How Effective Is Magnesium for Anxiety?

Magnesium is thought to reduce anxiety by soothing the nervous system, improving mood, and promoting relaxation, according to research. Magnesium is available in a variety of forms and supplements, making it difficult to choose the right one.

In this article, we will discuss magnesium for anxiety , the types of magnesium, and how to choose the appropriate magnesium supplement to support your mental health.

Which Type of Magnesium Is Best for Anxiety?

In addition to its role in muscle and nerve function, blood sugar control, immune function, and mood regulation, magnesium is an essential mineral that plays a role in over 300 body processes.

In addition to leafy greens, nuts and whole grains, magnesium can also be found naturally in many foods, however nearly half of all adults in the United States do not consume enough magnesium from their diet on a daily basis. Magnesium deficiency has been linked to anxiety, which suggests that magnesium supplementation may be beneficial for those suffering from anxiety.

Here is what you need to know about the different types of magnesium that may alleviate anxiety symptoms.

Magnesium Glycinate

Magnesium glycinate is a form of magnesium that is highly bioavailable and is quickly absorbed by the body. Magnesium and glycine, an amino acid, are combined in this magnesium supplement. Glycine acts as a neurotransmitter (chemical messenger) and is known to have a calming effect on the nervous system.

Magnesium glycinate may promote relaxation as well as improve sleep quality, both of which are essential in managing anxiety. Additionally, it has a gentler effect on the digestive system than other forms of magnesium, which makes it an ideal choice for individuals with sensitive stomachs.

A person suffering from anxiety may have difficulty falling and staying asleep throughout the night, and too little sleep may make the anxiety symptoms worse. As a result, anxiety can create a vicious cycle that is difficult to break when living with the condition. As a naturally occurring hormone that regulates sleep-wake cycles, magnesium eases the nervous system, relaxes tense muscles, and promotes melatonin production. Magnesium may help you sleep better by calming your nervous system, relaxing tense muscles, and promoting melatonin production.

Magnesium Taurate

Taurine is an amino acid that contains anti-inflammatory and neuroprotective properties. Magnesium taurate is a combination of magnesium and taurine. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is known to have calming effects on the brain and may provide relief from anxiety and improve mood.

According to studies examining magnesium taurate's effectiveness on anxiety in animal models, magnesium taurate supplementation may be able to calm the nervous system and reduce fear and stress in a significant way. As a result of this calming effect, people who suffer from anxiety may benefit from it. This effect needs to be studied in humans, however, further research is required.

Magnesium L-Threonate

By crossing the blood-brain barrier, magnesium L-threonate increases magnesium levels in the brain, where it interacts with receptors that affect mood, cognitive function, and stress response. In preliminary studies involving animal models, magnesium L-threonate supplementation significantly reduced anxiety levels and improved cognitive function and emotional regulation.

It was found that after 12 weeks of supplementation with magnesium L-threonate, older adults with stress and anxiety experienced significant improvements in their anxiety symptoms, according to a 2022 study exploring the effects of magnesium L-threonate on stress and anxiety.

What is the recommended dosage of magnesium for anxiety?

As a general guideline, an adult male should consume 400 to 420 milligrams of magnesium every day, while an adult female should consume 310 to 320 milligrams. As a general rule, the RDA meets your body's basic magnesium requirements and does not address magnesium's potential role in managing anxiety.

As with any medication, the amount of magnesium you should take for anxiety depends on your age, sex, overall health, and the type of magnesium that you are taking, since different types of magnesium absorb at different rates in the body.

Magnesium supplements should be prescribed by your healthcare provider according to your individual needs, as with any dietary supplement.

How Long Does Magnesium Take to Work?

There are several factors that determine how fast magnesium works for anxiety, including:

Different forms of magnesium have different properties that affect the body's absorption of magnesium. There are several forms of magnesium that are highly bioavailable, including magnesium chloride, magnesium glycinate, and magnesium L-threonate.

In the case of a magnesium deficiency, supplementation may take longer to boost your body's magnesium levels and alleviate anxiety.

A person's diet can have a significant impact on his or her ability to absorb magnesium. There is evidence that medium-chain triglycerides (fats) found in certain foods (e.g., coconut oil and whole milk) may aid the body in absorbing magnesium.

In terms of dosage and timing, research indicates that splitting magnesium supplements into three smaller doses throughout the day is an effective method for increasing absorption.

Anxiety is treated with magnesium for a period of time that differs from person to person. There may be improvement within a week of magnesium supplementation for some people, while for others, improvement may not occur for six weeks or longer. After several weeks, if you do not experience improvements, speak to your healthcare provider about adjusting your dosage or exploring other options to treat your anxiety.

Is it possible to experience side effects?

Although magnesium is generally considered safe, some individuals may experience mild side effects when they take more than the recommended amount. There are a number of possible side effects associated with magnesium supplementation, including:

• Constipation
• Diarrhea
• Nausea

It is recommended that you consult a healthcare provider if you experience side effects while taking magnesium. Depending on your condition, they may recommend adjusting your dosage or trying alternative forms of magnesium.

If you consume more than 5,000 milligrams of magnesium per day, you may experience magnesium toxicity, which can lead to more severe side effects and require prompt medical attention to avoid serious complications.

Symptoms of magnesium toxicity include:

• Low blood pressure
• Vomiting
• Facial flushing (redness)
• Lethargy
• Muscle weakness
• Difficulty breathing
• Irregular heartbeat

If you are considering taking magnesium to assist in managing anxiety, consult a healthcare professional. It is helpful if you consult with them in order to determine which type and dosage is most effective for you.

Conclusion

So, Magnesium for anxiety is a good option. As a result of improved sleep quality, a calming effect on the nervous system, a calming effect on mood, and a reduction in muscle tension, magnesium may help to reduce anxiety symptoms. It has been found that magnesium L-threonate and magnesium glycinate may be particularly effective in reducing anxiety. Despite individual differences, noticeable improvements may occur within a few weeks of taking magnesium supplements on a daily basis. Magnesium may be more effective when combined with other healthy coping strategies.