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Nov 28, 2023 · Along with those reasons, this type of magnesium is often recommended for anxiety because it’s well-absorbed and may help reduce stress levels. Magnesium l-threonate This form of magnesium is ...
- Overview
- Can magnesium help fight anxiety?
- Which magnesium is best for anxiety?
- How to take magnesium for anxiety
- Are there side effects of magnesium?
- What are the other benefits of taking magnesium?
Magnesium is an important mineral for your body. Some research suggests that taking magnesium supplements may help reduce anxiety for some people, but more research is needed.
One of the most abundant minerals in the body, magnesium plays an important role in a number of bodily functions and has a number of health benefits.
A 2010 review of natural treatments for anxiety found that magnesium could be a treatment for anxiety.Lakhan SE, et al. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. DOI: 10.1186/1475-2891-9-42
More recently, a 2017 review that looked at 18 different studies found that magnesium did reduce anxiety.Boyle NB, et. al. (2017). The effects of magnesium supplementation on subjective anxiety and stress – A systematic review. DOI: 10.3390/nu9050429 These studies looked at mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalized anxiety. The studies were based on self-reports, so the results are subjective. The review stated that that further, controlled trials are needed to confirm this finding.
According to this review, one of the reasons why magnesium might help reduce anxiety is that it may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, which send messages throughout the brain and body. This is how magnesium plays a role in neurological health.Kirkland A, et al. (2018). The role of magnesium in neurological disorders. DOI: 10.3390/nu10060730
Research has found that magnesium may help with brain functions that reduce stress and anxiety.Sartori SB, et al. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. DOI: 10.1016/j.neuropharm.2011.07.027 It is believed to affect a part of the brain called the hypothalamus, which helps regulate the pituitary and adrenal glands. These glands are responsible for your response to stress.
Magnesium is often bound to other substances in order to make it easier for the body to absorb it. The different types of magnesium are categorized according to these bonding substances. The different kinds of magnesium include:
•Magnesium glycinate. Often used to reduce muscle pain. Shop for magnesium glycinate.
•Magnesium oxide. Commonly used to treat migraines and constipation. Shop for magnesium oxide.
•Magnesium citrate. Easily absorbed by the body and also used to treat constipation. Shop for magnesium citrate.
•Magnesium chloride. Easily absorbed by the body. Shop for magnesium chloride.
•Magnesium sulfate (Epsom salt). Generally, less easily absorbed by the body but may be absorbed through the skin. Shop for magnesium sulfate.
According to the Office of Dietary Supplements, studies consistently show that many people aren’t getting enough magnesium from their diets.Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Many people have low magnesium levels.
The Recommended Daily Allowance (RDA) for adults is between 310 and 420 mg.Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ The exact RDA will differ depending on your age and gender. More magnesium is also needed during pregnancy, as pregnancy can affect how your body absorbs certain vitamins and minerals.
While there are few side effects from taking magnesium supplements, it’s always important not to take more of any supplement than you actually need.
According to the Office of Dietary Supplements, high amounts of magnesium in food sources don’t pose a risk as the kidneys usually flush extra magnesium out of the system.Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ However, it is possible to overdose on magnesium supplements.
The National Academy of Medicine advises adults not to exceed 350 mg of supplemental magnesium per day.Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ While more magnesium can be eaten in the form of food, a higher dosage of supplements can cause side effects.
Other benefits
•constipation treatment •better sleep •reduced pain •migraine treatment •reduced risk for type 2 diabetes •lowered blood pressure •improved mood Was this helpful? Magnesium is an important mineral with many benefits. While more evidence is needed to fully understand and explain how it works, magnesium seems to be an effective treatment for anxiety. Speak to a healthcare professional before taking any supplements.
- Sian Ferguson
Nov 2, 2021 · Learn more about magnesium's benefits for anxiety. ... which can include helping reduce anxiety. ... Nutritional and herbal supplements for anxiety and anxiety-related disorders: ...
Feb 23, 2024 · Yes, there is some research that shows magnesium may help reduce anxiety, says Dr. Leopold. A trial of magnesium for anxiety may be appropriate based on current evidence, he says.
Aug 12, 2022 · It is safe for most people to take daily magnesium supplements for anxiety, as long as they do not exceed the upper tolerable intake level. Individuals should consult a doctor before they take ...
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Aug 25, 2024 · 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.
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Nov 28, 2023 · On the other hand, adequate magnesium levels can help reduce tension and mediate that symptom of anxiety. Best Forms of Magnesium for Anxiety Dietary supplements can fill in the gaps for those ...
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