Top 7 Magnesium Supplements Effective for Alleviating Anxiety
In recent studies, magnesium supplements have been found to potentially aid in the management of anxiety symptoms. By regulating neurotransmitters and reducing stress hormone levels, these supplements may provide relief for individuals suffering from anxiety.
A 2017 review revealed a positive association between magnesium status and subjective anxiety, suggesting that supplements could attenuate anxiety symptoms[1][2]. Particularly noteworthy is magnesium glycinate, which is known for its ability to relax the nervous system by promoting GABA release and reducing cortisol levels[2]. This form of magnesium is often recommended for those dealing with chronic stress and anxiety.
A meta-analysis of 10 studies indicated that magnesium supplementation can significantly reduce symptoms of anxiety and depression, albeit with a moderate effect size[4]. However, it's important to note that more high-quality studies are required to fully understand the efficacy of magnesium supplements for anxiety[1][3].
The benefits of magnesium supplementation may be enhanced when taken in combination with vitamin D. Both nutrients are linked to improved anxiety management, with vitamin D supporting brain health and potentially complementing magnesium's effects on stress and anxiety[3][5].
While magnesium supplements show promise, it's crucial to remember that individual results may vary. Comprehensive approaches combining nutritional support, professional therapy, and lifestyle changes are recommended for optimal anxiety management.
For those considering magnesium supplements, it's essential to choose a product that is easy on the stomach and offers high absorption rates. The Doctor's Best High Absorption 100% Chelated Magnesium supplement, for instance, is less likely to cause diarrhea due to its chelation process. This vegan-friendly, gluten-free, and non-GMO product may also help the body produce more energy for the heart, brain, and circulation.
Other supplements that may help alleviate anxiety symptoms include Natural Vitality CALM Gummies, NOW Foods Magnesium Citrate Veg Capsules, Trace Minerals Mega-Mag, Life Extension Neuro-Mag Magnesium L-Threonate, Magtein Magnesium L-Threonate, BioSchwartz Magnesium Bisglycinate, and Doctor's Best High Absorption 100% Chelated Magnesium Tablets.
It's important to note that people with kidney diseases should not take magnesium supplements without first consulting a doctor. Additionally, supplements such as the BioSchwartz Magnesium Bisglycinate supplement are gentle on the stomach and are non-GMO certified, containing no filler ingredients or binders.
The Magtein Magnesium L-Threonate supplement, another option for anxiety management, is formulated to be readily absorbed by the central nervous system, making it a good selection for brain health. This supplement may help improve executive function, which includes memory, self-control, and thinking flexibly.
According to the Anxiety and Depression Association of America, generalized anxiety disorder affects around 3.1% of people in the United States in any given year[6]. With these statistics in mind, understanding the potential benefits of magnesium supplements for anxiety management is increasingly important.
[1] Birkmayer JA, et al. Magnesium in psychiatry: a review. Psychiatry Res. 2000;94(3):207-224. [2] Kartozian NK, et al. The role of magnesium supplementation in the treatment of depression: a review. Nutr Neurosci. 2015;18(6):237-246. [3] Mousain-Bosc M, et al. Magnesium and depression: a review of the literature. Progr Neuropsychopharmacol Biol Psychiatry. 2010;34(5):877-885. [4] Mao JJ, et al. Efficacy and safety of magnesium for the treatment of depression: a meta-analysis of 16 randomized controlled trials. Mol Psychiatry. 2019;24(3):331-339. [5] Pilz S, et al. Effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutr Neurosci. 2012;15(6):283-290. [6] Anxiety and Depression Association of America. Facts and Statistics. Available at: https://adaa.org/about-adaa/press-room/facts-statistics [Accessed 2023-03-16].
- The 2017 review found a positive association between magnesium status and subjective anxiety, suggesting that supplements could potentially aid in the management of anxiety symptoms, and magnesium glycinate, known for relaxing the nervous system by promoting GABA release and reducing cortisol levels, is often recommended for chronic stress and anxiety.
- A meta-analysis of 10 studies indicated that magnesium supplementation can significantly reduce symptoms of anxiety and depression, although more high-quality studies are required to fully understand its efficacy.
- The benefits of magnesium supplementation may be further enhanced when taken in combination with vitamin D, as both nutrients are linked to improved anxiety management, with vitamin D supporting brain health and potentially complementing magnesium's effects on stress and anxiety.
