Does Magnesium Help with Anxiety? Exploring the Benefits

By Jonathan Hunsaker

Reading Time: 13 minutes

Does magnesium help with anxiety? This essential mineral plays a crucial role in numerous physiological processes, and recent research has highlighted its potential benefits for mental health. 

The benefits of magnesium for anxiety are numerous and undeniable, making it an invaluable supplement to include in your daily routine. Gaining insight into the part that magnesium plays in nervousness can help you evaluate if it is a suitable supplement for your needs and how much should be taken.

Unlocking the Benefits of Magnesium for Anxiety

Anxiety is a common issue that affects millions of people worldwide. Many individuals are exploring natural remedies like magnesium to help reduce their anxiety symptoms. 

The Magic Mineral: How Magnesium Works Wonders on Anxiety

Magnesium, an essential mineral responsible for over 300 biochemical reactions in our body, plays a crucial role in maintaining nerve function, muscle relaxation, and even bone formation. But did you know that it’s also considered a natural chill pill? That’s right. Research has shown that adequate levels of magnesium can significantly impact our mood and stress response.

  • Regulates neurotransmitters: Magnesium helps regulate neurotransmitters such as serotonin, dopamine, and GABA (gamma-aminobutyric acid), which play vital roles in stabilizing mood and reducing anxiety.
  • NMDA receptor antagonist: This mighty mineral acts as an NMDA receptor antagonist – fancy words meaning it helps prevent excessive activation of these receptors by excitatory molecules like glutamate. Overactivation can lead to increased anxiety levels; thus, keeping them under control with magnesium is beneficial.
  • Cortisol regulation: As if those benefits weren’t enough already, magnesium also aids in regulating cortisol production – the infamous “stress hormone.” By doing so, it promotes relaxation and reduces feelings of stress or tension.

A Dose of Science: Studies Supporting Magnesium’s Anxiety-Reducing Effects

Evidence from several studies performed over the years suggests that magnesium may be an effective adjunct treatment for reducing anxiety levels. For instance, a 2006 study found that participants with generalized anxiety disorder experienced significant improvements in their symptoms after taking magnesium supplements. Another 2017 review concluded that there is strong support for using magnesium as an adjunct treatment to reduce anxiety levels.

Conversely, those with higher magnesium levels may be less prone to experiencing anxiety. A 2011 study discovered a correlation between lower dietary intake of magnesium and higher reported instances of depression and anxiety symptoms.

All this scientific jargon might seem overwhelming at first glance, but the bottom line is clear – maintaining healthy levels of magnesium can be incredibly beneficial in managing your mental health.

Understanding the Role of Magnesium in Anxiety

Before exploring magnesium’s potential to reduce anxiety, it is important to understand its importance in our body’s biochemistry. Magnesium is a crucial mineral that plays a part in over 300 biochemical reactions within our bodies. It helps regulate nerve function, muscle contractions and even supports heart health. But what about its connection to anxiety?

The Connection Between Magnesium and Anxiety

“Nature’s Valium” is the nickname given to magnesium due to its calming effects on the nervous system. Research shows that magnesium deficiency may lead to an increase in anxiety-related behaviors. This is because magnesium plays a vital role in regulating neurotransmitters – chemical messengers responsible for transmitting signals between nerve cells.

GABA, an inhibitory neurotransmitter, is produced with the aid of magnesium. GABA helps slow down brain activity when needed, allowing us to relax and reduce feelings of stress or anxiety.

The Stress-Magnesium Cycle

A fascinating aspect of this relationship is the vicious cycle created by stress and low levels of magnesium. When we experience stress or anxiety, our body depletes more significant amounts of magnesium than usual – leading to lower levels overall (source). As mentioned earlier, low levels of magnesium contribute further towards increased feelings of anxiety; thus creating a self-perpetuating cycle.

  • Stressor occurs: This could be anything from work-related stress to personal life issues.
  • Magnesium levels decrease: Our body uses up more magnesium during times of stress, leading to lower overall levels.
  • Anxiety increases: With less magnesium available for neurotransmitter regulation, feelings of anxiety may worsen.
  • Cycle repeats: As anxiety increases, so does the likelihood of experiencing further stressors – and the cycle continues.

Understanding the Role of Magnesium in Anxiety

Magnesium plays a significant role in our body, and one such role includes aiding in regulating neurotransmitters and nerve function. It’s no wonder that magnesium deficiency induces anxiety and other mental health issues. Let’s dive into the science behind how this important mineral can help reduce anxiety symptoms.

The Connection Between Low Magnesium Levels and Anxiety Disorders

Studies have revealed a strong link between low magnesium levels and various anxiety disorders, including GAD and subjective anxiety. In fact, research has found that individuals with GAD tend to have significantly lower serum magnesium levels compared to those without the condition.

This suggests that ensuring adequate intake of this essential mineral may play a key role in preventing or managing mild to severe cases of anxiety. Some studies also indicate that magnesium supplementation could be just as effective as therapeutic drug treatment for certain types of stress-induced psychiatric dysfunctions.

How Magnesium Works Its Magic on Your Nervous System

  • NMDA Receptor Modulation: Magnesium helps regulate your nervous system is by acting as an antagonist at N-methyl-D-aspartate (NMDA) receptors – which are involved in learning, memory formation, and synaptic plasticity – thereby reducing excitotoxicity caused by excessive glutamate release during periods of stress or inflammation.
  • GABA Activation: Another mechanism through which taking magnesium supplements might alleviate symptoms of anxiety is by increasing the activity of gamma-aminobutyric acid (GABA) – an inhibitory neurotransmitter that helps calm down overexcited neurons and promote relaxation.
  • HPA Axis Regulation: Magnesium also plays a role in modulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls your body’s response to stress. By normalizing HPA axis function, magnesium supplementation may help reduce cortisol levels and alleviate symptoms of anxiety or depression.

How to Use Magnesium for Anxiety

There are numerous ways to incorporate magnesium into your diet in order to enjoy the stress-reducing benefits. These include:

Oral Supplements

Taking magnesium supplements is one of the easiest and most common ways individuals increase their magnesium intake. From pills to powders, oral supplements are an efficient way to incorporate more magnesium into one’s diet. 

  • Magnesium Glycinate: This form of magnesium is highly absorbable and gentle on the stomach, making it a popular choice for those with sensitive digestive systems.
  • Magnesium Citrate: Another well-absorbed option known for its mild laxative effect; ideal if you need assistance regulating bowel movements alongside anxiety relief.
  • Magnesium L-Threonate: A newer form specifically designed to cross the blood-brain barrier effectively; may offer more targeted support for mental health concerns like anxiety.

Topical Applications

If swallowing pills isn’t your cup of tea (or glass of water), fear not. You can also apply magnesium topically through creams, oils, or sprays directly onto your skin. One popular option is using a product called “magnesium oil,” which despite its name, is actually a concentrated solution of magnesium chloride in water. Topical applications can be particularly helpful for individuals who experience digestive discomfort from oral supplements.

Epsom Salt Baths

For those seeking relaxation and anxiety relief, look no further than an Epsom salt bath. Epsom salts are made up of magnesium sulfate, which dissolves easily in warm water and allows your body to absorb the mineral through your skin while you soak away stress. Add 1-2 cups of Epsom salts to a warm bath and soak for at least 20 minutes to reap the full benefits.

Dietary Changes

Last but not least, incorporating magnesium-rich foods into your diet is another excellent way to boost your intake naturally. We’ll dive deeper into this topic in section four.

How to Use Magnesium for Anxiety

From dietary changes to supplementation, let’s explore some effective strategies for boosting your magnesium levels and improving mental health.

Incorporate Magnesium-Rich Foods in Your Diet

Including foods high in magnesium in your diet is a simple way to up your intake of this vital mineral. Some excellent sources include:

  • Dark leafy greens, such as spinach and kale
  • Nuts and seeds, like almonds, cashews, and pumpkin seeds
  • Whole grains, including brown rice and quinoa
  • Fish varieties like salmon or mackerel
  • Bananas, avocados, and other fruits with a high magnesium content

Choose a High-Quality Magnesium Supplement

Taking magnesium supplements can be an effective way to ensure you’re getting enough of this essential mineral if it’s difficult for you to consume adequate amounts through diet alone. There are various forms of supplemental magnesium available on the market; however, some types may be more easily absorbed by the body than others. Here are four popular options:

  1. Magnesium citrate: This form is known for its high bioavailability (how well it’s absorbed) making it a popular choice for supplementation.
  2. Magnesium glycinate: Often recommended for those with sensitive digestive systems, magnesium glycinate is gentle on the stomach and has good bioavailability.
  3. Magnesium taurate: This form combines magnesium with the amino acid taurine, which may provide additional benefits in supporting heart health and reducing anxiety.
  4. Magnesium chloride: Found in some topical applications like creams or oils, this form of magnesium can be absorbed through the skin to help alleviate muscle cramps and tension.

Monitor Your Magnesium Intake

It is important to ensure that one’s magnesium intake does not exceed the RDA, as this could lead to toxicity. The RDA varies depending on age and gender:

  • Adult men: 400-420 mg/day
  • Adult women: 310-320 mg/day

If you’re unsure about your current intake levels or how much supplemental magnesium you should take, consult a healthcare professional before starting any new supplement regimen.

Practice Mindfulness Techniques Alongside Magnesium Supplementation

In addition to incorporating more magnesium into your life, consider pairing these efforts with mindfulness practices such as meditation or deep breathing exercises that have been shown to reduce anxiety symptoms further. By combining both dietary changes and stress-reduction techniques, you’ll be well-equipped to tackle anxiety head-on.

The Best Sources of Magnesium for Anxiety

If you’re ready to harness the power of magnesium to help with anxiety, it’s important to know which sources are best for getting enough of this essential mineral. From food choices to supplements, we’ve got you covered with some top-notch options.

Foods Rich in Magnesium

Mother Nature has provided us with a plethora of magnesium-rich foods that can easily be incorporated into your daily diet. Here are some excellent choices:

  • Leafy Greens: Spinach, kale, and Swiss chard pack a powerful magnesium punch.
  • Nuts and Seeds: Almonds, cashews, and pumpkin seeds – oh my. These tasty treats are not only delicious but also loaded with magnesium.
  • Fish: Salmon and mackerel aren’t just great sources of omega-3 fatty acids; they’re also rich in magnesium.
  • Bananas: This potassium superstar is no slouch when it comes to magnesium content either.
  • Dairy Products: Yogurt and kefir provide a healthy dose of both calcium and magnesium for optimal bone health.

Magnesium Supplements

Due to our hectic lifestyles, it can be hard to acquire the necessary nutrients solely from food sources, so taking a high-quality supplement may prove beneficial in achieving adequate intake levels. In these cases, taking a high-quality supplement can be an effective way to ensure adequate intake levels. Various forms of magnesium supplements exist; however, not all are equal in quality. Some popular options include:

  • Magnesium Glycinate: Known for its high bioavailability and gentle effect on the stomach, this form is a top choice for those looking to reduce anxiety.
  • Magnesium Citrate: This common supplement type is easily absorbed by the body but may cause digestive issues in some individuals.
  • Magnesium L-Threonate: Specifically designed to cross the blood-brain barrier, this form of magnesium has been shown to be particularly effective at improving cognitive function and reducing anxiety symptoms.

Topical Magnesium Products

If swallowing pills isn’t your cup of tea or if you’re experiencing gastrointestinal discomfort from oral supplements, consider trying topical magnesium products like creams or sprays. These are applied directly onto the skin where they are absorbed into the bloodstream bypassing digestion altogether. 

A popular option among athletes for muscle recovery purposes, topical magnesium can also provide relief from anxiety symptoms without causing tummy troubles.

Try out incorporating these sources of magnesium into your daily routine – it may be just what you need to effectively manage anxiety levels.

The Pros and Cons of Taking Magnesium for Anxiety

Before deciding whether magnesium supplementation is suitable for anxiety relief, it’s important to consider the advantages and disadvantages of taking this supplement. After considering the potential pros and cons of magnesium supplements for anxiety relief, let us now evaluate both sides of the equation to make an informed decision.

The Benefits of Magnesium Supplements

  • Natural Relief: One significant advantage of using magnesium as a supplement is that it’s a natural mineral found in various foods, making it a safer alternative to prescription medications or over-the-counter drugs.
  • Mood Booster: Studies have shown that individuals with low levels of magnesium are more likely to experience symptoms related to depression and anxiety. Consuming more magnesium may lead to a better state of mind and emotional well-being.
  • Sleep Aid: As mentioned earlier, magnesium helps alleviate anxiety is by promoting better sleep quality. A good night’s rest plays a crucial role in managing stress levels throughout the day.
  • No Prescription Needed: Unlike some anti-anxiety medications that require prescriptions from healthcare professionals, you can easily purchase high-quality Organixx Clean & Organic Supplements without any hassle.

Potential Risks and Side Effects

  • Dosage Concerns: It’s important not to exceed recommended daily doses when taking supplements like magnesium. Too much magnesium can lead to diarrhea, nausea, and even more severe symptoms like an irregular heartbeat.
  • Interactions with Medications: Magnesium supplements may interact negatively with certain medications, such as antibiotics or diuretics. Before beginning any supplement regimen, it is important to consult with a healthcare provider.
  • Possible Allergic Reactions: While rare, some individuals may experience an allergic reaction to magnesium supplements. Symptoms can include itching, rash, or difficulty breathing. If you suspect an allergy to magnesium supplements, discontinue use immediately and seek medical attention.

Incorporating magnesium into your daily routine for anxiety relief has its benefits and potential risks. It’s crucial to weigh these factors carefully when deciding if this natural remedy is right for you. Prior to making any major alterations in your diet or supplement regimen, it is prudent to seek advice from a medical practitioner.

The Pros and Cons of Taking Magnesium for Anxiety

As with any supplement or treatment, it’s essential to weigh the potential benefits and risks associated with taking magnesium supplements for anxiety relief. By examining both the pros and cons, you can make an educated decision about whether magnesium supplementation is suitable for your anxiety relief.

Potential Benefits of Magnesium Supplementation

  • Mental health improvement: Studies have shown that magnesium deficiency induces anxiety and taking magnesium supplements may help reduce symptoms in individuals suffering from mild to generalized anxiety disorders.
  • Nervous system regulation: As an essential mineral, magnesium plays a crucial role in regulating neurotransmitters responsible for mood stabilization and stress response. By maintaining adequate levels through supplementation, you may experience improved mental well-being.
  • No need for therapeutic drug treatment: For some people experiencing subjective anxiety or mild symptoms, using natural remedies like magnesium supplementation might be enough to manage their condition without resorting to prescription medications.
  • Potential health benefits beyond anxiety relief: Besides its impact on mental health, sufficient intake of this important mineral has been linked to numerous other potential health benefits such as better sleep quality, muscle relaxation, bone strength support, and cardiovascular function improvement.

Risks Associated with Magnesium Supplementation

  • Magnesium toxicity: While rare, it’s possible to experience a magnesium overdose when taking supplements. Symptoms may include diarrhea, nausea, vomiting, and even more severe side effects like irregular heartbeat or kidney problems. To avoid this risk, always follow the recommended dosage on your supplement package.
  • Interactions with medications: Magnesium can interact with certain medications such as antibiotics or diuretics, potentially reducing their effectiveness. Consult a healthcare provider before beginning any supplementation regimen if you’re on prescription medications.
  • Inadequate absorption from some forms of magnesium: Not all types of magnesium are created equal in terms of bioavailability. For example, magnesium oxide has a lower absorption rate compared to other forms like magnesium citrate or glycinate. Make sure to choose a high-quality supplement for optimal results.

Taking magnesium supplements may help reduce anxiety symptoms and improve mental well-being. However, it’s important to be aware of the potential risks associated with supplementation, such as magnesium toxicity and interactions with medications. 

Does Magnesium Really Help with Anxiety?

Yes, magnesium can help with anxiety. It plays a crucial role in regulating neurotransmitters and calming the nervous system. Studies have shown that individuals with low levels of magnesium are more prone to experiencing anxiety symptoms. Supplementing with magnesium may alleviate these symptoms and promote relaxation.

How Much Magnesium Should I Take to Calm Anxiety?

The recommended daily dosage for adults ranges from 310-420 mg depending on age and gender. However, it’s best to consult your healthcare provider before starting any supplementation regimen as individual needs may vary based on factors such as existing health conditions or medications being taken.

What Kind of Magnesium is Good for Stress and Anxiety?

Magnesium glycinate is considered one of the most effective forms for addressing stress and anxiety due to its high bioavailability, which means it’s easily absorbed by the body. Other forms like magnesium citrate or oxide can also be beneficial but might cause gastrointestinal side effects in some people.

What are Three Coping Strategies for Anxiety?

  1. Mindfulness meditation: Practicing mindfulness helps you focus on the present moment, reducing anxious thoughts about future events or past experiences.
  2. Breathing exercises: Deep breathing techniques can activate your body’s relaxation response, helping reduce feelings of panic or tension.
  3. Cognitive-behavioral therapy (CBT): CBT focuses on identifying negative thought patterns related to anxiety and replacing them with healthier ones through various therapeutic techniques. 

Magnesium can be a helpful supplement for individuals struggling with anxiety. It plays an important role in regulating neurotransmitters and reducing stress hormones, making it a natural option to consider. When using magnesium for anxiety, it’s important to choose the right form and dosage that works best for you.

If you’re interested in exploring the benefits of magnesium further or looking for high-quality supplements that can support your health goals overall, check out Organixx.


Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Magnesium Supplement

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