Table of ContentsView AllTable of ContentsHow Does Magnesium Help Anxiety?SupplementsSide EffectsDosage and SourcesHow Long It Takes to Work
Table of ContentsView All
View All
Table of Contents
How Does Magnesium Help Anxiety?
Supplements
Side Effects
Dosage and Sources
How Long It Takes to Work
Magnesium dietary supplements are typically available in the form of liquids, tablets, capsules, or powder. There can be side effects and cautions for people with certain health conditions or medications, so be sure to discuss magnesium use foranxietywith your healthcare provider.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Magnesium is an essential mineral that interacts with some 300 different enzymes in the body to support muscle and nerve function, blood sugar control, immune system function, and mood regulation.Some findings include the following:
Magnesium Supplements
Here’s what to know about some of the available types of magnesium for anxiety symptoms.
Magnesium Glycinate
Magnesium glycinateis a highly bioavailable form of magnesium that the body quickly absorbs.This magnesium supplement combines magnesium andglycine—an amino acid that acts as a neurotransmitter (chemical messenger) and is known for its calming effects on the nervous system.
Supplementingwith magnesium glycinate may promote relaxation and improve sleep quality, two critical factors in managing anxiety.It’s also gentler on the digestive system than other forms of magnesium, making it a good option for those with sensitive stomachs.
Magnesium, Anxiety, and SleepAnxietycan make it difficult to fall and stay asleep throughout the night, and too little sleep can worsen anxiety symptoms. Some studies suggest highermagnesiumlevels are found in people who are getting the right amount of sleep.
Magnesium, Anxiety, and Sleep
Anxietycan make it difficult to fall and stay asleep throughout the night, and too little sleep can worsen anxiety symptoms. Some studies suggest highermagnesiumlevels are found in people who are getting the right amount of sleep.
Magnesium Taurate
Magnesium tauratecombines magnesium and taurine, an amino acid with anti-inflammatory, neuroprotective properties. Taurine promotes the production of gamma-aminobutyric acid (GABA)—a neurotransmitter that has calming effects on the brain and may help relieve anxiety and improve mood.
Studies exploring the effectiveness of magnesium taurate on anxiety using animal models suggest that magnesium taurate supplementation may calm the nervous system and significantly reduce fear and stress.This calming effect may offer benefits for people with anxiety. However, more research is necessary to study this effect in humans.
Magnesium L-Threonate
Magnesium L-threonatecrosses the blood-brain barrier, boosting magnesium levels in the brain, where it interacts with receptors involved in regulating mood, cognitive function, and stress response.Preliminary studies using animal models saw significant reductions in anxiety levels and improvements in cognitive function and emotional regulation after supplementing with magnesium L-threonate.
A 2022 study exploring the effects of magnesium L-threonate on older adults with stress and anxiety found that study participants taking between 1.5–2 grams of magnesium L-threonate daily reported significant reductions in their anxiety symptoms after 12 weeks of supplementation.
Magnesium Chloride
The body easily absorbsmagnesium chloride, and some research suggests it may promote relaxation, improve sleep, and relieve symptoms of depression and anxiety.A 2017 study investigating the effects of magnesium supplementation in people with depression found that 248 milligrams of magnesium chloride led to significant improvements in anxiety and depression symptoms.
In another study, people withfibromyalgiatook 100 milligrams of magnesium chloride daily for one month. At the end of the month, study participants reported significant reductions in pain and lower stress levels.
Though magnesium is generally considered safe, some people may experience mild side effects, especially when taking more than the recommended amounts. Possible side effects of magnesium supplements include:
Taking more than 5,000 milligrams of magnesium a day can causemagnesium toxicity, which can lead to more severe side effects and require prompt medical attention to prevent complications, such as kidney failure or cardiac arrest. Symptoms of magnesium toxicity include:
Talk to a healthcare provider if you are considering taking magnesium to help manage anxiety. They can guide you on the most effective type and the appropriate dosage to meet your needs.
The recommended dietary allowance (RDA) for magnesium from all sources—including food and supplements—is as follows:
Supplement doses higher than 350 mg per day are not recommended.However, talk to your healthcare provider about dosage because absorption rates can vary depending on the type of magnesium and your health history, including diet.
Magnesium is found naturally in many foods (e.g., leafy greens, nuts, whole grains), but nearly half of adults in the United States do not consume enough magnesium through food alone.Still, consuming a balanced diet is the best way to ensure you get adequate amounts of magnesium. There are many delicious and nutritiousfoods high in magnesium, including:
How Long Does Magnesium Take to Work?
The time it takes for magnesium to work for anxiety depends on several factors, including:
How long magnesium takes to work for anxiety varies from person to person. If you don’t experience improvements after several weeks, talk to a healthcare provider about adjusting your dosage or exploring other anxiety treatment options.
Anxiety Coping StrategiesMagnesium can be an excellent tool for managing anxiety when combined with othercoping strategies, such as:Regular exercise: Physical activity releases endorphins, feel-good hormones that help relieve stress and anxiety.Breathing exercises: Focusedbreathing techniquescan calm your mind and body.Good sleep hygiene: Aregular sleep scheduleand a relaxing bedtime routine can promote good quality sleep.Social support:Connecting with family members and friends can provide comfort, support, and understanding when you are anxious or stressed.Time in nature: Spending time outdoors daily is associated with lower rates of anxiety and improved mood.You also can try specific mindfulness techniques, or interventions such as the 3-3-3 rule to center yourself in the moment (observe three things you see, three that you hear, and three feelings in your body) to help to avoid ananxiety attack.
Anxiety Coping Strategies
Magnesium can be an excellent tool for managing anxiety when combined with othercoping strategies, such as:Regular exercise: Physical activity releases endorphins, feel-good hormones that help relieve stress and anxiety.Breathing exercises: Focusedbreathing techniquescan calm your mind and body.Good sleep hygiene: Aregular sleep scheduleand a relaxing bedtime routine can promote good quality sleep.Social support:Connecting with family members and friends can provide comfort, support, and understanding when you are anxious or stressed.Time in nature: Spending time outdoors daily is associated with lower rates of anxiety and improved mood.You also can try specific mindfulness techniques, or interventions such as the 3-3-3 rule to center yourself in the moment (observe three things you see, three that you hear, and three feelings in your body) to help to avoid ananxiety attack.
Magnesium can be an excellent tool for managing anxiety when combined with othercoping strategies, such as:
You also can try specific mindfulness techniques, or interventions such as the 3-3-3 rule to center yourself in the moment (observe three things you see, three that you hear, and three feelings in your body) to help to avoid ananxiety attack.
Summary
28 Sources
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