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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.

A quick look at the 7 best magnesium supplements for anxiety

An adult body contains about 25 grams (g) of magnesium, mostly in the bones. Many people do not consume enough magnesium. That said, symptoms of deficiency are not common in healthy individuals.

Keep reading to learn more about supplementing magnesium for anxiety.

Adults should aim to consume 310–420 milligrams (mg) of magnesium daily, depending on age, sex, and whether or not they are lactating.

Some symptoms of a deficiency include:

When someone is seriously deficient in magnesium, they may experience:

People who are unable to get enough magnesium from food sources, such as green leafy vegetables and legumes, should talk with their doctor about supplementation. This is because magnesium may have numerous beneficial effects.

According to the Anxiety and Depression Association of America, generalized anxiety disorder affects around 3.1% of people in the United States in any given year.

There are several treatment options for anxiety, from prescription medication to various types of therapy. There are also 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 2017 systematic review suggests a link between low magnesium levels and high levels of anxiety. However, the authors note that 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 may be 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 with a doctor.

Medical News Today chooses products that meet the following criteria:

  • Ingredients: Products contain safe, high quality, and clearly labeled ingredients. They should also confirm they are free from pesticides, heavy metals, and mold.
  • Dosage: Products must clearly state the supplement dosage.
  • Serving size: Manufacturers of each product recommend a safe dosage.
  • Third-party testing: Products must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory.
  • Available certificate of analysis (COA): Companies demonstrate transparency and share a product’s COA following receipt of third-party lab results.

Taking magnesium supplements can help people who have low levels of this vital mineral. The following sections provide some suggestions for magnesium supplements that may help with symptoms of anxiety.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best calming: Natural Vitality CALM Gummies

  • Cost: $11.89 for a 15-day supply
  • Dosage: 83 mg magnesium per gummy
  • Pros: suitable for those who prefer chewable options, reviews mention a nice flavor
  • Cons: some people report no noticeable effects, contain 3 g of sugar per adult serving of 4 gummies

These gummies are an easy-to-take supplement option. Each flavored chew contains 83 mg of absorbable magnesium and seven calories.

The manufacturer states that both children and adults enjoy this vegan, gluten-free gummy, thanks to its raspberry-lemon flavor.

This product may best suit those experiencing stress or tense muscles.

Best for those with allergies: NOW Foods Magnesium Citrate Veg Capsules

  • Cost: $18.99 for 120 capsules
  • Dosage: 400 mg magnesium per 3-capsule serving
  • Pros: free from most major allergens and vegan-friendly
  • Cons: some remaining additives prompted reactions for sensitive users

These vegetarian capsules from NOW Foods are soy-, nut-, dairy-, and egg-free. They are also suitable for vegans and people following a ketogenic diet. Each 3-capsule serving contains 400 mg of magnesium citrate.

Because of this product’s ingredients, it is a good choice for people with allergies. However, some people may still experience sensitivities. They should first check the ingredients carefully and discuss using this product with a doctor or healthcare professional.

This product may best suit people who could benefit from mild laxative effects.

Best liquid: Trace Minerals Mega-Mag

  • Cost: $19.09 for 118 milliliters (ml)
  • Dosage: 400 mg magnesium per 4 ml, or 4 full droppers
  • Pros: easy to swallow, manufactured in a facility with Good Manufacturing Practice (GMP) certification
  • Cons: some people report a strong mineral taste

Trace Minerals Mega-Mag offers a liquid option for people who find it difficult to take pills. Unlike some liquid supplements, this product does not contain added sugar or artificial ingredients.

The manufacturer recommends taking a 1 ml dropper of the supplement one to four times per day, as needed, preferably with a large glass of fluid. This product has a strong flavor, which some people may prefer to mask. It consists of concentrated magnesium ions and contains trace minerals that the manufacturer describes as natural cofactors. It is safe for vegans.

This product may best suit those who would prefer a liquid option.

Best for the brain: Life Extension Neuro-Mag Magnesium L-Threonate

  • Cost: $30.75 for 90 capsules or a 30-day supply
  • Dosage: 144 mg per 3 capsules
  • Pros: many reviews advise this product is effective and has less of a laxative effect than some other options
  • Cons: some reviews mentioned this product causing stomach discomfort and other digestive symptoms

The Neuro-Mag Magnesium L-Threonate supplement is an affordable option. The product is suitable for vegetarians. 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 this supplement helps promote healthy brain function. It also states that it has formulated the magnesium in this supplement to be readily absorbed by the central nervous system, which makes it a good selection for brain health.

This product may best suit those seeking to support their memory and brain function, especially as they age.

Best for absorption: Magtein Magnesium L-Threonate

  • Cost: $28.99 for 60 capsules
  • Dosage: 144 mg per 2 capsules
  • Pros: contains specially formulated magnesium, vitamin C, and vitamin D3
  • Cons: some reviews report no effects and capsules breaking apart in the bottle during shipment

This magnesium supplement is free from preservatives and genetically modified organisms (GMOs). It is also free of dairy, soy, yeast, egg, sugar, and salt. It is suitable 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, meaning the body absorbs it easily, and helps improve memory and other brain functions.

The manufacturer also states that this product’s patented formulation of magnesium L-threonate crosses the blood-brain barrier, making it the easiest form of magnesium for the brain to absorb. Increasing magnesium levels in the brain may improve executive function, which includes memory, self-control, and thinking flexibly.

This product may best suit people between 20–50 years of age.

Best easy-swallow capsule: BioSchwartz Magnesium Bisglycinate

  • Cost: $15.99 for 180 capsules
  • Dosage: 72 mg per 3 capsules
  • Pros: non-GMO certified, no filler ingredients or binders
  • Cons: some individuals commented on a lack of effects, others found the information on the label confusing

BioSchwartz claims that this magnesium supplement helps combat muscle aches, improve sleep quality, and reduce anxiety and stress. It also explains that the capsules contain magnesium bisglycinate, which more gentle on the stomach than other forms of the mineral.

This product features smaller capsules that are easier to swallow.

It may best suit people who have a hard time swallowing standard capsules, and who those with a sensitive stomach.

Best for a sensitive stomach: Doctor’s Best High Absorption 100% Chelated Magnesium

  • Cost: $11.89 for 120 tablets
  • Dosage: 200 mg per 2 tablets
  • Pros: gluten-free, non-GMO, vegan-friendly
  • Cons: tablets are large and some people may find them difficult to swallow

According to the manufacturer, this highly bioavailable form of magnesium is less likely to cause diarrhea than other forms. The tablets organically bond with glycine and lysine, a process known as chelation.

The company claims this product may help the body produce more energy for the heart, brain, and circulation.

It may best suit adults following a vegan diet.

The table below compares the products in this article.

Natural VitalityNOW FoodsTrace MineralsLife ExtensionMagteinBioSchwartzDoctor’s Best
Cost$11.89$18.99$19.09$30.75$28.99$15.99$11.89
Quantity60 gummies120 capsules118 ml bottle90 capsules60 capsules180 capsules120 tablets
Serving size per dayages 4–12: 1 gummy

ages 13 and over: up to 4 gummies
3 capsules 4 ml, or 4 full droppers3 capsules2 capsules3 capsules2 tablets
Dosage83 mg per gummy400 mg per serving400 mg per serving144 mg per serving144 mg per serving72 mg per serving200 mg per serving

A person interested in magnesium supplements has many different options to consider. Guidelines for making a selection include:

  • keeping in mind the average amount of magnesium a person naturally consumes daily
  • how much additional magnesium they may require
  • ease of taking, for example considering the size of the tablet or capsule and whether the person may prefer a liquid option
  • whether an individual needs guidance from a medical professional

It is easier for the body to absorb magnesium from supplements that dissolve easily in liquids.

Learn more about magnesium supplements here.

Individuals should consult a doctor before taking supplements, including magnesium. Magnesium can interact with other medications a person may be taking. Those with kidney conditions should only take magnesium supplements under the supervision of a doctor.

It is possible to take too much magnesium through supplements. The warning signs of too much magnesium include:

If a person is considering magnesium supplementation due to general feelings of anxiety, they should consult a doctor, as other options are available to help with symptoms.

Below, we answer some common questions relating to magnesium supplements.

Is it safe to take magnesium supplements for anxiety daily?

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 magnesium supplements. This will ensure they limit interactions with other medications or underlying conditions.

How long does it take for magnesium to help with anxiety?

Although preliminary research is promising, it does not yet conclusively demonstrate the extent to which magnesium supplements are helpful for anxiety or how long they may take to work.

What form of magnesium is best for anxiety?

As researchers continue to explore the effectiveness of magnesium supplements for anxiety, the best forms may be those the body and brain can most easily absorb.

Although research into magnesium for anxiety is limited, some people may find symptom relief when taking magnesium supplements.

People interested in taking magnesium supplements should speak with a doctor first. They should not stop taking any current medications in favor of supplements before consulting 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.