Can Magnesium supplements help treat anxiety?
Magnesium is an essential mineral that our bodies need to function properly. It’s found in various foods like green vegetables (e.g. spinach and kale), avocado, whole grains, dark chocolate, and nuts. It plays a key role in helping our muscles and nerves work, regulating blood sugar, and keeping our bones healthy.
Research indicates that magnesium might also have an impact on mental health, particularly anxiety. A review looking into natural remedies for anxiety found that magnesium could be a promising treatment option for this condition.
In 2017, a systematic review and meta-analysis pooled data from 7 randomized controlled trials involving 318 participants to evaluate the effects of magnesium supplements on anxiety. The findings were encouraging: they suggested that taking magnesium supplements could lead to a noticeable reduction in anxiety symptoms.
Magnesium and Anxiety
Magnesium plays a role in calming our nerves and reducing stress. One way it does this is by blocking the action of excitatory neurotransmitters like glutamate, which are linked to feelings of anxiety. Glutamate is a key player in brain functions like memory and mood regulation. When there's not enough magnesium around, glutamate can become overactive, leading to increased anxiety.
Research suggests that low levels of magnesium might contribute to anxiety symptoms, and taking magnesium supplements could help ease them for some people. However, the evidence isn't conclusive yet, and more research is needed to confirm how effective magnesium is for treating anxiety.
Another way magnesium helps with anxiety is by easing muscle tension. When our muscles are relaxed, it can help alleviate some of the physical symptoms of anxiety.
Magnesium also boosts the activity of GABA, a neurotransmitter that has a calming effect on the brain by slowing down signals. By enhancing GABA's activity and dampening the effects of glutamate, magnesium helps to soothe anxious feelings.
It's important to talk to a healthcare professional before starting any new supplement regimen, as they can provide personalized advice based on your individual needs and health status.
Magnesium Supplementation
The recommended daily allowance (RDA) for adults falls within the range of 310 mg to 420 mg., although, this requirement varies depending on factors such as age and gender. Speak with your doctor before incorporating any supplements into your regimen to determine the appropriate dosage.
When considering magnesium supplementation for anxiety, understanding the various forms and their specific benefits can help tailor your choice to suit your needs.
- Magnesium Glycinate
This form is highly absorbable and is often recommended for anxiety due to its calming effect. Glycine, an amino acid that's bound to magnesium in this form, not only enhances absorption but also possesses its own relaxing properties. Foods rich in protein, such as fish, dairy, and meat, naturally contain magnesium glycinate. - Magnesium L-Threonate
This particular form has potential cognitive benefits, including anxiety reduction. Studies suggest that magnesium L-threonate may be effective at crossing the blood-brain barrier, which could make it particularly useful for addressing anxiety-related symptoms by directly influencing brain function. - Magnesium Citrate
While not as readily absorbed as some other forms, magnesium citrate is still a popular choice for its affordability and its ability to support bowel movements. Some individuals find relief from anxiety symptoms when their digestive system is functioning optimally. - Magnesium Acetyl Taurate
Combining magnesium with taurine, an amino acid known for its calming effects, magnesium acetyl taurate offers a unique approach to anxiety relief. This form may provide dual benefits by targeting both magnesium deficiency and promoting relaxation through taurine's actions. - Magnesium Chloride
WKnown for its high absorption rate, magnesium chloride is readily taken up by the body. It has been associated with improvements in fasting glucose levels in individuals with type 2 diabetes. Additionally, research suggests that magnesium chloride may help reduce symptoms of anxiety and depression, making it a promising option for those seeking natural remedies for mood disorders.
When considering magnesium supplementation for anxiety, it is important to choose the right form of magnesium, as different forms have different absorption rates and effects on your body, as well as any coexisting health conditions, and personal preferences.
Speak with Your Doctor
It is important to speak with your doctor about taking magnesium supplements for anxiety because although there's evidence indicating they might help with symptoms, they are not a singular solution for anxiety management. They should be seen as part of a broader approach to managing anxiety, which could include lifestyle adjustments and other therapies.