How Magnesium for Anxiety Works: Benefits, Dosage, and Risks

If you're constantly stressed, nervous, or anxious, an anxiety disorder may be to blame. Finding safe, effective, and natural treatments for anxiety is critical, as this mental health concern affects more than 19% of the adult population, and medications can cause bothersome side effects.

This article explores the use of magnesium for anxiety relief and its potential benefits as a natural dietary supplement.

[signup]

What is Magnesium?

Magnesium is an essential mineral needed in recommended amounts to maximize body functioning. However, over half of the United States population fails to meet daily magnesium requirements.

Magnesium plays key physiological roles, such as being a cofactor in more than 300 enzyme functions regulating biochemical reactions. 

It's responsible for muscle and nerve function, heart rhythms, protein synthesis, blood sugar control, blood pressure regulation, and more. Magnesium is vital for energy production and contributes to bone structure and DNA synthesis.

Furthermore, studies have linked higher magnesium intake to fewer mental health concerns like depression, anxiety, attention-deficit/hyperactivity disorder (ADHD), and autism spectrum disorder.

How Does Magnesium Impact Anxiety?

Magnesium might impact anxiety in numerous ways. It interacts with gamma-aminobutyric acid (GABA) receptors, impacts serotonin production, helps regulate cortisol (stress hormone) levels, and balances neurotransmitters.  

Studies have demonstrated that magnesium supplementation can significantly improve anxiety, depression, and stress in individuals with low magnesium levels over four weeks, particularly when combining magnesium with vitamin B6. 

Additional research shows that magnesium supplementation helps manage anxiety and depression in patients after heart surgery while improving sleep quality. 

A review found that magnesium supplementation is likely helpful in addressing mild insomnia and anxiety, especially in individuals with low magnesium levels. 

While some studies found beneficial effects of magnesium for anxiety, more research is needed to confirm its long-term efficacy. 

Types of Magnesium for Anxiety Relief

Popular forms of magnesium used for anxiety relief include:

• Magnesium Glycinate: Known for good absorption rates, sleep improvements, and calming effects.
• Magnesium Citrate: A commonly used form of magnesium with good absorption rates that enhances sleep and relaxation.
• Magnesium L-Threonate: Known for good absorption rates, ability to increase magnesium in the brain, and crossing the blood-brain barrier.‍
• Magnesium Sulfate (Epsom Salt): Aids in muscle soreness, relaxation, and stress relief when used in baths.‍
• Magnesium from Foods: Nuts, seeds, nut butters, legumes, whole grains, dairy foods, soy milk, potatoes, leafy greens, some fruits (bananas, avocados, raisins, etc.), and dark chocolate are natural sources of magnesium that can reduce the risk of magnesium deficiency.

Research is ongoing to establish the most appropriate forms and dosages of magnesium supplements to use for reducing anxiety disorder symptoms.

Recommended Dosages of Magnesium for Anxiety

Recommended dietary allowances (RDAs) for adults are as follows:

• Birth to 6 months: 30 milligrams
• 7-12 months: 75 milligrams
• 1-3 years: 80 milligrams
• 4-8 years: 130 milligrams
• 9-13 years: 240 milligrams
• 14-18 years old: 410 milligrams for males and 360 milligrams for females
• 19-30 years old: 400 milligrams for men and 310 milligrams for women
• Over 30 years old: 420 milligrams for men and 320 milligrams for women
• Pregnancy: 350-400 milligrams (based on age)
• Breastfeeding: 310-360 milligrams (based on age)

In research studies, specific dosages of magnesium supplements used to relieve stress and anxiety are typically 250–400 milligrams per day. Some research examining the effects of magnesium and sleep used 500 milligrams daily.

However, the tolerable upper intake levels for magnesium supplementation are:

• 350 milligrams for individuals ages 9 and older
• 110 milligrams for kids ages 4-8
• 65 milligrams for kids ages 1-3
• Not established for babies

Avoid exceeding these amounts unless directed to by a healthcare provider.

Screening for magnesium deficiency and consulting with a medical professional for personalized advice regarding magnesium supplementation is essential. 

Potential Benefits of Magnesium for Anxiety and Mental Health

The potential benefits of magnesium supplementation for reduced anxiety and improved overall mental health include:

• Fewer symptoms of generalized anxiety disorder (GAD) by easing anxiousness and enhancing mood stabilization
• Better, more restful sleep and improved insomnia
• Enhanced stress management through improving cortisol levels, relaxation, and supporting stress resilience 

Studies also suggest that magnesium appears to help manage depression.

Risks and Side Effects of Taking Magnesium for Anxiety

While the human body needs magnesium to function at its best and enhance physical and mental health, too much of a good thing can be problematic. 

Potential side effects of taking excessive amounts of magnesium include:

• Vomiting
• Muscle weakness
• Nausea
• Fatigue
• Low blood pressure
• Diarrhea
• Abdominal cramping
• Facial flushing
• Urine retention
• Depression

Extremely high doses of magnesium and its toxicity can lead to irregular heartbeats, confusion, respiratory paralysis, difficulty breathing, and even cardiac arrest, coma, or death. 

The risk of toxicity is higher among individuals with kidney failure, impaired kidney function, and those taking high doses of magnesium supplements. However, ingesting magnesium from foods alone doesn't pose health risks.

It's beneficial to identify overdose symptoms, take recommended dosages of magnesium supplements (without exceeding tolerable upper intake levels), and be supervised by a healthcare provider who monitors your intake and physical and mental health.

Individuals who might have to avoid taking magnesium supplements include those with kidney or heart function impairment or who take certain medications. 

Pregnant and nursing women, children, and teenagers should only use dietary supplements under the supervision of a doctor.

Consider taking B complex vitamins or multivitamins containing B vitamins with magnesium, as vitamin B6 affects magnesium absorption rates. 

How to Incorporate Magnesium for Anxiety in Your Routine

It's helpful to choose high-quality magnesium supplements to improve anxiety, stress, depression, and other mental health concerns. Choose reputable magnesium brands that have been third-party tested for exceptional quality and purity. 

Incorporate magnesium-rich foods like nuts, seeds, milk or soy milk, legumes, and leafy greens into your weekly meal plans. 

Aim to fill half of your plate of food with non-starchy vegetables, one-fourth with protein foods, and the other one-fourth of each plate with fiber-rich carbohydrates (e.g., whole grains, fruits, corn, beans, peas, sweet potatoes). Choose magnesium-rich dark chocolate for dessert. 

Additional natural ways to manage stress and anxiety include:

• Exercising regularly
• Spending time outdoors
• Massage
• Mindfulness and meditation
• Yoga and tai chi
• Getting adequate sleep

Cognitive behavioral therapy (CBT) is also an effective way to help overcome anxiety and other mental health concerns.

Comparing Magnesium to Other Natural Remedies for Anxiety

In addition to magnesium, other natural remedies that may help ease anxiety symptoms include:

• Ashwagandha: Ashwagandha appears to have beneficial effects on stress and anxiety and may also improve sleep quality. Side effects, often mild, could include loose stools, upset stomach, drowsiness, and nausea. 
• Valerian root: Valerian is another natural supplement effectively used in research to improve symptoms of anxiety, depression, and sleep quality. Potential side effects include dizziness, headache, and sleepiness. 
• L-theanine: L-theanine supplements support dopamine, serotonin, and GABA, promoting anxiety relief and enhancing relaxation. However, taking high doses of this supplement could cause the following side effects: irritability, nausea, dizziness, headaches, and diarrhea. 
• Kava: While kava shows promise for improving short-term (situational) anxiety, such supplements might increase the risk of liver damage. Furthermore, avoid kava if you're pregnant or breastfeeding. 
• Lemon balm: Evidence suggests that lemon balm may be effective for managing depression and anxiety symptoms, though more research is needed to determine its clinical efficacy. Potential side effects include abdominal pain and nausea. 
• Passionflower: Numerous studies show the beneficial effects of passionflower on anxiety without adverse effects, particularly in people with moderate to severe symptoms. However, some research studies report the following side effects: sleepiness, confusion, and dizziness. 
• Chamomile: In a review study, 9 out of 10 articles demonstrated chamomile improved anxiety (with fewer side effects than drugs). However, high doses of chamomile could increase the risk of bleeding when used with blood-thinning medicines. 
• Suan zao ren tang (SZRT): Studies show the benefits of SZRT for sleep support and anxiety relief in people with insomnia. Potential side effects may include dizziness, dry mouth, diarrhea, constipation, fatigue, rash, and sweating.
• Lavender: Some studies show that lavender improves anxiety, but higher-quality studies are needed. Furthermore, oral doses of lavender may cause headaches, constipation, or changes in appetite.
• Melatonin: Melatonin is a commonly used sleep aid. Some research suggests that melatonin could help with preoperative anxiety and improve anxiety in postmenopausal women, though higher-quality studies are needed. Potential side effects include nausea, headaches, daytime drowsiness, and dizziness.
• Hops: Hops extract has been used in herbal medicine to reduce tension, anxiety, and difficulty sleeping. It's commonly combined with other natural ingredients, such as passionflower, valerian, and chamomile. 

While its effectiveness hasn't been proven, studies examining self-reported symptoms found that four weeks of hops supplementation led to less anxiety, depression, and stress. Side effects might include dizziness, drowsiness, and hypersensitivity reactions. 

• Rhodiola: Rhodiola has also been linked to significant improvements in generalized anxiety symptoms and stress, but adverse events (which were generally mild or moderate) included dry mouth and dizziness. 
• Omega-3 fatty acids: Researchers suggest taking 2 grams of omega-3 fatty acid supplements daily may improve anxiety symptoms. Side effects are often mild and may include headaches, nausea, diarrhea, heartburn, or bad breath. 

Research indicates a potential synergistic effect of combining magnesium with other natural remedies. For example, one study found that a combination of magnesium, B9, B6, B12, rhodiola, and L-theanine helped effectively manage stress.

Frequently Asked Questions (FAQs) about Magnesium for Anxiety

Commonly asked questions regarding magnesium supplementation for anxiety include:

Can magnesium alone help with anxiety?

While research studies show mixed results, magnesium supplements appear to help ease anxiety, particularly in individuals with low magnesium levels. However, additional studies are needed to confirm long-term efficacy.

How long does magnesium take to work for anxiety?

While individualized results may vary from person to person, research demonstrates significant benefits of magnesium supplementation on stress, anxiety, and depression within the first four weeks of use. If you haven't noticed any changes after about a month, it might be time to try a different method of anxiety relief. 

Are there side effects if I take too much magnesium?

Side effects can develop when taking very high magnesium doses, though they don't occur when ingesting magnesium in foods. Examples of side effects to watch for include vomiting, nausea, diarrhea, muscle weakness, fatigue, low blood pressure, abdominal cramping, facial flushing, urine retention, and depression. 

[signup]

Key Takeaways

• Magnesium supplementation has eased anxiety and depression symptoms in numerous studies. However, some researchers have found mixed results. 
• Magnesium supplements should only be taken under the supervision of a healthcare provider. Consuming magnesium-rich foods can also help meet the body's daily magnesium demands. Avoid taking high doses of magnesium supplements unless directed to by a doctor.
• Individuals should speak with a healthcare professional for personalized recommendations regarding magnesium supplementation for anxiety disorders or other mental health concerns. Adopting lifestyle habits that maximize mental health and overall well-being is also highly beneficial.