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Magnesium is an essential mineral that plays an important part in many bodily functions. It helps regulate blood pressure, supports the immune system, and aids muscle and nerve function.
Many people do not consume enough magnesium. That said, symptoms of deficiency are not common in healthy individuals.
Adults should aim to consume 310–420 milligrams (mg) of magnesium per day, depending on age, sex, and whether or not they are lactating.
Some symptoms of a deficiency include:
- a lack of appetite
- nausea and vomiting
- weakness and fatigue
When someone is seriously deficient in magnesium, they may experience:
- numbness and tingling in the body
- muscle cramping
- personality changes
- heart palpitations and other heart-related symptoms
People who are unable to get enough magnesium from food sources, such as green leafy vegetables and legumes, should talk to their doctor about supplementation. This is because magnesium may have numerous beneficial effects.
Keep reading to learn more about supplementing magnesium for anxiety.
According to the Anxiety and Depression Association of America, around 3.1% of people in the United States have generalized anxiety disorder per year.
There are several treatment options for anxiety, from prescription medication to various types of therapy. There are also various natural remedies and lifestyle changes that people can try.
Magnesium supplements may also be beneficial for those experiencing anxiety.
Here is an overview of the research so far:
- One systematic review from
2017suggests a link between low magnesium levels and high levels of anxiety. However, the authors note that the current evidence is limited.
- Other research from 2017, appearing in the journal
PLoS One, found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
- According to a 2018 review in The Journal of the American Osteopathic Association, people with low magnesium levels may not properly metabolize vitamin D. This is an important finding, considering the link between low levels of vitamin D and depression.
Research has not yet definitively linked magnesium supplementation to reduced anxiety levels. However, taking magnesium supplements is unlikely to cause serious side effects, and there seems to be enough evidence to indicate that there may be beneficial effects.
Some adverse effects of consuming too much magnesium include stomach cramping, nausea, and diarrhea. People with kidney diseases should not take magnesium supplements without first talking to a doctor.
Taking magnesium supplements can help people who have low levels of this vital mineral. The following sections provide some suggestions for magnesium supplements for anxiety.
Natural Vitality Calm Gummies
These gummies are an easy-to-take supplement option. Each flavored chew contains 83 mg of absorbable magnesium and only seven calories.
NOW Foods Magnesium Citrate Veg Capsules
The NOW Foods vegetarian capsules are soy-, nut-, dairy-, and egg-free. They are also suitable for vegans and people following a ketogenic diet. Each three-capsule serving contains 400 mg of magnesium citrate.
Vitafusion Magnesium Gummy Vitamins
This gummy magnesium supplement has a tropical citrus flavor. According to the manufacturer, each serving contains as much magnesium as two avocados (165 mg). The vitamins are free of gluten, dairy, sweeteners, and high fructose corn syrup.
Life Extension Neuro-Mag Magnesium L-Threonate
The Neuro-Mag Magnesium L-Threonate supplement is an affordable option. The product is suitable for vegetarians, and manufacturing occurs in a National Sanitation Foundation GMP-registered facility, which guarantees its purity, potency, and quality.
According to the manufacturer, the brain readily absorbs L-threonate, and the supplement helps promote healthy brain function.
Magtein Magnesium L-Threonate
This magnesium supplement is free from preservatives. It is also non-GMO and dairy-, soy-, yeast-, egg-, sugar-, and salt-free. It is a suitable option for vegetarians.
Each capsule contains a proprietary blend of vitamins, including vitamin C, vitamin D, and magnesium L-threonate. According to the manufacturer, it is a highly bioavailable supplement that helps improve memory and other brain functions.
BioSchwartz Magnesium Bisglycinate
These small capsules from BioSchwartz are easy to swallow and do not contain any fillers or additives.
The manufacturer claims that the magnesium supplement helps combat muscle aches, improve sleep quality, and reduce anxiety and stress. They also explain that this form of magnesium (magnesium bisglycinate) is gentler on the stomach than other forms of the mineral.
Doctor’s Best High Absorption 100% Chelated Magnesium Tablets
According to the manufacturer, this highly bioavailable form of magnesium is less likely to cause diarrhea than other forms of the mineral.
Although research into magnesium for anxiety is limited, some people may find symptom relief when taking the supplements.
People who are interested in taking magnesium supplements should speak to a doctor first. They should not stop taking any current medications in favor of supplements before first speaking to a medical professional.
Those who find magnesium supplements unhelpful can try a host of other solutions for managing anxiety, such as breathing techniques, meditation, and talk therapy.