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Does Magnesium Help With Anxiety?

Does Magnesium Help With Anxiety?

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Magnesium as a treatment for anxiety? The body needs magnesium to function properly, including the brain. There is some evidence that suggests taking magnesium supplements may reduce anxiety. Continue reading to learn more about magnesium for anxiety.

Difference Between Anxiety and Depression – Does Magnesium Help With Anxiety?

Anxiety and depression difference: The fact that one term denotes a single sickness while the other denotes a collection of ailments is a significant distinction between anxiety and depression.

In reality, depression is one illness. There are numerous distinct symptoms (see below). And different people may experience it very differently. However, the term “depression” only refers to one illness.

The word “anxiety” can indicate a number of different things. We all experience anxiety occasionally, and the word “anxiety” can be used to describe that feeling simply. However, when we use the word anxiety in a medical context, it actually refers to anxiety disorder.

Some less frequent conditions are included under anxiety. These include panic disorders and phobias. However, generalized anxiety disorder is the most prevalent (GAD). In the US, a generalized anxiety disorder may affect four to five out of every 100 persons. In this post, we’ll concentrate on generalized anxiety.

What is Anxiety Disorder?

According to The National Institute on Mental Health, periodic anxiety is a standard component of life. When faced with a challenge at work, before a test, or before making a crucial decision, you could experience anxiety. However, anxiety disorders involve more than just passing apprehension or terror.

Anxiety and depression difference: It’s critical to get anxiety treatment as soon as possible since, for someone with an anxiety condition, the anxiety does not go away and can worsen over time. The symptoms might affect daily tasks like work performance, academic progress, and interpersonal connections. Generalized anxiety disorder, panic disorder, and various phobia-related disorders are only a few of the several types of anxiety disorders.

Anxiety and depression difference: People with a generalized Anxiety disorder (GAD) display excessive Anxiety or worry, most days for at least 6 months, about many things such as personal health, work, social interactions, and everyday routine life circumstances. Fear and Anxiety can cause significant problems in areas of their life, such as social interactions, school, and work. 

What is Depression?

Depression (also known as Major Depressive Illness or Clinical Depression) is a common but significant mood disorder, according to the National Institute of Mental Health. It produces severe symptoms that interfere with your ability to function on a daily basis, including sleeping, eating, and working. The signs of depression must last for at least two weeks before a diagnosis may be made.

Depression treatment is required when depressive symptoms are chronic and do not go away since some types of depression are slightly different or may arise in unusual situations.

Types of Depression

  • Persistent depressive disorder (also called dysthymia): is a depressed mood that lasts for at least two years. A person diagnosed with persistent depressive disorder may have episodes of major Depression along with periods of less severe symptoms, but symptoms must last for two years to be considered a persistent depressive disorder.
  • Psychotic Depression: occurs when a person has severe depression plus some form of psychosis, such as having disturbing false fixed beliefs (delusions) or hearing or seeing upsetting things that others cannot hear or see (hallucinations). The psychotic symptoms typically have a depressive “theme,” such as delusions of guilt, poverty, or illness.
  • Bipolar disorder: is different from Depression, but it is included in this list because someone with bipolar disorder experiences episodes of extremely low moods that meet the criteria for major Depression (called “Bipolar Depression”). But a person with bipolar disorder also experiences extreme high – euphoric or irritable – moods called “mania” or a less severe form called “hypomania.”
  • Postpartum Depression: is much more serious than the “baby blues” (relatively mild depressive and anxiety symptoms that typically clear within two weeks after delivery) that many women experience after giving birth. Women with postpartum Depression experience full-blown major Depression during pregnancy or after delivery (postpartum depression). The feelings of extreme sadness, anxiety, and exhaustion that accompany postpartum depression may make it difficult for these new mothers to complete daily care activities for themselves and/or their babies.
  • Seasonal affective disorder: is characterized by the onset of Depression during the winter months, when there is less natural sunlight. This Depression generally lifts during spring and summer. Winter Depression, typically accompanied by social withdrawal, increased sleep, and weight gain, predictably returns every year in seasonal affective disorder.
  • SAD Seasonal Depression (Depressed SAD): A form of depression known as seasonal affective disorder (SAD) is triggered by the changing of the seasons; it starts and ends about at the same periods each year. If you have SAD like the majority of people do, your symptoms begin in the fall and last through the winter, draining your energy and making you cranky. Typically, these symptoms go away in the spring and summer. SAD less frequently results in depression in the spring or early summer and clears up in the fall or winter. SAD treatment options include medications, psychotherapy, and light therapy (phototherapy).

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Anxiety Fact Sheet

Anxiety Overview

A mental health condition marked by intense feelings of worry, anxiety, or fear that interfere with daily activities. Panic attacks, obsessive-compulsive disorder, and post-traumatic stress disorder are a few examples of anxiety disorders.
The inability to put aside worry, restlessness, and stress that is out of proportion to the severity of the incident are among the symptoms.
Counseling or medicine, including antidepressants, are used as forms of treatment.


Anxiety Symptoms

Behavioral: hypervigilance, irritability, or restlessness.

Cognitive: lack of concentration, racing thoughts, or unwanted thoughts.

Whole body: fatigue or sweating

Also common:  anxiety, excessive worry, angor animi, fear, insomnia, nausea, palpitations, or trembling

Anxiety Treatment

  • Support group: A place where those pursuing the same disease or objective, such as weight loss or depression, can receive counseling and exchange experiences.
  • Cognitive behavioral therapy: A conversation treatment that aimed to change the negative attitudes, actions, and feelings connected to psychiatric discomfort.
  • Counseling psychology: A subfield of psychology that handles issues with the self that are connected to work, school, family, and social life.
  • Anger management: To reduce destructive emotional outbursts, practice mindfulness, coping skills, and trigger avoidance.
  • Psychoeducation: Mental health education that also helps individuals feel supported, validated, and empowered
  • Family therapy: psychological counseling that improves family communication and conflict resolution.

Anxiety Statistics

It’s critical to understand the distinction between anxiety and depression. Anxiety, in its most basic form, is an excessive feeling of worry, whereas depression, in its most basic form, is an excessive feeling of worthlessness and hopelessness. It is conceivable for someone to experience depression and anxiety simultaneously.


6.8 million

GAD affects 6.8 million adults or 3.1% of the U.S. population, yet only 43.2% are receiving treatment.

Source: National Institute on Mental Health

19 million

19 million adults experience specific phobias, making it the most common anxiety disorder in America.  

Source: ADAA2020

17.3 million

Major depressive disorder affects approximately 17.3 million American adults or about 7.1% of the U.S. population aged 18 and older.

Source: National Institute of Mental Health


Generalized anxiety disorder and depression can both have emotional and physical symptoms.
Anxiety Pain Chest: Generalized anxiety disorder and depression can both have emotional and physical symptoms.

Magnesium For Anxiety: Magnesium Helps Anxiety

Anxiety is characterized by strong apprehension, uneasiness, or trepidation. Specific incidents or circumstances may bring on these emotions, but they may also be the result of more pervasive anxiousness that has no clear cause.

No matter how it manifests, anxiety is unquestionably a condition that affects many individuals. 18.1% of American adults suffer anxiety each year, according to the Anxiety and Depression Centers of America.

It’s not surprising that people frequently use a range of techniques to deal with anxiety given how prevalent it is. Magnesium supplementation is one such approach that has recently attracted attention.

Magnesium as a treatment for anxiety? The body needs magnesium to function properly, including the brain. There is some evidence that suggests taking magnesium supplements may reduce anxiety, but further studies are required to fully understand this relationship.

This article investigates the conventional methods of treating anxiety and the potential advantages of magnesium. Additionally, it discusses any adverse effects to be aware of, potential advantages you might encounter, and how to use magnesium for anxiety.

Magnesium And Anxiety: What Is The Best Magnesium For Anxiety And Depression?

How Is Anxiety Treated? Magnesium Anxiety

The two main approaches to treating anxiety are psychotherapy and drugs. Despite the fact that each person’s experience and needs vary, some people may discover that they benefit the most from combining these two treatments.

One evidence-based therapy that is frequently used to address anxiety symptoms is cognitive-behavioral therapy (CBT). It focuses on assisting individuals in identifying faulty cognitive processes that fuel worry. Additionally, it aids in the development of improved coping mechanisms that enable individuals to better manage anxiety symptoms and lessen avoidance behaviors.

A variety of drugs may also be provided to treat anxiety-related symptoms. Some antidepressant medications, as well as the anxiolytic drug buspirone, can be beneficial. Benzodiazepines, a class of sedatives, and beta-blockers, which are frequently recommended to lower blood pressure, are sometimes prescribed for the momentary relief of anxiety symptoms.

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Is Magnesium Good For Anxiety? How Does Magnesium Help Anxiety?

Can Magnesium Help With Anxiety? One of the most prevalent minerals in the body is magnesium, although many adults frequently consume less magnesium from their diets than they require. Although a real deficiency is uncommon, estimates indicate that up to 48% of adults receive less than the daily recommendations.

Does Magnesium Help Anxiety? It is perhaps not surprising that mineral deficiency has been linked to mental health issues given its importance in processes ranging from energy levels to homeostasis to brain health. Researchers concluded that individuals with depression and other psychiatric illnesses were more likely to have lower magnesium levels after reviewing studies.

The capacity of magnesium to improve brain function and have an impact on cortisol levels in the body makes it possible that it has health benefits. Since cortisol is a hormone linked to stress, reducing its levels in the body may help reduce anxiety.

According to several research, taking magnesium supplements may be beneficial for easing the symptoms of various anxiety disorders. For instance, a 2017 review discovered that taking extra magnesium appeared to lessen premenstrual syndrome anxiety, generalized anxiety, and moderate anxiety’s subjective symptoms (PMS).

This study did point out that the available evidence was of poor quality and that randomized controlled trials were required to fully investigate the effect.

Although these results are encouraging, no other studies have discovered the same effect. Despite the fact that magnesium supplementation seemed to help with depressive symptoms, a 2020 study showed no link between magnesium levels and symptoms of panic disorder or generalized anxiety disorder.

Although there is conflicting evidence, magnesium may have some benefits for anxiety. More research is required to evaluate whether taking magnesium supplements could lessen anxiety and to compare its effects to those of other successful treatments like antidepressants and psychotherapy.

Which Magnesium Is Best For Sleep And Anxiety? Best Magnesium For Anxiety

What Magnesium Is Best For Anxiety? Magnesium supplement for anxiety: Magnesium is accessible in a wide range of forms. It is coupled with many substances, which may affect how quickly and thoroughly the body may absorb it. There are several popular kinds of magnesium dietary supplements, including:

  • Magnesium citrate: This type of magnesium is bound with citric acid. It is the most common type found in supplements and evidence indicates that it is easily absorbed by the body via the digestive tract. This type also has a laxative effect, so it is sometimes utilized to treat symptoms of constipation.
  • Magnesium glycinate: This type of magnesium contains glycine, a type of amino acid that acts as a neurotransmitter in the brain and affects functions including appetite, mood, cognition, and sleep. Some evidence indicates that supplementation of glycine may also help improve sleep quality. Given the impact of sleep quality on mental health, this may also have some beneficial effects on anxiety levels.
  • Magnesium malate: This type is formed by combining magnesium with malic acid, a substance that is found in many different types of fruits. It is also involved with the production of energy in the body, so it could potentially impact symptoms of fatigue.
  • Magnesium taurate: This type contains a combination of magnesium and taurine, an important amino acid with anti-inflammatory properties. 
  • Magenesium threonate: This form contains threonic acid, a compound that is produced from the breakdown of vitamin C. This type of magnesium is easily absorbed and raises magnesium levels in the brain. Animal studies also suggest that it may have neuroprotective effects.

What is the Best Magnesium Supplement For Anxiety? Best Form Of Magnesium For Anxiety

Which magnesium is best for anxiety? Magnesium taurate was discovered to absorb quickly, enter the brain quickly, and produce the highest brain tissue concentrations in a 2019 study evaluating the bioavailability and metabolism of several magnesium formulations. It was also linked to a decline in anxiety-related symptoms. Magnesium oxide and magnesium citrate were the two kinds that were examined that were least bioavailable.

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How Is Magnesium for Anxiety Administered? How Much Magnesium For Anxiety

There are tablets, capsules, powders, and liquid magnesium supplements. Oral intake of tablet and capsule forms is combined with a meal.

Most of the time, tablets should be swallowed whole without being broken, crushed, or suctioned. Before eating, certain capsule tablets can be cracked open and added to soft meals. To be safe, always consult your doctor first.

Before being taken orally, powder forms are combined with a liquid. Laxatives are frequently taken in liquid form.

Magnesium Dosage For Anxiety: Adults between the ages of 18 and 30 are advised to consume 400 mg for men and 310 mg for women daily. The recommended dietary allowance for people over 31 is 320 mg for women and 420 mg for men.

Best magnesium form for anxiety: There are tablets, capsules, powders, and liquid magnesium supplements. Oral intake of tablet and capsule forms is combined with a meal.
Best magnesium form for anxiety: There are tablets, capsules, powders, and liquid magnesium supplements. Oral intake of tablet and capsule forms is combined with a meal.

Your magnesium needs can also often be met by consuming dietary sources of the mineral. Some good food sources of magnesium include:

  • Almonds
  • Avocados
  • Bananas
  • Breakfast cereals
  • Brown rice
  • Dark chocolate
  • Lima beans
  • Peanuts
  • Spinach
  • Tuna
  • Yogurt

There is no standard recommended dose of magnesium for relieving anxiety, so you should always speak to your doctor before taking them for this purpose.

Anxiety And Magnesium: Side Effects of Magnesium

Even when taken at daily maximums, magnesium is generally well tolerated and unlikely to have any negative side effects. According to the National Institutes of Health, in healthy people, the body can naturally handle and eliminate any extra magnesium ingested from dietary sources.

However, you should exercise caution if you take magnesium supplements to prevent going over the established maximum limits. Adults should adhere to a daily intake limit of 350 mg unless otherwise advised by a healthcare provider. Some magnesium compounds, such as magnesium citrate, may result in some symptoms of diarrhea or upset stomach.

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Is Magnesium Good For Anxiety? Magnesium Deficiency Anxiety

Magnesium plays a multifaceted role, and a lack of it has been linked to a variety of non-specific cognitive alterations, including agitation, fear, anxiety, sadness, nausea, poor concentration, sleeplessness, and restlessness. The mental disease known as neurosis is characterized by several of these characteristics.

Magnesium Citrate For Anxiety

It produces a more tranquil, restful state by binding to calming receptors and inhibiting the action of more stimulating neurotransmitters. It assists in controlling the release of stress hormones like cortisol, acting as a brake on the nerve system of your body.

Magnesium Taurate Anxiety

Taurine, an amino acid found in magnesium taurate, has relaxing, neuroprotective, and anti-inflammatory properties in the brain. Taurine also seems to facilitate the entry of magnesium into the brain. It is very mild on the GI system, making diarrhea and loose stools infrequent side effects.

Magnesium Oxide For Anxiety

It produces a more tranquil, restful state by binding to calming receptors and inhibiting the action of more stimulating neurotransmitters. It assists in controlling the release of stress hormones like cortisol, acting as a brake on the nerve system of your body.

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Creating a treatment plan that addresses the physical aspects of withdrawal, the psychological connection with drug use, and managing underlying mental health disorders is part of setting clients up for success.  A thorough mental health analysis identifies possibilities for treatment.  Meeting with mental health counselors and medical care providers means access to behavioral therapy and medication treatment. At our dual diagnosis treatment center, We Level Up can implement the highest quality of care. 

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Does Magnesium Help With Anxiety? FAQs

What is Magnesium Glycinate Anxiety? Magnesium Glycinate For Anxiety

Magnesium Citrate Anxiety: Easy to absorb and maybe soothing, magnesium glycinate. It might lessen stress, sleeplessness, anxiety, and depression. More research is necessary because there isn’t enough scientific data to support this usage. Due to its relaxing properties, magnesium glycinate is frequently used to treat insomnia, sadness, and anxiety.

Magnesium For Sleep And Anxiety: Best Magnesium For Sleep And Anxiety

Magnesium for anxiety and sleep: Magnesium may assist in calming the bodily nerves that keep people awake. While melatonin has been shown to be effective in treating some sleep disorders, a doctor may not advise taking magnesium unless there is another reason, such as signs of low magnesium levels.

What’s the Best Time To Take Magnesium For Anxiety?

As long as you can take your magnesium supplements consistently, you can take them at any hour of the day. While some people may find it easiest to take their supplements first thing in the morning, others may find that taking them with dinner or right before bed works well for them.

Can Magnesium Cause Anxiety?

Magnesium has been associated in medical studies with decreased anxiety. By encouraging the generation of melatonin and serotonin, which improve your mood and aid in sleep, magnesium aids in relaxation. Inflammation and stress are heightened by the release of cytokines and cortisol, which magnesium decreases.

How Much Magnesium Glycinate 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.

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