The Best Magnesium Supplements In 2021
To create the list, careful considerations were made. You can read the factors to make the articles list further, directly following the list just before the FAQ section. We studied scientific reports and spoke with representatives of each company before allowing them on the list. After careful consideration, here is the list we compiled of the best magnesium companies online.
- Magnesium Breakthrough
- Ancient Nutrition Ancient Nutrients Magnesium
But Why Is Supplementation Important
Our diets lack magnesium because our food is only as magnesium rich as our soil. Unfortunately, our soil is direly depleted of magnesium due to over-farming and industrial pesticides like glyphosate, a mineral chelator that immobilizes nutrients so theyre not physiologically available to your body.
There are many safe magnesium supplements to consider and many of them are available for purchase in both of our San Francisco offices and also at our virtual pharmacy: Fullscript. Examples include Natural Calm, a magnesium citrate supplement that comes in a powder or chewable form, and Pure Encapsulations, a producer of magnesium glycinate capsules.
How To Deal With Anxiety
What is the key to dealing with anxiety? Answer: reduce your stress levels.
Now I know what you’re thinking: “Duh! Stress causes anxiety so I should reduce my stress. That doesn’t help at all. If I could reduce my stress don’t you think I wouldn’t have anxiety in the first place??”
Well, yes and no.
I strongly believe that we do have some control over the stressors in our life, and that there are things we can do to either remove them from our lives entirely or at least mitigate their affect on our well-being.
In short, you have more control over your stress than you may think.
Keep reading: I do address magnesium for anxiety but I want to set the stage first.
However,if you would rather see which magnesium helped my anxiety the most, .
Find Your Key Stressors
So what can you do? First you need to sit down and figure out what stresses you the most.
I’m a big fan of the 80/20 principle, which says that roughly 80% of an effect is the result of 20% of the causes.
In other words, if you have 10 stressors in your life, 80% of your anxiety is the result of only 2 of your stressors .
So make a list of your stressors and order them from top to bottom by how much stress they cause you, and according to the 80/20 principle the top 2 or 3 will be causing most of your anxiety.
This means you only need to focus on a couple stressors to see real results.
Once you know where to start, the second step is to work on reducing their affect on your life.
Eliminate What You Can
Don’t Miss: How To Get Over Phone Anxiety
Reduces Tension Caused By Depression And Anxiety
Often, magnesium deficiency causes one to have tense muscles, and many individuals who have anxiety have tense muscles.
However, taking magnesium can help relax tense muscles, which in turn helps manage your anxiety. It can also help reduce those muscles twitches you may be experiencing as a result of magnesium deficiency.
Magnesium glycinate can also be used to reduce pain, amplify exercise performance, reduce PMS symptoms, maintain normal heart rhythms, and so much more. Magnesium supplements can also help improve specific conditions such as chronic fatigue syndrome, and fibromyalgia.
Magnesium Side Effects And Interactions
Weve already covered the most common side effect of magnesium loose stools.
This is a particular problem when taking poorly absorbed forms like magnesium oxide and magnesium sulfate.
The only reported side effects of magnesium l-threonate are headaches and drowsiness the first week or so.
However, magnesium can alter the effectiveness of certain medications by affecting how much gets absorbed.
According to Drugs.com, most magnesium supplements have dozens, if not hundreds, of known interactions with medications.
If you take antibiotics, high blood pressure medications, osteoporosis medications, or muscle relaxants, discuss taking magnesium supplements with your health care provider.
In the meantime, you can check for interactions using one of these reputable online interaction checkers.
You May Like: How To Relieve Social Anxiety
Can Magnesium Help Manage Stress & Anxiousness Here’s Where The Science Stands
If you’re 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. That’s 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.*
Magnesium Glycinate Quality Sleep & Reduced Anxiety Go Hand In Hand
This is pretty self-explanatory, but its always good to be reminded.
Getting consistent deep quality sleep is one of the absolute foundations for improving our health. And while Im no doctor, Ive consistently heard this concept from them:
Capturing the health benefits of quality sleep into a pill, would be a complete game-changer.
And heres the beauty of it, WE HAVE CONTROL OVER THIS. We can easily increase our health by keeping mineral deficiencies at bay.
Some of the ways magnesium aids in better sleep quality is via:
- Improving melatonin levels, helping to tune your circadian rhythm.
- Regulating neurotransmitters such as GABA and Serotonin.
- Activating the parasympathetic nervous system, which is responsible for triggering a calm and relaxed state.
- Reducing leg pain, relaxing muscles.
Its also worth noting that GABA and magnesium bind to benzodiazepine receptors resulting in an anxiolytic effect.
Another honourable mention for this miracle mineral is its ability to balance cortisol levels. Which in turn, promotes better sleep, leading to a less anxious, healthier, and happier you!
Read Also: How To Deal With Anxiety At School
Does Magnesium Deficiency Cause Anxiety
One of the main areas of interest is magnesium. Magnesium intake is low amongst Americans and its believed that this is, in part, due to a major shift from whole grains to refined flours.
Refined flours have a low mineral content, generally only containing 16 percent of the magnesium thats found in their unrefined, and arguably healthier, counterparts.
What Is The Best Time Of Day To Take Magnesium For Anxiety
I usually take around 600mg to 800mg spread out throughout the day.
Which for a 31-year-old female, youll notice Im taking double if not more my RDA.
Magnesium overdose is not very likely, with the Office of Dietary Supplements noting that very large doses of magnesium-containing laxatives and antacids have been associated with magnesium toxicity.
Personally, I find 600 to 800mg is the ideal daily amount for me, but I would encourage you to first talk to your physician if you are considering going over the RDA for any reason.
Ill take 200mg in the morning, 200mg in the afternoon and then 400mg before bed helps me to sleep like a baby.
If theres one thing I recommend starting today for your own anxiety struggles, its taking magnesium.
You may feel more chilled out, your mood will start to lift.
You wont have any stomach woes and youll sleep better, what could be better?
The worst that can happen from too much magnesium is looser stools but I think anyone would take that over a dark cloud of depression any day, I know I do!
Sorry if TMI, but you deserve to know!
Hopefully now you know a lot more about the connection between magnesium and anxiety. But, if youd like to learn even more about how great magnesium is for your overall mood and health, then check out this book, The Magnesium Miracle.
Weve come to the end, kudos for you if you made it all the way down here.
Im always excited to read comments from you!
Read Also: Is Anxiety Medication A Controlled Substance
Magnesium To The Rescue
As functional medicine pediatricians, supplementing with often-depleted minerals and vitamins is an integral part of the personalized care we deliver to our young patients and their parents. When Rachel came to us with her issues of anxiety and sleeplessness, we encouraged her to give magnesium a shot.
Rachel began taking magnesium per our recommended dose and after 3 days she started falling asleep within about 10 minutes prior to that she had been lying awake with a racing mind for 2+ hours. After a week of taking magnesium, she started noticing that she was having fewer escalating anxiety moments and was able to find ways to calm herself. Within two weeks, Rachel realized she no longer experienced the feeling of an impending panic attack. Thanks to magnesium, Rachel was able to enjoy her baby much more without the debilitating fears and anxieties that once plagued her.
Magnesium also aided Rachel in her transition back to work after maternity leave. Her job involved travel and adjusting to time zone changes, and it turns out that magnesium was all she needed to weather the jet lag and fall asleep easily no matter where she traveled. AND once her periods returned, Rachel experienced fewer menstrual cramps, headaches and other PMS symptoms yet another added bonus!
Essential Elements Magnesium Plus
This is one of the most affordable magnesium supplements on the list. By mixing a large amount of zinc with 225mg of magnesium every day, you are guaranteed to get the amount your body needs for good health. Magnesium Plus is an excellent supplement for anyone looking to save some cash.
Ingredients in Magnesium Plus by Essential Elements are ideal for eliminating Free Radicals, helping with malnutrition, reducing stress, making you stronger, and helping you sleep. It is also likely you will get less sick when taking it. The formula works hard to remove toxic substances from your body so you can live a healthier life.
You May Like: What Can I Take For Stress And Anxiety
Should I Take Magnesium Supplements For Anxiety Or Depression
Many of our patients ask, Can I just get enough magnesium from my food? While diet is the starting point for increasing mineral intake in general, it may not be enough for some people with mental health conditions, because of:
Modern day food cultivation. Farming processes have depleted magnesium and other minerals from the soil, and the techniques used in food processing can deplete magnesium levels by up to 80%.
Biochemical individuality. Factors such as genetics, metabolism, health conditions, and more can influence how much magnesium an individual person needs for healthy functioning. Those with anxiety, depression and insomnia may need more magnesium than they can feasibly get from their food.
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.
Don’t Miss: How To Control Anxiety Without Medication
Magnesium Dosage For Anxiety
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
HealthTap doctors are based in the U.S., board certified, and available by text or video.
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:
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.
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!
Magnesium And Substance P
Several authors have recently suggested that many of the consequences of Mg deficiency in stress may be explained by the release of substance P. Substance P is a neuropeptide that preferably activates tachykinin NK1 receptors. It is considered to be involved both in early and late phases of the systemic response to Mg deficiency. In the early days after the onset of a Mg-restricted diet, low concentrations of this cation diminishes the Mg- gated blockade of NMDA receptor channels, which leads to the release of substance P and calcitonin gene-related peptide from the sensory C bres. The increased circulating levels of these neuropeptides initiate an important neurogenic inflammation characterized by raised levels of inammatory cells, inammatory cytokines and augmented production of reactive oxygen and nitrogen species . Brain microinjection of substance P activates stress-processing pathways and induces defensive respiratory, cardiovascular, gastrointestinal and psychological changes, as well as stimulating corticosterone secretion by the adrenal glands . Furthermore, in a model of chronic psychosocial stress in shrews, the NK1 receptor antagonist SLV-323 alleviated dentate cytogenesis and diminished the decrease of hippocampal volume induced by stress . Thus, substance P is now widely considered to be involved in the clinical expression of stress.
Customer Reviewsfrom The Old Users
Well, this is what most smart purchasers do. Old customers often drop their feedback on their experience using magnesium supplement for anxiety.
You will come across the review on the product page if you scroll down. They are usually portrayed on the same product page.
Looking up the reviews will facilitate you to decipher whether the brand you are going for to buy magnesium supplement for anxiety is bad or good!
You May Like: How Do Anxiety Meds Work