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Magnesium for anxiety: Does the supplement really work as a chill pill

Magnesium for anxiety: Does the supplement really work as a chill pill - NL-097

Occasional anxiety can be a response to a stressful situation and it usually manifests as physical, emotional and psychological symptoms such as excessive worry, feeling nervous and uneasy, racing heart, sweating, shortness of breath, headache, nausea and gastrointestinal problems. Some other common symptoms of anxiety include dry mouth, muscle tension, dizziness, unexplained pains and difficulty falling asleep. 

Magnésium contre l'anxiété : ce supplément est-il vraiment efficace comme calmant ?

Healthy diet, exercise, meditation and breathing exercises can help you reduce your anxiety levels. Can magnesium supplements help? 

Magnesium and your health 

Magnesium is a very special mineral that plays an incredibly diverse role in keeping you healthy and reducing the risk of many chronic diseases. It acts as an essential co-factor in more than 350 enzyme systems that are responsible for carrying out and regulating many important biochemical reactions in the body. For example, it is required for the synthesis of proteins, DNA, RNA, ATP molecules and antioxidant glutathione. Magnesium supports cardiovascular health [1], improves insulin resistance [2], keeps your bones and muscles healthy, supports the immune system, and regulates blood glucose levels. 

Magnesium also plays a very important role in the nervous system function. It is required for healthy nerve transmission, and neuromuscular function. [3] Healthy magnesium levels in the body calm your nerves, promote good sleep, and reduce symptoms of stress, depression and anxiety [4-5]. Even a mild form of magnesium deficiency can trigger a range of symptoms associated with a frayed nervous system such as muscle rigidity, muscle weakness, disorientation, memory loss, general fatigue, back pain and more. 

Magnesium deficiency has been associated with conditions such as depression, anxiety, migraine, chronic fatigue syndrome, muscle cramps, muscle tension, fibromyalgia and tinnitus. 

Magnesium for anxiety and stress

Magnesium has a complex relationship with stress. On one hand, chronic state of stress robs our body of magnesium, creating deficiency. On the other hand, your body utilizes magnesium in a number of ways to deal with stress and reduce symptoms of stress and anxiety. Studies suggest that magnesium calms the nervous systems and helps alleviate many symptoms associated with anxiety such as muscle tension, irregular heartbeat, migraine, fatigue and over sensitivity to pain.  

  1. Regulates stress hormones and reduces cortisol levels, which empowers the body to manage stress in a much more efficient manner.  
  2. Regulates the production of neurotransmitters (such as serotonin, GABA and BDNF). These hormones and chemical compounds are responsible for regulating mood, cognitive function, stress response and sleep.  
  3. Relieves muscle tension, which is one of the most common symptoms of anxiety. Some of the early signs of magnesium deficiency often manifest as muscle twitches, tremors, muscle cramps and muscle fatigue. Magnesium prevents accumulation of excess calcium in the muscles that can cause painful contractions

Other ways magnesium helps in anxiety 

  1. Improves symptoms of insomnia and promotes sleep
  2. Reduces fatigue and improves energy levels
  3. Helps in pain management (migraine, fibromyalgia and PMS)
  4. Reduces irregular heartbeat (arrhythmia)

If the symptoms of anxiety become intense and start to interfere with your life, it can be a sign of something more serious such as anxiety disorder. If the sense of impending danger doesn’t seem to go away and you feel you are losing control, it is best to seek guidance from your healthcare provider.

References:

  1. Forrest H. Nielsen. The Role of Dietary Magnesium in Cardiovascular Disease. Nutrients 2024
  2. Akimbekov et al. The role of magnesium in pancreatic beta-cell function and homeostasis. September 2024.
  3. Kirkland et al. The Role of Magnesium in Neurological Disorders. Nutrients. 2018
  4. Moabedi et al. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Front. Psychiatry. 2023
  5. Rawji et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024. 

By SANUSq Research team