The Best Type Of Magnesium To Take If You Have Anxiety

Nearly everyone has had a moment of anxiety occasionally. But for some people, feeling anxious is a chronic condition that can have debilitating outcomes. Per the National Institute of Mental Health, nearly one in five adults in the United States is likely to experience an anxiety disorder in a given year. As a result, millions of men and women struggle professionally and socially.

It's critical to speak with a healthcare professional if you're having anxiety episodes to ensure you're properly diagnosed and understand your treatment options, which may include taking a magnesium supplement for your health condition.

Magnesium is an essential mineral that your body relies upon for functions like cellular development, optimal nervous system performance, and bone production. Evidence points to magnesium's potential to positively affect brain health, too. With that said, there are various kinds of magnesium supplements in the market, and according to research, certain types might be more suitable for anxiety management.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

By ensuring that you get enough magnesium each day (anywhere from 310 to 420 milligrams for adults, depending upon age and gender), you may be able to decrease your anxiety levels.

For starters, when you take magnesium, you may be able to better handle stress. Since stress can trigger anxiety, reducing your stress levels may help you feel less anxious. A 2020 review published in Nutrients warned of an inverse relationship between magnesium and stress. As magnesium levels plummeted, stress levels rose. Similarly, a 2013 review in Pharmacological Reports observed a likely (though inconclusive) correlation between low magnesium and high depression.

Additionally, depression and anxiety often coexist (although there's a big difference between depression and anxiety). This means that if you keep up your magnesium levels, you might feel like you experience fewer episodes of depression and anxiety. Lastly, you may have problems managing your blood sugar levels when you don't get enough magnesium; research has revealed a potential link between anxiety and unstable blood sugar.

As far as magnesium-based supplements go, magnesium glycinate (magnesium plus glycine) might be a good option for managing anxiety due to its beneficial effects on sleep quality. The correlation between sleep deficiency and heightened anxiety is well known; if you've ever been under stress and couldn't get a good night's rest as a result, you'd likely be able to relate. A 2017 review in Oxidative Medicine and Cellular Longevity noted that glycine may enhance sleep. Meanwhile, a 2014 study in Neuropsychopharmacology found that administration of glycine caused rats to fall asleep faster. 

Another magnesium-based supplement to consider is magnesium taurate (magnesium plus taurine). The potential anti-anxiety capabilities of magnesium taurate lie in its calming effect. This effect may be amplified by the presence of taurine, which a 2023 review in Neural Regeneration Research described as "neuroprotective." In fact, the review cites a study performed on zebrafish that illustrated the use of taurine to minimize anxiety responses. Ultimately, before you decide to take a magnesium supplement for your anxiety, speak with a medical professional first.