Research suggests that magnesium for anxiety may work by calming the nervous system, improving mood, and promoting relaxation. Some studies find magnesium may help to treat sleep disorders and improve sleep quality, although more research is needed on these effects.

Magnesium dietary supplements are typically available in the form of liquids, tablets, capsules, or powder. There can be side effects and cautions for people with certain health conditions or medications, so be sure to discuss magnesium use for anxiety with your healthcare provider.

How Does Magnesium Help Anxiety?

Magnesium is an essential mineral that interacts with some 300 different enzymes in the body to support muscle and nerve function, blood sugar control, immune system function, and mood regulation. Some findings include the following:

• The link between magnesium and anxiety is well established. This may be due to how magnesium levels influence neurotransmitters in the brain that are involved in anxiety, depression, and other mental health conditions.
• Research results also suggest that magnesium may help to regulate levels of the stress hormone cortisol. More study is needed to identify related benefits and the anxiety connection to cortisol, as well as in heart disease and other health conditions.
• Some studies report a link between magnesium and melatonin, a hormone that promotes and regulates sleep. Much of the research, however, has been done in animal studies.
• Magnesium levels in the body can change with stress exposure, which can lead to magnesium deficiency. Some results suggest that magnesium supplements may benefit people with anxiety.

Types of Magnesium Supplements for Anxiety

1. Magnesium Glycinate 

Magnesium glycinate is a highly bioavailable form of magnesium that the body quickly absorbs. This magnesium supplement combines magnesium and glycine—an amino acid that acts as a neurotransmitter (chemical messenger) and is known for its calming effects on the nervous system.

Supplementing with magnesium glycinate may promote relaxation and improve sleep quality, two critical factors in managing anxiety. It’s also gentler on the digestive system than other forms of magnesium, making it a good option for those with sensitive stomachs.

2. Magnesium Taurate 

Magnesium taurate combines magnesium and taurine, an amino acid with anti-inflammatory, neuroprotective properties. Taurine promotes the production of gamma-aminobutyric acid (GABA)—a neurotransmitter that has calming effects on the brain and may help relieve anxiety and improve mood.

Studies exploring the effectiveness of magnesium taurate on anxiety using animal models suggest that magnesium taurate supplementation may calm the nervous system and significantly reduce fear and stress. This calming effect may offer benefits for people with anxiety. However, more research is necessary to study this effect in humans.

3. Magnesium L-Threonate 

Magnesium L-threonate crosses the blood-brain barrier, boosting magnesium levels in the brain, where it interacts with receptors involved in regulating mood, cognitive function, and stress response. Preliminary studies using animal models saw significant reductions in anxiety levels and improvements in cognitive function and emotional regulation after supplementing with magnesium L-threonate.

A 2022 study exploring the effects of magnesium L-threonate on older adults with stress and anxiety found that study participants taking between 1.5–2 grams of magnesium L-threonate daily reported significant reductions in their anxiety symptoms after 12 weeks of supplementation.

4. Magnesium Chloride

The body easily absorbs magnesium chloride, and some research suggests it may promote relaxation, improve sleep, and relieve symptoms of depression and anxiety. A 2017 study investigating the effects of magnesium supplementation in people with depression found that 248 milligrams of magnesium chloride led to significant improvements in anxiety and depression symptoms.

In another study, people with fibromyalgia took 100 milligrams of magnesium chloride daily for one month. At the end of the month, study participants reported significant reductions in pain and lower stress levels.

Side Effects

Though magnesium is generally considered safe, some people may experience mild side effects, especially when taking more than the recommended amounts. Possible side effects of magnesium supplements include:

Taking more than 5,000 milligrams of magnesium a day can cause magnesium toxicity, which can lead to more severe side effects and require prompt medical attention to prevent complications, such as kidney failure or cardiac arrest. Symptoms of magnesium toxicity include:

Talk to a healthcare provider if you are considering taking magnesium to help manage anxiety. They can guide you on the most effective type and the appropriate dosage to meet your needs. 

Dosage and Sources

The recommended dietary allowance (RDA) for magnesium from all sources—including food and supplements—is as follows:

• Adult males ages 19-30: 400 milligrams (mg) per day
• Adult females ages 19-30: 310 mg
• Adult males ages 31-50: 420 mg
• Adult females 31-50: 320 mg
• Pregnant people: 350 mg (360 mg for ages 31-50)

Supplement doses higher than 350 mg per day are not recommended. However, talk to your healthcare provider about dosage because absorption rates can vary depending on the type of magnesium and your health history, including diet.

Magnesium is found naturally in many foods (e.g., leafy greens, nuts, whole grains), but nearly half of adults in the United States do not consume enough magnesium through food alone. Still, consuming a balanced diet is the best way to ensure you get adequate amounts of magnesium. There are many delicious and nutritious foods high in magnesium, including:

• Leafy green vegetables: Spinach, kale, mustard greens, and turnip greens
• Nuts and seeds: Almonds, cashews, pumpkin seeds, and chia seeds
• Legumes: Black beans, chickpeas, lima beans, pinto beans
• Whole grain: Brown rice, quinoa, and millet
• Fruit: Avocados, bananas, and dried fruits such as raisins and apricots 
• Milk: Dairy (cow’s) milk and milk substitutes, such as soy milk 

How Long Does Magnesium Take to Work?

The time it takes for magnesium to work for anxiety depends on several factors, including: 

• Form of magnesium: Each form of magnesium has unique properties that influence how well the body absorbs it. Highly bioavailable forms include magnesium glycinate, magnesium chloride, and magnesium L-threonate.
• Baseline magnesium levels: If you have a magnesium deficiency, supplementation may take longer to boost your body’s magnesium levels and reduce anxiety. 
• Diet: The foods you eat can influence how your body absorbs magnesium. Evidence suggests that protein and medium-chain triglycerides (fats) found in certain foods (like coconut oil and whole milk) may aid magnesium absorption in the body.
• Dosage and timing: Research suggests that splitting magnesium supplement doses up throughout the day (three smaller doses as opposed to one larger dose) improves absorption and effectiveness.

How long magnesium takes to work for anxiety varies from person to person. If you don’t experience improvements after several weeks, talk to a healthcare provider about adjusting your dosage or exploring other anxiety treatment options. 

Anxiety Coping Strategies

Magnesium can be an excellent tool for managing anxiety when combined with other coping strategies, such as:

• Regular exercise: Physical activity releases endorphins, feel-good hormones that help relieve stress and anxiety. 
• Breathing exercises: Focused breathing techniques can calm your mind and body. 
• Good sleep hygiene: A regular sleep schedule and a relaxing bedtime routine can promote good quality sleep. 
• Social support: Connecting with family members and friends can provide comfort, support, and understanding when you are anxious or stressed. 
• Time in nature: Spending time outdoors daily is associated with lower rates of anxiety and improved mood.

You also can try specific mindfulness techniques, or interventions such as the 3-3-3 rule to center yourself in the moment (observe three things you see, three that you hear, and three feelings in your body) to help to avoid an anxiety attack.

Summary

Magnesium may reduce anxiety symptoms by improving sleep quality, calming the nervous system, improving mood, and decreasing muscle tension. Research suggests that magnesium L-threonate and magnesium glycinate may be especially beneficial for improving anxiety. Though individual responses vary, noticeable improvements may occur within weeks of daily magnesium supplementation. Combining magnesium with other healthy coping strategies can amplify its effectiveness.