Does magnesium relieve anxiety symptoms?

Anxiety is your body’s natural response to perceived threats or stress — like an upcoming important presentation at work, a dentist appointment, or a blind date.

However, anxiety may signal an anxiety disorder when it becomes persistent across situations.

According to the Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR), the symptoms of anxiety may include:

• persistent feeling of worry or fear
• restlessness and feeling on edge
• difficulty concentrating and recalling information
• irritability and fatigue
• sleep disturbances like difficulty falling or staying asleep and nightmares
• rapid heartbeat, shortness of breath, sweating, and shaking

Treatment for anxiety often involves psychotherapy and medications. In some cases, complementary home strategies may also help.

Does magnesium help with anxiety?

Magnesium is an essential mineral that is crucial in various bodily functions, including mood and wake-rest cycles.

Low magnesium levels are associated with chronic psychological stress and anxiety. Prolonged stress may deplete magnesium reserves in the body, and low magnesium intake may make you more prone to experience frequent anxiety and psychological stress.

A 2017 review of 18 studies found that magnesium supplements might reduce subjective anxiety, meaning it may help you feel more at ease.

Other research, like a 2018 review, suggests magnesium supplementation may positively affect neurological disorders and co-occurring conditions like anxiety and depression.

Reviewers suggest that this relaxing effect of magnesium may be due to:

• its role in regulating glutamate levels, a neurotransmitter that has been associated with increased anxiety
• its boosting effect on gamma-aminobutyric acid (GABA) levels in the brain has a link with reducing your anxiety
• it affects the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the body’s stress response

However, most reviewed studies presented limitations, such as the possible placebo effect and the inability to isolate magnesium’s effect from other factors.

More research is needed to determine the long-term benefits of magnesium for anxiety and other mental health conditions.

Because magnesium often interacts with prescription medications and other supplements and may be contraindicated for some people, consulting with a healthcare professional is highly advised.

Which magnesium type is best for anxiety relief?

Magnesium is available in various forms. Some of the forms have higher bioavailability. This means that your body can absorb and use magnesium better, which could increase its effects.

The most bioavailable forms of magnesium may include:

• chloride
• sulfate
• citrate
• lactate
• malate
• glycinate
• taurinate

Usually, magnesium chloride and malate help treat magnesium deficiency, while the glycinate and citrate forms are popular as anxiety and sleep aids. 

However, some research suggests that magnesium dosage and your existing magnesium levels may be more relevant than supplement form regarding absorption and effects.

Asking a healthcare professional about testing your magnesium levels and recommending a dosage for you may be a good idea.

Can magnesium help you sleep better?

Since sleep disturbances are commonly associated with anxiety, improving sleep quality may reduce anxiety levels.

A 2021 study of 5,115 adults in the United States indicated that magnesium intake is linked to longer sleep duration and better sleep quality.

A 2023 review of nine studies with more than 7,500 participants validated these results after finding that higher magnesium levels were associated with overall better sleep quality.

What is the best time to take magnesium?

A 2021 review of 14 studies noted that magnesium supplements may be better absorbed on an empty stomach, though absorption after eating is not significantly lower.

Because relaxation is a potential effect of magnesium, you may want to take your supplements before bedtime or at resting times.

How much magnesium should one take for anxiety?

There is insufficient research to indicate the proper magnesium dosage for anxiety relief.

As noted by a 2019 study and 2021 review, different types and doses of magnesium supplements may be absorbed differently. Following the instructions on the supplement packaging or from your healthcare professional is highly encouraged.

The National Institutes of Health recommends the following daily intake of magnesium (from food sources and supplements):

• Children ages 1–13 years: 80–240 milligrams (mg)
• Teens ages 14–18 years: Males 410 mg and females 360 mg
• Adults ages 19 years and over: Males 400–420 mg and females 310–320 mg

Checking your current magnesium levels may be a good idea if you are considering supplementation. A healthcare professional can help you with that.

Who should not take magnesium?

Magnesium is generally safe for most people when taken as directed. If you are pregnant, nursing, or have a history of gallbladder, kidney, or liver health challenges, you may ask your healthcare professional if magnesium supplementation is a suitable option for you.

Magnesium may also interact with prescription medications like:

• antibiotics
• bisphosphonates (diabetes medication)
• diuretics
• proton pump inhibitors (PPIs)

Some forms of magnesium may also have a laxative effect that may lead to diarrhea and nausea.

How to treat anxiety?

Treatment for anxiety is available and effective. Depending on the intensity and frequency of your symptoms, your healthcare professional may recommend psychotherapy, medications, or both.

Common prescription medications for anxiety may include:

• selective serotonin reuptake inhibitors (SSRIs) like paroxetine (Paxil) and sertraline (Zoloft)
• selective serotonin-norepinephrine reuptake inhibitors (SNRIs) like venlafaxine (Effexor XR)
• calcium modulators and anticonvulsants like pregabalin (Lyrica)
• short-term benzodiazepines like clonazepam (Klonopin), lorazepam (Ativan), and alprazolam (Xanax)

Some of these medications may interact with magnesium supplements.

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Summary

Some research suggests magnesium supplements may relieve anxiety symptoms in some people. However, more research is needed to validate magnesium’s efficacy as an anxiety and sleeping aid.

Magnesium may interact with prescription medications and is not suitable for people with some chronic conditions. It is advisable to check for magnesium levels before using the supplement.

The recommended course of action for anxiety disorders is professional help. Consider seeking the support of a mental health professional to address your anxiety symptoms.

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