From the Guidelines
Magnesium supplementation can be a helpful addition to anxiety management, particularly for individuals with magnesium deficiency, and may help reduce anxiety symptoms. When considering magnesium supplementation for anxiety, it's essential to note that the provided evidence does not directly address the effectiveness of magnesium for anxiety management [@\3@]. However, based on general knowledge of magnesium's role in neurotransmitter regulation and stress response, magnesium supplementation may be beneficial for some individuals.
Key Considerations for Magnesium Supplementation
- A typical supplementation regimen involves taking 200-400mg of magnesium daily.
- Common forms of magnesium include magnesium glycinate, magnesium citrate, or magnesium L-threonate, which are generally better absorbed than magnesium oxide.
- It's best to start with a lower dose and gradually increase to avoid digestive side effects like diarrhea.
- Taking magnesium with food can help minimize gastrointestinal discomfort.
- Magnesium works by regulating neurotransmitters that calm the nervous system and by reducing stress hormones like cortisol, and it also supports GABA function, an inhibitory neurotransmitter that produces calming effects.
Important Precautions
- While magnesium can be a helpful addition to anxiety management, it should not replace professional mental health treatment for significant anxiety disorders.
- People with kidney disease should consult their doctor before supplementing, as should those taking certain medications like antibiotics or diuretics due to potential interactions [@\3@]. Given the lack of direct evidence on magnesium supplementation for anxiety in the provided studies, the recommendation is based on the understanding of magnesium's physiological effects and its potential benefits for anxiety management, prioritizing caution and emphasizing the importance of professional mental health treatment for significant anxiety disorders [@\1@, @\2@, @\3@].
From the Research
Magnesium Supplementation for Anxiety
- Magnesium supplementation has been studied as a potential treatment for anxiety, with some studies suggesting a beneficial effect on subjective anxiety in anxiety-vulnerable samples 1.
- A systematic review of 18 studies found that four out of eight studies in anxious samples, four out of seven studies in premenstrual syndrome (PMS) samples, and one out of two studies in hypertensive samples reported positive effects of magnesium on subjective anxiety outcomes 1.
- Another systematic review of 15 studies found that five out of seven studies measuring anxiety-related outcomes reported improvements in self-reported anxiety, suggesting that supplemental magnesium may be useful in the treatment of mild anxiety 2.
- A post-hoc analysis of a randomised controlled trial found that magnesium supplementation, with or without vitamin B6, significantly improved anxiety and depression scores, as well as quality of life, in stressed healthy adults 3.
- Animal studies have also shown that chronic intake of supplemental magnesium chloride can have an anxiolytic effect, reducing anxiety-like behavior in rats 4.
- A systematic review of 32 articles on the role of magnesium in mental disorders found that supplementation with magnesium could be beneficial, particularly in depressive disorders, and highlighted the need for ad hoc clinical trials to evaluate the efficacy of magnesium alone or together with other drugs 5.
Key Findings
- Magnesium supplementation may have a beneficial effect on subjective anxiety in anxiety-vulnerable samples 1, 2.
- The quality of the existing evidence is generally poor, and well-designed randomised controlled trials are needed to further confirm the efficacy of magnesium supplementation for anxiety 1, 2.
- Magnesium supplementation may be particularly beneficial for individuals with low magnesium status at baseline 2.
- The anxiolytic effect of magnesium supplementation may be related to its ability to increase the concentration of magnesium in plasma and cerebrospinal fluid 4.