Magnesium for Anxiety: A Natural and Effective Solution


Anxiety disorders are one of the most common mental health conditions worldwide, affecting millions of people. Although there are many prescription drugs that can help manage anxiety, they often come with serious side effects and risk of addiction. That is why many people are turning to natural remedies like magnesium to help ease their symptoms. In this article, we will explore magnesium’s benefits for anxiety and how it works.

What is Magnesium?

Magnesium is a mineral that is essential for overall health and wellbeing. It is found in many foods like leafy greens, nuts, and legumes. The human body needs magnesium for many functions, including muscle contractions, nerve function, and heartbeat regulation.

How Does Magnesium Help with Anxiety?

Studies have shown that magnesium supplementation can help alleviate symptoms of anxiety. There are several mechanisms by which magnesium works on anxiety:

Magnesium Regulates the Nervous System

Magnesium is essential for the proper function of the nervous system. It helps regulate the production of neurotransmitters like serotonin, which is often low in people with anxiety. Low levels of magnesium in the body can lead to an overactive nervous system, which can cause anxiety, panic attacks, and other related symptoms.

Magnesium Reduces Inflammation

Chronic inflammation is linked to many health problems, including anxiety. Magnesium has anti-inflammatory properties that can help reduce inflammation in the body.

Magnesium Lowers Cortisol Levels

Cortisol is a stress hormone that is often elevated in people with anxiety. High cortisol levels can cause a range of health problems, including anxiety symptoms. Magnesium can help lower cortisol levels, reducing the body’s stress response.

Magnesium Boosts GABA Levels

Gamma-Aminobutyric acid (GABA) is a neurotransmitter that inhibits the activity of neurons in the brain. It is essential for reducing anxiety and promoting relaxation. Magnesium can help increase GABA levels in the brain, leading to a calming effect.

How to Take Magnesium for Anxiety

There are several ways to take magnesium for anxiety, including:

Magnesium Supplements

Magnesium supplements come in many forms like tablets, capsules, and powders. It is important to choose a high-quality supplement that is easily absorbed by the body. The recommended daily intake for magnesium is between 300-400 mg per day. It is best to start with a low dose and gradually increase to avoid digestive discomfort.

Epsom Salt Baths

Epsom salt is a form of magnesium that is easily absorbed through the skin. Soaking in an Epsom salt bath for at least 20 minutes can help calm the nervous system and promote relaxation.

Magnesium-Rich Foods

Eating a diet rich in magnesium can help boost levels in the body. Some of the best sources of magnesium include leafy greens, nuts, seeds, legumes, whole grains, and seafood.


Magnesium is a natural and effective solution for anxiety that works by regulating the nervous system, reducing inflammation, lowering cortisol levels, and boosting GABA levels. It can be taken in supplement form, through Epsom salt baths, or by eating magnesium-rich foods. As with any supplement, it is important to speak with a healthcare provider before starting magnesium supplementation. With the right dosage and preparation, magnesium can be a safe and powerful tool for reducing anxiety symptoms.


What is magnesium, and how does it help with anxiety?

Magnesium is an essential mineral that plays a crucial role in maintaining overall health, including mental health. Research suggests that magnesium can help reduce the symptoms of anxiety by regulating neurotransmitters that affect mood and stress levels. It can also help calm the nervous system, promote better sleep, and improve cognitive function.

How much magnesium do I need to take for anxiety?

The recommended daily intake of magnesium for adults is around 400-420mg. However, the amount of magnesium you need may vary depending on your age, sex, and overall health. It’s essential to consult your healthcare provider before taking magnesium supplements, especially if you have an underlying medical condition.

Are there any side effects of taking magnesium for anxiety?

In general, magnesium is considered safe and well-tolerated, but taking excessive amounts of magnesium supplements can cause digestive issues such as diarrhoea, nausea or vomiting. People with kidney problems should also be careful about taking magnesium supplements. It’s essential to follow the recommended dosage and consult your doctor if you experience any adverse effects.


1. Tarleton, E. K., Littenberg, B., & MacLean, C. D. (2015). Role of magnesium supplementation in the treatment of depression and anxiety. Journal of clinical psychopharmacology, 35(6), 717-720. (Tarleton, Littenberg, & MacLean, 2015)

2. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. (Boyle, Lawton, & Dye, 2017)

3. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161. (Abbasi et al., 2012)