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Whether you deal with anxiety On a regular or sporadic basis, the idea that a supplement could bring some relief sounds pretty appealing. So the rumor that magnesium could be potentially effective for anxiety is definitely intriguing and deserves further investigation.

Magnesium is a mineral found naturally in the body and is present in foods, dietary supplements and some medications, says Sasha Hamdani, M.D.certified psychiatrist and author of Self care for people with ADHD. Magnesium aids in protein synthesis (when cells make proteins that can help build hormones, muscles, and more), muscle and nerve function, blood glucose control, and blood pressure regulation, he explains.

In addition, it is believed that magnesium minimize anxiety symptoms since it helps the functioning of the body’s stress response system and reduces stress hormones in the brain, he says Cassandra Boduch, M.D.board-certified psychiatrist and medical director of psychoplus.

That being said, magnesium is not a solution for acute or extreme anxiety, adds Dr. Hamdani. “You should consider seeing a doctor about anxiety if you experience persistent or severe symptoms that are interfering with your daily life, well-being, or general functioning,” he says. “A doctor can provide an accurate diagnosis and recommend appropriate treatment options, which may include therapy, medication, lifestyle changes, or a combination, and offer guidance on how to effectively manage anxiety.”

Meet the experts: Sasha Hamdani, M.D.is a board-certified psychiatrist and author of Self care for people with ADHD. Cassandra Boduch, M.D.is a board-certified psychiatrist and medical director of psychoplus.

But can magnesium treat some forms of anxiety? If so, what type of magnesium is best? Read on for everything you need to know about the relationship between magnesium and anxiety, including the mineral’s general health benefits and potential side effects.

Magnesium Health Benefits

Magnesium may play several beneficial rolesBut your body depends on the mineral for nerve and muscle function, blood pressure regulation, cholesterol production, bone health, and proper heart rhythm, says Dr. Boduch.

Besides, Magnesium is a key nutrient. which can help reduce the risk of heart disease, stroke, high blood pressure, type 2 diabetes, and osteoporosis.

How magnesium may (or may not) work for anxiety

Magnesium supplements may reduce symptoms of generalized anxiety and stress, according to a 2017 review from 18 different studies. However, the claims of lower anxiety were self-reported by study participants, which leads to subjective evidence, explains Dr. Boduch. As a result, more research is still needed to fully understand magnesium’s role in potentially reducing anxiety, he adds.

All of that said, magnesium, including that which is naturally present in the body and that obtained from food or supplements, helps regulate neurotransmission (the transfer of information between neurons and how brain cells communicate), which It can alleviate the symptoms of stress and anxiety. reduce muscle tensionsays Dr. Hamdani. This can have a calming effect on the body and, in turn, help reduce feelings of anxiety, he explains.

Magnesium may also improve sleep quality by increasing GABA, a sleep-related neurotransmitter that plays a role in managing anxiety, stress, and fear, says Dr. Hamdani. Plus, since magnesium can relieve muscle stress and regulate the nervous system, it can also improve sleep, he adds.

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Another advantage? Magnesium can reduce stress hormones in the brain, which can lead to less anxiety, depression, and insomnia, says Dr. Boduch. “Magnesium does this by limiting the release of cortisol, the main stress hormone, preventing much of it from reaching the brain,” he explains.

When does it make sense to try magnesium for anxiety symptoms?

In most cases, magnesium supplements are best for moderate generalized anxiety, says Dr. Hamdani. “While it may make some of the [anxiety] When the spikes are less extreme, it generally doesn’t work fast enough to help in a panic situation,” he explains.

If you experience severe or acute anxiety, magnesium is No the best option or first line of defense and you should talk to a health professional, adds Dr. Boduch. From there, they will be able to give you a proper diagnosis and guide you on the best anxiety management techniques.

The best types of magnesium for anxiety

While a magnesium supplement can be beneficial if your doctor gives you the green light, it’s also a good idea to add magnesium-rich foods to your diet, such as kale, spinach, black beans, edamame, almonds, cashews, quinoa, and brown rice. . adds Dr. Hamdani

Now, not all magnesium supplements are created equal, and different forms of the mineral have specific benefits, says Dr. Boduch. When it comes to anxiety, a study 2019 in rats (so it’s best to take this with a grain of salt) found that magnesium taurate quickly absorbed and reduced anxiety symptoms, while magnesium glycinate it is known for its calming properties to relieve stress and improve sleep, he adds.

In addition to that, most of the studies used magnesium lactate either Magnesium oxide supplements, which can also minimize anxiety symptoms, according to the 2017 revision.

How to take magnesium for anxiety

You should always talk to your doctor to discuss the correct dosage and the ideal time of day to take magnesium. However, generally speaking, it is usually better to take magnesium at night as it can cause drowsinesssays Dr. Hamdani. Plus, you should always take the recommended dose at the same time every day, adds Dr. Boduch.

In terms of dose, the recommended dietary allowance (RDA) for adults it is between 310 and 320 milligrams for women in general. But your exact dosage will depend on your age, gender, whether or not you’re pregnant, and any underlying health conditions. Just keep in mind that there’s no official widely recommended dosage, as it’s still inconclusive whether magnesium definitely helps with anxiety, explains Dr. Boduch. It’s also worth mentioning that it can take days to several weeks before you notice the benefits of a magnesium supplement, adds Dr. Hamdani.

Lastly, magnesium supplements can affect the absorption of certain medications and antibiotics in the body, so it’s best to consult your doctor before starting any supplements, especially if you’re taking other medications for existing health conditions, he says. Dr Hamdani.

Side effects of magnesium supplements

Side effects are usually minimal, but magnesium supplements can cause gastrointestinal symptoms such as diarrhea, nausea, and abdominal crampsays Dr. Hamdani. You may also experience low blood pressure and lethargy if you take too much, adds Dr. Boduch.

To avoid undesirable side effects, the National Academy of Medicine recommends taking no more than 350 milligrams of magnesium a day, unless otherwise directed by a doctor, says Dr. Boduch. Take magnesium supplements with meals. it can also minimize gastrointestinal upset.