Can Magnesium Help Manage Stress & Anxiousness? Here's Where The Science Stands

If you're one of the nearly 40 million Americans who struggle with stress and anxiousness, you know how debilitating it can be. And while there are tons of wonderful stress management tools out there, sometimes a little bit of extra support is needed. That's where magnesium supplementation could come in.*

The connection between magnesium, also known as "nature's relaxation mineral," and anxiousness is complex. The best way to start understanding it is by first thinking about magnesium deficiency.

"Magnesium deficiency is not uncommon in the U.S.—and neither is anxiety," says Ilene Ruhoy, M.D., Ph.D. And seeing that there are over 3,700 magnesium-binding sites3 in your body, a magnesium deficiency can affect your health in numerous ways.

With this in mind, it's natural to wonder if upping your daily magnesium intake could potentially help you better manage stress.* According to top integrative and functional medicine doctors, the signs point to yes: "Several4 studies5 have shown magnesium to be beneficial for anxiousness with improvements in sense of calm, contentment, and resilience," says Ruhoy. Integrative medicine doctor Marvin Singh, M.D. agrees, saying that magnesium is one of his favorite natural supplements for easing stress.

Magnesium's calming effect might have to do with its ability to maintain serotonin and dopamine levels in the brain—two neurotransmitters that play a very important role in mood and relaxation.* Magnesium also influences the activity of GABA, the main inhibitory neurotransmitter in the brain that is intricately involved in anxiety.* (GABA receptors are actually the target of popular benzodiazepine drugs like Xanax).

Magnesium supplements have relatively few side effects, so there isn't much risk in trying them out for stress relief.* You can take magnesium in the form of a powder, capsule, or liquid supplement.

Beware, though, that certain forms of magnesium, like magnesium sulfate and citrate, can give you diarrhea if you take too much at once. Magnesium glycinate (the most effective form of magnesium for sleep), on the other hand, doesn't seem to cause digestive upset—and has the added bonus of promoting deeper, more restorative rest too.*

Are there any other safety concerns to worry about when taking magnesium glycinate? According to Singh, "Those with kidney disease, heart disease, arrhythmias, and certain other conditions should, seek the advice and guidance of their medical doctors before taking a magnesium supplement to ensure that it is the right thing for them."