-term anxiety management. Talkspace can be instrumental in helping you learn how to deal with anxiety. Our experienced and qualified therapists can help you develop a treatment plan to manage anxiety symptoms and take control of your life. Reach out to Talkspace today to learn more.