Magnesium for Anxiety: Does It Work?

What Is Magnesium?

Magnesium is a crucial mineral within the human body that aids in numerous biological functions including energy production, insulin release, and muscle contraction. The typical adult body contains about 25 g of magnesium, with just over half present in the bones and the rest in the soft tissues. The kidney is responsible for maintaining magnesium homeostasis.²

Magnesium is naturally present in many foods, and it’s also added to certain fortified foods. However, research shows that the average Western diet may lead to magnesium insufficiencies. For instance, 68% of Americans may be consuming less than the recommended levels of magnesium.¹
Magnesium deficiencies may result in fatigue, nausea, persistent weakness, and appetite fluctuations.

Foods high in magnesium include:²

• Leafy greens
• Dark chocolate
• Avocado
• Pumpkin seeds
• Chia seeds
• Almonds
• Cashews
• Black beans
• Peanuts/peanut butter

Does Magnesium Help With Anxiety?

There appears to be a relationship between magnesium deficiencies and both depression and anxiety symptoms.¹ There is also a correlation between magnesium status and anxiety. For example, when someone feels anxious about an upcoming test, they’re more likely to experience urinary magnesium excretion, which reduces magnesium levels. Magnesium also regulates the HPAA activity- which controls the body’s overall stress response system.

Some research suggests that magnesium may decrease anxiety symptoms in adults with mild-to-moderate anxiety conditions. Magnesium supplementation may also diminish anxiety in adults with more chronic severe anxiety.³ This may speak to how magnesium plays a vital role in the development of affective mood disorders which often coexist with anxiety.¹

How Much Magnesium Should I Take to Calm Anxiety?

The recommended dietary allowance (RDA) for adults ages 19-51+ is 400-420 mg daily for men and 310-320 mg for women, with pregnant women needing between 350-360 mg daily. The tolerable upper limit (UL) for magnesium is 350 mg solely from supplements. Extra magnesium from food is considered safe, as the kidneys will inherently secrete any excess amounts through the urine.⁴

Healthcare professionals may recommend magnesium supplementation if your body doesn’t effectively absorb the nutrient. These supplements come in various forms, including liquids and solid tablets. In high doses, it may have a laxative effect. In general, magnesium toxicity is rare, but the risk is heightened for people with underlying kidney disease and for those who chronically take high-dosage supplements.

How Long Does Magnesium Take to Relieve Anxiety Symptoms?

There is no definitive answer regarding how long it takes for magnesium to reduce anxiety symptoms. Anxiety symptoms inherently fluctuate in severity, intensity, and type. Some people may notice benefits within a week, whereas other people may not see the full benefits for several months.

Some factors affecting how long it takes for magnesium to help anxiety include:

• Type of magnesium: Each type of magnesium has unique properties that influence how well your body absorbs the mineral. For instance, magnesium glycinate has been most studied for its effect on anxiety.⁵
• Your baseline magnesium levels: People with more significant magnesium deficiencies may require longer supplementation time to regulate magnesium levels. It may take several weeks or months to note noticeable changes.
• Current diet: Foods impact how the body processes and absorbs minerals, including magnesium. For example, some research shows that getting enough vitamin D and calcium promote healthier magnesium absorption.⁶
• Timing of supplementation: Taking magnesium throughout the day instead of at once may improve absorption. Multiple doses may be best for managing anxiety.⁷

Does Magnesium Cure Anxiety?

No single supplement or standalone treatment cures anxiety. Most experts steer away from using the term cure when it comes to mental health treatment. Instead, it’s often better to focus on symptom management. Anxiety is a complex condition, and people often benefit from implementing various treatment approaches and lifestyle changes to best take care of themselves.

Best Types of Magnesium for Anxiety

Magnesium is typically bound to other substances to support the body’s absorption process. A recent meta-analysis examining 18 studies showed that magnesium had a positive effect in improving anxiety symptoms. However, magnesium didn’t have any effect on postpartum anxiety. While magnesium glycinate has garnered significant attention in recent years, this meta-analysis did not show a consistent moderating effect of any Mg form on anxiety symptoms.¹

Some types of magnesium for anxiety relief include:

Magnesium Glycinate

Magnesium glycinate may be recommended when people have an underlying health issue impacting how well their body absorbs magnesium. Magnesium glycinate refers to a combination of magnesium and glycine. It’s available in pill and powder form and is generally taken with food. Unlike some other forms of magnesium, it tends to be gentler on the digestive system.

Magnesium Oxide

Magnesium oxide is often recommended as a dietary supplement when people experience heartburn, acid indigestion, or gastrointestinal symptoms like constipation or diarrhea. It has mild laxative effects and may be prescribed before a surgery to empty the bowel. This specific form of magnesium has not been well-studied with anxiety treatment.

Magnesium Citrate

Magnesium citrate is a popular magnesium supplement that is also quickly and easily absorbed by the body. It also has a laxative effect, which means it may be beneficial for treating constipation. There is some research showing that magnesium citrate may positively improve anxiety symptoms,⁸ but studies on this specific form are scant.

Magnesium Chloride

Magnesium chloride contains both magnesium and chloride. This form of magnesium comes in both tablet and capsule forms. It is also absorbed well by the digestive tract, and it’s often recommended to treat low magnesium levels. Some people also apply magnesium chloride topically via a lotion, and there’s some research showing this treatment may treat fibromyalgia symptoms.⁹

Magnesium Lactate

Magnesium lactate refers to a combination of magnesium bound to lactic acid. This acid is naturally produced by the blood and muscle cells, but it can also be created as a food additive. This is the ingredient that fortifies certain cereals and other foods. It’s well-digested and may be beneficial for people who don’t absorb other forms of magnesium well. There’s little research on its specific effect on anxiety.

Magnesium Side Effects

It’s possible to experience side effects when taking magnesium. Diarrhea is the most common side effect, and that’s due to the mild laxative effect associated with magnesium supplementation. Extremely large doses of magnesium supplementation can lead to magnesium toxicity, but this is rare and typically has to do with underlying kidney problems.

Some symptoms of magnesium toxicity include:²

• Low blood pressure
• Muscle weakness
• Breathing problems
• Irregular heartbeat
• Lethargy
• Vomiting
• Facial flushing
• Cardiac arrest

If you are concerned about magnesium side effects or have any history of kidney issues, it’s important to speak to your healthcare provider about supplementation. Magnesium blood tests can check your body’s current level of magnesium. This can determine magnesium deficiencies. It may not be part of a standard blood test, so be sure to request it.

Treatment for Anxiety

Supplements should not be considered a standalone mental health treatment. Instead, some people consider integrating magnesium supplements into a broader anxiety treatment plan. Your anxiety treatment plan should be individualized to your specific needs, and it may include a combination of professional therapy, psychiatric medication, holistic approaches and natural remedies for anxiety (including supplementation), and lifestyle changes focused on stress management.

Lifestyle Changes

Numerous lifestyle changes can help someone cope with anxiety. The goal isn’t to try to eliminate all forms of stress. Instead, it’s about learning how to identify stressful triggers, manage them accordingly, and practice self-compassion when you make mistakes or find yourself regressing. Anxiety is a chronic condition, but lifestyle changes can make you feel more empowered about managing your well-being.

Common lifestyle changes to help cope with anxiety include:

• Exercise
• Limiting caffeine
• Focusing on foods that help anxiety
• Implementing mindfulness
• Practicing gratitude
• Setting healthier relationship boundaries
• Practicing good sleep hygiene
• Limiting or avoiding alcohol or mood-altering drugs
• Engaging in meaningful hobbies

Anxiety Therapy

There are many options for anxiety therapy including individual therapy, group therapy, and support groups. While all therapy is different, the main goal is to help you better understand yourself and your behavioral patterns. The length of treatment will vary based on your current symptoms and overall progress. In general, most people attend therapy every week or every other week.

Common anxiety therapy options include:

• Cognitive behavioral therapy (CBT): CBT for anxiety focuses on the connection between thoughts, feelings, and behaviors. This therapy will help you identify unhelpful anxiety-based thoughts and restructure them into more realistic, adaptive ones.
• Dialectical behavioral therapy (DBT): DBT for anxiety includes exercises in mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. These modules can help reduce anxiety symptoms.
• Exposure therapy: Exposure therapy for anxiety can be used to gently confront phobias with a safe, supportive therapist. Over time, this can create a habituation effect where you feel less reactive to feared situations.
• Eye movement desensitization and reprocessing (EMDR): EMDR for anxiety entails a specific protocol that helps people alter their reactions and thoughts about certain situations. This can be especially helpful if there is a history of underlying trauma.

Anxiety Medications

Medication may be prescribed as part of an overall anxiety treatment plan. Most healthcare professionals agree that anxiety medication is most effective when it’s used in conjunction with therapy. Medication can take anywhere from a few hours to several weeks to work. Each medication has its risks and benefits, and it’s important to be mindful of potential side effects.

Common medications prescribed for anxiety include:

• Antidepressants: Antidepressants like SSRIs, SNRIs, tricyclic antidepressants tend to be the first medication prescribed for anxiety treatment. They can help regulate levels of serotonin and dopamine.
• Beta blockers: Beta blockers inhibit the effect of epinephrine (adrenaline), which can help modulate how the body experiences stress.
• Benzodiazepines: Benzodiazepines work by slowing down the central nervous system. While they can be effective in providing short-term relief, they can be habit-forming and should be used cautiously and always as prescribed.

Where to Find Professional Help for Anxiety

If you’re struggling with anxiety- or feel like your symptoms continue worsening over time, finding a therapist can be one of the decisions you make. Look for a provider who indicates specializing in anxiety. You can also consider any other important needs like their age, culture, or other treatment specialities. You may find it helpful to browse through a trusted online therapist directory to narrow down your options.