Best Magnesium For Anxiety

One of the most abundant minerals on the planet is magnesium.

And, with so many important bodily functions, no wonder many advocates like Andrew Huberman and Peter Attia stand behind magnesium supplementation.

Evidence suggests that magnesium can have an important role in helping decrease stress and anxiety.

And, let’s get real, nowadays people are constantly stressed.

So, it seems magnesium can be a good strategy to help reduce stress and anxiety.

However, with so many options available in the market, which is the best one to take?

Here, we’ll review the relationship between magnesium and anxiety and determine the best one to take.

Functions Of Magnesium

Magnesium is involved in over 600 different enzymatic reactions, which help break down molecules into smaller pieces for the body to use. (Source)

Even though it is an essential nutrient, research shows that over 40% of young adults have a magnesium deficiency.

On top of that, as you age, magnesium absorption can reduce by 30%. (Source)

A magnesium deficiency can result in muscle cramps, mood disorders, fatigue, and reduced bone health.

So, what are the roles of magnesium in the body?

Stress And Anxiety In The Body

Before we go into the details on the best magnesium for anxiety, let’s talk more in-depth about what anxiety is and its impact on the body.

Anxiety is a feeling of uneasiness and fear.

There are levels of anxiety; it can go from mild to severe.

It can arise in certain situations or start creeping in without you realizing it.

It can happen to everyone at one point in our lives.

According to research, over 18% have some level of anxiety per year. (Source)

As for stress, I know everyone has dealt with it even once in a lifetime (although, in reality, it might occur once a day).

Stress activates the flight or fight response (even if it is because you are late for work).

As your system prepares for this threat, it starts increasing cortisol levels which can have an impact on your digestive system, sleep, mood, and immune system. (Source)

There are several ways to help reduce stress and anxiety, such as yoga, meditation, and journaling.

However, while these are great options, they might not be enough.

So, a supplement can be your best friend in helping you reduce stress and anxiety.

One of the best supplements out there is magnesium.

So, let’s talk about the relationship between magnesium and anxiety.

Shall we?

Does Magnesium Help With Anxiety?

Research shows that magnesium can have a positive effect on anxiety and stress.

A 2017 study review found that magnesium can improve brain function, leading to a reduction in anxiety (and also a reduction in premenstrual syndrome). (Source)

Also, evidence suggests that magnesium can help lower cortisol levels, which, as we previously saw, is the stress hormone. (Source)

Finally, magnesium seems protective against excessive excitation, which can damage brain cells.

So, it can have beneficial effects on neurological disorders.

Not only can it reduce anxiety, but it can also be a treatment for migraines and possibly depression. (Source)

However, more research is still needed to determine magnesium’s efficacy on anxiety.

Foods High In Magnesium

Supplementing can be a great way to boost your magnesium levels.

But, I always recommend having a mix of natural foods and a supplement.

So, before we go into which magnesium is best for anxiety, it’s essential to know the best sources of magnesium you can find naturally in your foods.

The daily recommended intake for magnesium is 420 mg per day. (Source)

Here is a list of the foods with a higher magnesium content to help you reach the daily recommended intake.

• Pumpkin seeds (1 oz): 168 mg
• Beans (1 cup): 120 mg
• Chia seeds (1 oz): 110 mg
• Buckwheat (1 cup): 86 mg
• Cashews (1 oz): 83 mg
• Spinach (1 cup): 158 mg
• Dark chocolate (1 oz): 65 mg

Keep in mind that you are not going to absorb all of the magnesium in foods.

So, make sure to include 1-2 sources of magnesium in every meal to ensure you get enough daily magnesium.

For that reason, it is always a good idea to supplement.

Best Type Of Magnesium For Anxiety?

There are different kinds of magnesium.

All of which can affect the body differently since it is bound to different molecules.

This can affect the impact and absorption of magnesium in the body.

So, what are the different types of magnesium?

• Magnesium citrate:

  You find magnesium bound to citric acid.

  It is one of the most common forms of magnesium since it is easily absorbed in the body.

  This form of magnesium has laxative benefits, making it an ideal option for those suffering from constipation.

• Magnesium glycinate:

  This magnesium is bound to glycine.

  Glycine is an amino acid that can affect sleep, mood, stress, and cognitive function.

  Research shows that this type of magnesium can help improve sleep quality and reduce chronic fatigue syndrome. (Source)

  Related: Magnesium glycinate vs citrate

• Magnesium threonate:

  The combination of magnesium and threonic acid is easily absorbed in the body, increasing magnesium levels in the brain.

  Research shows it can improve cognitive functions and improve brain health. (Source)

• Magnesium malate:

  Combining magnesium and malic acid produces magnesium malate, a powerful molecule that helps improve mood and regulate blood sugar levels. (Source)

• Magnesium taurate:

  This form combines magnesium with taurine, a powerful antioxidant that can help improve heart health. (Source)

There is one magnesium I left out, and for a good reason.

Magnesium oxide is another common type of magnesium.

You often find it in cheap products due to their low costs.

However, research shows it has a poor absorption rate (it only has a 15% absorption), meaning it is not the best quality product. (Source)

So, out of the ones mentioned above.

Which Magnesium Is Best For Sleep And Anxiety?

Magnesium taurate seems to have a faster absorption rate, resulting in the highest brain concentrations. (Source)

However, magnesium glycinate seems to have positive effects on lowering cortisol and improving sleep quality.

So, to summarize the answer, either magnesium taurate or magnesium glycinate seems to have the most promising evidence regarding its effect on sleep and anxiety.

Side Effects Of Magnesium Supplementation

The risk of developing a side effect from taking magnesium is very low.

The body typically removes the excess magnesium in the body.

But, like any other supplement, you might get certain side effects when adding a supplement to your routine.

The National Institute of Health recommends not exceeding 350 mg of magnesium via supplementation. (Source)

Surpassing this amount can increase the risk of side effects like nausea, diarrhea, and stomach cramps.

Can You Overdose On Magnesium?

Yes, you can overdose on magnesium, but it is very unlikely.

Normally, the magnesium the body doesn’t need gets excreted through the urine.

However, when there are kidney problems, it can increase the risk of magnesium accumulation.

Magnesium toxicity can create symptoms like lethargy, stomach cramps, diarrhea, muscle weakness, and urine retention.

So, if you have an underlying condition or you are taking any medication prescribed by a doctor, make sure you ask if you can take a magnesium supplement and what is the ideal dosage for you.

How Else Can I Reduce Stress And Anxiety?

While supplementing can be a good way to help reduce stress and anxiety, sometimes it might not be enough.

After all, mental problems are tough to handle.

Here are some tips you can try to help you deal with anxiety.

Keep in mind that if you suffer from high anxiety levels or any strategy you use doesn’t seem to make things better, it’s time to call for professional help.

• Practice breathing exercises.
• Do some exercise like walking, yoga, running, or anything else that gets you moving.
• Try some art therapy.
• Meditate when you wake up and when you go to sleep.
• Practice journaling. This can help you clear your mind and thoughts.

Finally, make sure to follow a healthy diet.

It might be tempting to dig into starchy and sugary foods.

They temporarily increase serotonin levels (happy hormone), but they can leave you feeling worse after a couple of hours.

Whole grains provide a steadier energy release, and protein can help promote good sleep thanks to its tryptophan content.

Final Thoughts

Magnesium seems to have an essential role in managing anxiety, other mood disorders, and improving sleep.

The best types of magnesium to supplement are magnesium threonate (due to its high absorption rate) and magnesium glycinate.

While still more research is needed to determine the role of magnesium in anxiety, there is some promising evidence linking these types of magnesium to mood improvement.

Besides supplements, you can also include high magnesium foods like dark chocolate, leafy greens, pumpkin seeds, and chia seeds to boost magnesium intake naturally.