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Magnesium is essential to every organ in the body, especially the heart, kidneys, and muscles. It plays a role in enzyme activation, energy production, and regulating other nutrients in the body. Magnesium is a mineral found in many foods, including green leafy vegetables, whole grains, and nuts. Still, many people fall short of their daily magnesium needs.
While true magnesium deficiency is rare, low levels of the mineral can have adverse effects on the body. Symptoms may include sleep disorders, irritability, confusion, muscle spasms, and low blood pressure. Decreased levels of magnesium have also been linked to anxiety and stress.1
Anxiety is characterized by worried thoughts and feelings of tension, typically focused on future-oriented concerns. Anxiety can manifest in physical symptoms like dizziness, increased blood pressure, rapid heartbeat, and excessive sweating.
Many people turn to magnesium supplementation to better manage stress and its symptoms. But what does science say about using magnesium for anxiety?
Benefits of Magnesium on Anxiety
Magnesium may help reduce anxiety symptoms through multiple mechanisms.
Controlling Neurotransmitters
Magnesium can help control the neurotransmitters or chemical messengers of the brain, resulting in a calming effect on the body. Magnesium is an intracellular ion, but it can shift to the extracellular compartment as a protective mechanism upon exposure to a stressor. In the extracellular space, magnesium can inhibit excitatory neurotransmitters that ultimately contribute to stress in the body.3
For example, glutamate is an excitatory neurotransmitter with receptors throughout the central nervous system. It plays a role in cognition, memory, and mood.4 Magnesium interacts with the N-methyl-d-aspartate (NMDA) receptor, which is necessary for glutamatergic excitatory signaling.5 Hypomagnesaemia, or magnesium deficiency, can lead to abundant excitatory signaling, triggering stress and anxiety.
Promoting GABA Activity
Gamma-aminobutyric acid, or GABA, is an inhibitory neurotransmitter. It can block signals in your central nervous system, slowing your brain and producing a calming effect—a welcomed relief in times of anxiety.
So, where does magnesium come in? In addition to inhibiting glutamatergic transmission, magnesium has been shown to promote GABA activity.1
Regulating Muscle Tension
Magnesium is an essential nutrient for optimal muscle function and relaxation.6 Unfortunately, a common symptom of anxiety is muscle tension. So, a magnesium deficiency can lead to increased muscle tension and cramping, exacerbating anxiety symptoms. On the other hand, adequate magnesium levels can help reduce tension and mediate that symptom of anxiety.
Best Forms of Magnesium for Anxiety
Dietary supplements can fill in the gaps for those unable to meet their magnesium needs. But what are the best forms of magnesium for anxiety?
Magnesium citrate:
Magnesium citrate is a popular supplement that combines magnesium and citrate ions. It is more bioavailable than other forms of magnesium, meaning it is more easily absorbed in the body. Additionally, recent research shows magnesium citrate can significantly improve many health markers, including anxiety levels.
Magnesium oxide: Magnesium oxide is one of the most common magnesium supplements formed with oxygen and magnesium ions. Magnesium oxide has been linked to improvements in reducing migraine headaches, a common symptom of chronic anxiety.
Magnesium Chloride: Magnesium chloride is typically more wholly absorbed than other forms of magnesium and has been linked to improved fasting glucose levels in those with type 2 diabetes.9 Furthermore, magnesium chloride has been linked to decreased anxiety and depression symptoms.
Magnesium Orotate: Magnesium orotate is a magnesium salt of orotic acid. Recent research has shown magnesium orotate may play an influential role in the microbiome-gut-brain access.11 A healthy gut-brain axis favors improved anxiety management.
Magnesium Acetyl Taurate: Magnesium acetyl taurate combines magnesium with the amino acid taurine. Research has shown it is absorbed rapidly and can pass through the brain easily, which may be beneficial for anxiety management.