The Best Magnesium Supplements For Anxiety
When looking for a magnesium supplement, the kind of magnesium you choose matters a lot.
And the wrong form of magnesium can actually make you sick.
Choosing a good magnesium supplement can be very confusing since there are so many forms.
Here are some guidelines for picking the best magnesium supplement for you.
Stress Wastes Our Magnesium
Finally, magnesium is sequestered and wasted via the urine in times of stress. I’m speculating here, but in a hunter-gatherer immediate stress sort of situation, maybe we needed our neurons to fire on all cylinders and our stress hormones to rock and roll through the body in order for us to survive. Presumably we survived or didn’t, and then the stressor was removed, and our paleolithic diets had plenty of magnesium to replace that which went missing. However, it may not be overall magnesium deficiency causing depression and exaggerated stress response it may just be all that chronic stress, and magnesium deficiency is a biomarker for chronic stress. But it doesn’t hurt to replete one’s magnesium to face the modern world, and at least the relationships should be studied thoroughly. Depression is hugely expensive and debilitating. If we could alleviate some of that burden with enough mineral water… we should know whether that is a reasonable proposition.
What Is The Difference Between Magnesium And Magnesium Glycinate
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
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Using The Right Form And Dose Of Magnesium Is Like Using The Right Key To Open A Lock
When trying to develop a treatment strategy, its important to use the most accurate solutions we have. Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions. Psychiatric patients may also need more magnesium than the average individual but should consult a medical professional if their intake exceeds the FDAs recommended dosage.
Magnesium is best used as a part of a comprehensive treatment plan along with a proper diet, stress reduction techniques, and treating the root cause of your symptoms. We hope that this information can help you build a strong foundation for your health journey.
How Much Magnesium Should I Take Daily For Anxiety
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. Its best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
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Magnesium Is A Natural Relaxant
Im oversimplifying a bit here but think of magnesium as a natural calming or relaxing agent. Calcium, on the other hand, induces stiffening or contracting. This is why one class of medication for hypertension is called calcium channel blockers: reducing the activity of calcium ions in blood vessels allows the vessels to relax and dilate, allowing easier flow of blood, and therefore, lower blood pressure.
Oral magnesium is a natural calcium channel blocker and affects other pathways that result in muscle relaxation, and it appears to have similar calming or relaxing effects in the brain. For starters, magnesium facilitates proper neurotransmitter release and neuronal action potential conduction, which supports healthy neurological function. And thats great! But the actual calmingeffects probably come from decreasing glutamate and increasing GABA .
This is also related to the calcium channel blocking effects of magnesium: magnesium reduces activation of the NMDA receptor, which decreases excitatory activity from glutamate. Low magnesium has been said to lead to a supportive environment for excitotoxicity, and this abnormal glutamatergic neurotransmission has been implicated in many neurological and psychiatric disorders including depression and anxiety. Blocking calciums role in NMDA receptors may help reduce feelings of stress and anxiety.
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Can Magnesium Help With Anxiety
Before diving into whether or not magnesium is good for anxiety disorders, its helpful to know what it is, exactly.
Simply put, magnesium is a naturally occurring mineral in your body thats responsible for several vital functions. A majority of magnesium lives in your muscles and bones. In fact, it plays a crucial role in keeping your bones healthy.
Magnesium also helps with energy production, muscle and nerve function, blood pressure regulation and protein synthesis.
Research has found that some people dont get enough magnesium from food sources alone. Beyond that, there are a number of reasons a person may take magnesium supplements.
Supposed benefits include helping with stress and muscle weakness. And as mentioned, some folks think it reduces levels of anxiety.
Some research shows people with certain mental health disorders have low levels of magnesium in their bodies. A 2012 study found that those with depression had a deficiency.
These findings might be why some individuals think magnesium supplements could help reduce anxiety symptoms. But does it actually work?
Research suggests it might. One reason it could potentially help? Magnesium may alter levels of cortisol in the body. However, more studies need to be conducted before this can be fully confirmed.
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Does Magnesium Affect Mental Health
Magnesium is a key micronutrient that plays mainly in mood and mental stability. It helps with depression, anxiety, ADHD, and other disorders. We sleep better, have more energy, and even performs other important functions such as activating vitamin D. However, you can increase your magnesium intake both from diet and the correct form of magnesium supplementation. Lets see how it can help you! In the Daily Mail, read this article.
Magnesium Supplements For Anxiety And Stress
Everyone is different, so the dose of magnesium supplements that every person needs may vary from other people they meet in their research. A general range to stick to is within 75mg-360mg per day. It is also important to remember that we also get magnesium from the foods we eat every day, so the supplement you consume does not have to hit the maximum milligrams that a person can take.
In terms of managing anxiety, you should lower your dose initially. Since the entire point is to calm your mind, taking too much magnesium may cause undesirable physical reactions that may mentally make you quit taking magnesium supplements to manage your anxiety. While a low magnesium intake might not lead you to see results as quickly as you would prefer, it is better than having to do damage control.
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Can Magnesium Make Anxiety Worse
More than 40 million adults in the United States have some sort of anxiety disorder. Magnesium can convert food into electricity and aiding your muscles in contracting and relaxing. The results arent exactly correct, but the science shows that magnesium can help reduce anxiety. While there are medications to help with the symptoms, prescriptions arent always appropriate, readily available, or the right option for everyone. Heres a look at how magnesium can help your brain communicate with the rest of your body. For more details, visit the National Alliance on Mental Illness.
Can Magnesium Help Manage Stress & Anxiousness Heres Where The Science Stands
If youre one of the nearly 40 million Americans who struggle with stress and anxiousness, you know how debilitating it can be. And while there are tons of wonderful stress management tools out there, sometimes a little bit of extra support is needed. Thats where magnesium supplementation could come in.*
Magnesium is a mineral that plays a role in over 300 biochemical reactions in the body. It regulates processes ranging from blood pressure and energy production to muscle relaxation and blood sugar balancejust to name a few. We already know that taking a magnesium supplement can promote better, deeper sleep, and emerging research is finding that it could be helpful for easing stress and anxiousness too.*
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What Deficiency Causes Anxiety
Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1. The brain uses this vitamin to help convert glucose or blood sugar into energy. This means that without it, the brain may not have enough energy to function normally.
Controlled Trials Of Magnesium Supplementation
As I mentioned before, there are only a few controlled trials of magnesium supplementation and psychiatric disorders. A couple covered premenstrual dysphoria, cravings, and other symptoms . Another small study showed some improvement with magnesium supplementation in chronic fatigue syndrome . Two open-label studies showed some benefit in mania 00107-9/abstract” rel=”nofollow”> 12). There is another paper that postulates that magnesium deficiency could exacerbate the symptoms of schizophrenia. However, there is nothing definitive. Which is, of course, quite troubling. How many billions of dollars have we spent on drug research for depression, bipolar disorder, and schizophrenia, when here is a cheap and plausibly helpful natural remedy that hasn’t been properly studied?
So everyone get out there and take some magnesium already! Whew. Well, just a few more things to keep in mind before you jump in.
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Magnesium Side Effects And Overdose
It is hard to overdose on magnesium since excess magnesium is removed by the kidneys. If you do consume too much magnesium you may experience frequent trips to go pee, dizziness, fatigue, and diarrhea.
Magnesium is a safe supplement but can interact with other medication. Magnesium may be difficult to eliminate from the body if you have kidney problems or other health issues. Talking to your doctor is always a good idea before adding any supplementation.
Best For The Brain: Life Extension Neuro
- 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.
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Is Magnesium Effective For Anxiety
One of the most abundant minerals in the body, magnesium is involved in about 300 different reactions in the bodymany of which regulate mood and your nervous system.
Numerous studies have shown lower magnesium levels associated with different neurological and psychiatric disorders, particularly depression and post-traumatic stress disorder, but also anxiety disorders and bipolar disorder .
A 2017 review looked at 18 different studies that showed magnesium had been shown to decrease anxiety in a majority of participants .
Magnesium acts on a part of the brain called the hypothalamus and the pituitary. These tissues control the release of stress chemicals which are often at the root of anxiety or panic attacks.
If you suffer from anxiety you may want to include magnesium in a treatment plan to reduce it.
When To Supplement Magnesium
Standard antidepressant therapies fail to have much of an impact in about 60% of cases. Researchers have proposed adding magnesium to enhance efficacy in these situations: it doesnt have to be medication or magnesium it can be both.
The US Institute of Medicines Food and Nutrition Board set the tolerable upper intake level for magnesium supplementation at 350 mg/day, but higher levels are often required to induce a therapeutic benefit. Some researchers recommend 600-800 mg/day or more for people with major depression. But its worth noting that you should spread your magnesium intake out throughout the day. Unabsorbed magnesium may invite water from nearby tissues into the intestine or colon, causing diarrhea. Save yourself the trouble.
My final advice? Id recommend most people get 500-600 mg each day, through a magnesium-rich whole foods diet first and foremost. Since blood tests wont tell you if youre in the optimal range here, the best way to do this is with a dietary analysis. Track your diet with Cronometer or another app of your choice to lock in what youre eating, and then supplement as needed. 60 mg of magnesium was one of three essential minerals we decided to include in LMNT, our science-backed electrolyte drink mixso if diet alone wont cut it, that could help you cross the finish line.
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Is Magnesium Better For Sleep Than Melatonin
Actually, magnesium and melatonin are addressing two different things in regard to sleep. Magnesium can help with relaxing and calming your body, while melatonin will directly lead to hormonal changes that can cause you to fall asleep, says Avena.
Melatonin will more directly affect your sleep and likely have a stronger affect on sleep habits compared to magnesium, which will mainly just help relax you before bed. It may be best to try magnesium first to help calm you before you rest at night, Avena says. And if you find that it doesnt do the trick, then consider trying melatonin.
The bottom line: Magnesium supplement may help you relax if youre having a hard time calming down at bedtime, says Dr. Winter, but you can get enough via your diet. And if falling asleep at night is a chronic issue, its time to check in with your doc.
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The Dosage Of Magnesium For Anxiety
The mineral magnesium plays several important roles in the body. Low levels can lead to a number of symptoms and according to the University of Maryland Medical Center, anxiety ranks among them. This suggests supplementing with magnesium might alleviate anxiety, but according to the University of Michigan Health System, the evidence for this therapeutic benefit is weak. Some dosage guidelines exist but consult with your doctor for guidance on whether or not magnesium supplementation is appropriate and at what dose.
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Can Magnesium Treat My Anxiety
Magnesium is one of the most common minerals found in the body, yet it is not uncommon for many adults to get less than they need from diet alone. While a true deficiency tends to be rare, estimates suggest that as much as 48% of adults get less than the recommended amounts each day.
Given its role in functions ranging from energy levels to homeostasis to brain health, it is perhaps not unexpected that deficiencies in the mineral have been implicated in mental health concerns.
In a review of studies, researchers found that people with depression and other psychiatric conditions were more likely to have lower magnesium levels.
One reason that magnesium might be beneficial is because of its ability to boost brain function and affect cortisol levels in the body. Cortisol is a hormone associated with stress, so lowering its levels in the body may have some impact on relieving anxiety.
Some studies have suggested that taking magnesium supplements may be helpful for relieving symptoms of different types of anxiety. One 2017 review, for example, found that magnesium supplementation appeared to reduce subjective symptoms of mild anxiety, generalized anxiety, and anxiety associated with premenstrual syndrome . However, this review noted that the quality of the current evidence was poor and that randomized controlled trials were needed to further explore the effect.
Reasons Why Magnesium For Anxiety Can Work For You
Magnesium is essential for our overall physical health and well-being. In fact, it is responsible for more than 600 metabolic functions in the body.
However, it also plays a critical role in our mental health, as well. It is an essential mineral that we typically ingest through foods such as almonds, spinach, black beans, peanut butter, soy, whole grains, and avocados, to name just a few.
However, magnesium intake has dropped significantly over the last half-century. It is listed as the second most common nutritional deficiency in people living in developed countries, meaning the problem is quite a severe one.
There are a plethora of reasons to explain why magnesium deficiency has become so prevalent in modern times. For starters, we consume so many refined foods, which contain very little magnesium.
The gradual switch to unhealthy dietary habits has also increased the number of people who are affected by diabetes and gastrointestinal disorders, which further puts them at risk of low magnesium levels.
The change to factory-style farming and the overuse of pesticides and other harmful chemicals also plays a huge role, as once-healthy fruits and vegetables are regularly being grown in mineral-depleted soil. Furthermore, many people live in areas where the water is treated by fluoride, which binds to magnesium and prevents the body from getting its benefits.
Interestingly, rates of anxiety have soared over the last few decades. Coincidence? Maybe not.
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How Do You Increase Your Intake Of Magnesium
The chart on this page shows the recommended dietary allowance for magnesium according to the Food and Nutrition Board. Ill let you browse for kids and special circumstances like pregnancy and lactating, but here are the numbers for general purposes:
- 19-30 years old women 310 mg / men 400 mg
- 31-50+ years old women 320 mg / men 420 mg
If you think youre deficient in magnesium, heres how you can boost it:
Food
Magnesium is found naturally in a wide variety of foods, like nuts, greens, avocado, yogurt, grains, meat and fruit. This is how our bodies absorb nutrients best, so its no wonder why we should look to food first to boost our magnesium!
Almonds , spinach and cashews are at the upper end of the spectrum with about 20% of the RDA per serving. White rice , apple and carrot are at the lower end of the scale with 2-3% of the RDA per serving.
A few of my own favorite recipes that include these foods:
Its important to note that conditions like leaky gut, Chrons, kidney problems, alcoholism and some medication can inhibit your bodys ability to absorb magnesium from food. In those cases, I recommend a topical magnesium supplement.
Supplements
As I mentioned earlier, I love tacos and homemade pizza too much to give them up for a good nights sleep. Plus, that would lead to a very boring dinner menu!
And I know its the magnesium because I tell the difference almost immediately when I dont use it!
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