Using Magnesium for Anxiety - Does It Really Help?

Some people have suggested using magnesium for anxiety symptoms.

There is some evidence that it might just work.

Everyone have heard of calcium but did you know that magnesium is involved in more than 300 chemical reactions in your body?

Studies have shown that stress hormones released by your body depletes the mineral magnesium from your body.

A low level of magnesium could compromise the health of your body leading to symptoms such as fatigue, restlessness, fear, insomnia, anxiety, depression and memory loss.

Read on to find out several research findings that give insights into the health benefits of using magnesium to fight off anxiety...

Research Study on the Health Benefits Using Magnesium for Anxiety

Several research studies have found that people suffering from anxiety disorders tend to have lower levels of magnesium in their body. Other studies also show a causal link between low magnesium levels and certain phobic (fear) disorders.

Magnesium has been shown in both animal and human studies to have a calming effect on the symptoms of stress and anxiety. Also, it is shown to help relax tight muscles, great for those also suffering from muscle spasms.

Let's take a quick look at two clinical trials and see what information we can get out of them.

Research Study #1

This French study involving 264 volunteers showed that those given an herbal supplement that also contained 300 mg of magnesium had significantly less anxiety and depression symptoms than those taking a look-alike placebo (sugar pill).

Is it the herb or magnesium? It could be either or both.

From this study alone, we cannot say. Nevertheless, magnesium may have a role to play in helping to reduce anxiety.

Here's the reference to this published study.

magnesium for anxiety research paper 1

Research Study #2

This study with 80 healthy men showed that taking a multivitamin containing calcium, magnesium and zinc resulted in significant reduction in stress and anxiety.

As with the first study, the researchers used a combination product, making it impossible to tell which of the ingredient is directly responsible for cutting down the stress levels.

In this case, perhaps it's best to take not just magnesium but zinc and calcium along with it. That's actually not a bad idea at all.

Here's the reference to this study.

magnesium for anxiety research paper image 2

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What Are the Best Sources of Magnesium?

When possible, it is best to get the magnesium your body needs from your diet.

Besides the magnesium you will receive from eating foods high in magnesium, you will also benefit from all the other nutrition found in foods.

Of course, taking a magnesium supplement can quickly help to boost the amount in your body.

Also, if your magnesium level is really low, supplemental magnesium is the quickest way to bring the levels back up.

Foods rich in magnesium includes the following:

Spinach

Oats

Dark green leafy vegetables

Walnuts and nuts

Chicken

Salmon

Broccoli

Sunflower seeds

Another major advantage of taking a magnesium supplement, instead of trying to get this mineral from your diet, is that you know the exact amount that you are getting daily.

This will allow you to try out different dosages and find out the dosage to take for optimum results.

Would Magnesium Supplements Help If You Are Not Low in Magnesium?

This is an excellent question that deserves further research study. At this stage, no one really knows for certain.

You could get your blood magnesium levels measured. This way you will know if your body is low in this mineral.

Do keep in mind that , low magnesium level is just one of many possible causes of anxiety disorder. Indeed, there are many other causes.

Dose to Use

Experts suggest taking 200 or 300 mg three times daily. It is best to combine it with about 400 mg of calcium as well although that is no absolutely necessary.

The two benefits of this combination are that your bones will love the calcium and you reduce the possibility of loose stools that may be caused by high doses of magnesium.

Indeed many Ca/Mg (calcium & magnesium) supplements promoted for improving bone health is just the formulation you are looking for.

Higher doses of magnesium can be safely if you do not suffering from kidney disease and if taken under the supervision of your health care professional.

Bottom Line

Using magnesium for anxiety symptoms is an inexpensive way to fight off anxiety.

Why not give it a try?

Studies suggest that it may be helpful in some individuals. And you won't really know if it will work in your particular situation unless you try it out.

It is low-cost, safe and easy to take.

Moreover, magnesium supplement can be safely combined with other natural remedies designed to reduce anxiety so there is no concern there.

And as a bonus, it's also one of the minerals your bones need (along with calcium) to keep them strong and healthy.

But always keep in mind that there are many other natural supplements that are used to help reduce anxiety symptoms as well. Many of them you might not have heard of.

See our Complete List of Natural Remedies for Anxiety to discover what they are.

natural supplements anxiety image

Here, you'll get a detailed listing of all natural remedies used around the world for reducing anxiety and stress.

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References to Using Magnesium for Anxiety

Revised: 21.07.2015

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