The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness. Some of these symptoms characterize the mental illness known as neurosis.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
Other research from 2017, appearing in the journal PLoS One , found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
While magnesium may have some benefits for anxiety, the evidence remains mixed. More studies are needed to determine if taking magnesium supplements might reduce anxiety and to compare its impact against other effective treatments including antidepressant medications and psychotherapy.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Magnesium begins to take effect after one week of consistent supplementation.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Severe magnesium deficiency can cause problems with the function of your nervous system and heart. It can lead to things like muscle spasms, seizures, or heart arrhythmias. Oral or intravenous magnesium can supplement a low magnesium level. But it's important to find and address the underlying cause.
Over time, low magnesium can weaken your bones, give you bad headaches, make you feel nervous, and even hurt your heart. It can also lead to low levels of other important minerals like calcium and potassium.
A blood test will be ordered to check your magnesium level. Normal range is 1.3 to 2.1 mEq/L (0.65 to 1.05 mmol/L). Other blood and urine tests that may be done include: Calcium blood test.
Being deficient in certain minerals and vitamins can affect your physical and mental energy, your body's health along with the biochemical balance in your brain, resulting in anxiety or increasing the levels you're currently experiencing.
Magnesium supplementation has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders, and postmenopausal symptoms and consequent risk factors, particularly in the association with other dietary components with proven antioxidant and anti-inflammatory activity.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin ...
SSRIs and SNRIs are often the first-line treatment for anxiety. Common SSRI brands are Celexa, Lexapro, Luvox, Paxil, and Zoloft. Common SNRI brands are Pristiq, Cymbalta, and Effexor XR. Pros: They are effective for a lot of people and they have a solid safety profile.
Magnesium supplementation has also been shown to attenuate the activity of the HPAA, including a reduction in central (ACTH; [15]) and peripheral (cortisol; [49]) endocrine responses of this system. Therefore, Mg may further influence anxiety states via the moderation of the stress response.
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.