Can magnesium supplements genuinely reduce anxiety symptoms?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Magnesium deficiency is often associated with increased levels of anxiety symptoms. In the modern diet, this essential mineral is frequently lacking. Magnesium glycinate is the best form to relieve anxiety symptoms. It can easily cross the blood-brain barrier. This results in more GABA being produced, leading to improved neural activity.
Optimal Timing
- Take 200-400mg approximately 30 minutes before bedtime
- Nightly use leverages natural circadian cortisol drops
- Avoid taking with high-fiber meals to prevent absorption issues
Synergistic Combinations
- Pair with L-Theanine for enhanced GABA receptor activation
- Combine with vitamin B6 to boost magnesium cellular uptake
- Avoid concurrent calcium supplementation which competes for absorption
Deficiency Indicators
- Muscle cramps or eyelid twitches suggest possible deficiency
- Restless legs syndrome correlates with low magnesium levels
- Lab testing through RBC magnesium provides accurate assessment
This mineral has a direct effect on the balance of neurotransmitters. GABA regulates the calmness of our nervous system. Hence, magnesium plays a role in the production of GABA as well as receptor sensitivity. When low in this mineral, we see elevated neural excitability producing anxiety-like symptoms. Studies have shown that symptoms can be reduced within 4-6 weeks, provided supplementation is continued.
Keep track of your progress in an orderly fashion. Notice first your diminished nighttime worries. You are now beginning to relax physically as your muscle tension subsides. Please keep a record of your symptoms, the amount taken, and its effects. Many people report considerable improvement by the third week. The blood tests show restoration of the mineral levels.
Select supplements that have undergone third-party testing. Look for NSF or USP certification seals. Avoid products with unnecessary fillers. I suggest starting with 200mg nightly. If necessary, increase the dosage gradually. Consistency is more important than high dosages. The nervous system adjusts slowly.
Read the full article: 10 Natural Anxiety Relief Remedies Backed by Science
