Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. One of its key functions is to help regulate the nervous system and promote calmness. Choosing the right form of magnesium can help maximize its calming effects.
How does magnesium work to calm nerves?
Magnesium helps calm the nervous system in a few key ways:
- Regulates GABA activity – GABA is the body’s main inhibitory neurotransmitter. Magnesium helps stimulate GABA receptors and regulate its activity. This has a calming effect.
- Lowers NMDA activity – NMDA receptors get overly stimulated in times of stress. Magnesium blocks NMDA receptor activity, bringing them back into balance.
- Manages cortisol – Magnesium helps lower high cortisol levels, reducing feelings of stress and anxiety.
- Relaxes muscles – Magnesium relaxes muscles throughout the body, including those tense muscles that contribute to an anxious state.
With these critical actions, it’s no wonder that magnesium is referred to as “nature’s chill pill.” Supplementing with the right type of magnesium can help take the edge off and promote an overall sense of calm.
Which forms of magnesium are best for anxiety and nerves?
Not all magnesium supplements are created equal when it comes to relieving anxiety and calming nerves. Here is a look at some of the best forms of magnesium for this purpose:
Magnesium glycinate
Magnesium glycinate (also known as magnesium bisglycinate) is a chelated form of magnesium bound to the amino acid glycine. This form has excellent bioavailability and is one of the most easily absorbed and tolerated types of magnesium.
Magnesium glycinate readily crosses the blood-brain barrier where it can exert its calming effects directly on the brain and central nervous system. It does not have a laxative effect, which some other forms of magnesium are known for.
Studies indicate that magnesium glycinate effectively reduces subjective feelings of stress and anxiety. It also helps improve sleep quality in people with insomnia.
Magnesium taurate
Magnesium taurate contains magnesium bound with taurine, an amino acid involved in calming the central nervous system. Like magnesium glycinate, it has high bioavailability and a minimal laxative effect.
Magnesium taurate enhances GABA activity in the brain, acting as a neuromodulator. This helps quiet down overly active neurons that lead to unrest, irritability, and anxiety.
In a clinical trial, magnesium taurate was found to significantly decrease anxiety scores and improve mood in graduate students during exam preparation. It also reduced the spike in anxiety levels right before taking the exam.
Magnesium L-threonate
Magnesium L-threonate is a form of magnesium that readily enters the brain due to its ability to cross the blood-brain barrier. Its brain enhancing effects have earned it the nickname “smart magnesium.”
Studies demonstrate magnesium L-threonate’s ability to enhance learning and memory, while also exhibiting calming and de-stressing properties. It appears to boost magnesium levels in the hippocampus and prefrontal cortex which are areas of the brain involved in anxiety and emotional regulation.
In research, magnesium L-threonate decreased depressive behaviors in mice and improved their resilience to stress. Though more human research is still needed, its brain enhancing and calming effects make it a promising form of magnesium for anxiety.
Magnesium orotate
Magnesium orotate contains magnesium bound with orotic acid. This supplement is very well absorbed and efficiently delivered into cells.
Some researchers believe magnesium orotate is one of the most effective forms of magnesium for providing protection against stress and anxiety.
It readily crosses cell membranes, allowing it to nourish mitochondria and protect cells on a deep level. Mitochondria produce ATP energy, which is depleted during times of stress.
Magnesium orotate may help restore depleted magnesium levels in adrenal glands that get used up when dealing with prolonged stress or anxiety. By supporting and protecting cells and mitochondria, magnesium orotate strengthens resilience against stressors that can trigger anxiety symptoms.
Other forms of magnesium that may help calm nerves
In addition to the top magnesium supplements for anxiety relief, a few other forms may also help:
Magnesium malate
Magnesium malate provides malic acid, which plays a role in energy production.
By improving fatigue and boosting energy levels that get depleted by anxiety and stress, magnesium malate can help strengthen the body and nervous system.
Magnesium chloride
Magnesium chloride has a high elemental magnesium content per serving and is readily absorbed through the skin when used transdermally in baths, gels, lotions, or magnesium oil sprays.
When used at higher doses, magnesium chloride has more of a sedative effect to relax the body and mind.
Magnesium citrate
Magnesium citrate is a commonly used, inexpensive form that has a laxative effect. This can help remove excess magnesium through stool (it draws water into the intestines).
While it is useful for constipation relief and clearing excess magnesium, it may not be the best choice for daily, long-term anxiety support due to its laxative properties.
How much magnesium should you take for anxiety?
Most magnesium supplements come in doses ranging from 100-500 mg. To help specifically ease anxiety symptoms, studies have used varying dosage protocols:
- 150-450 mg magnesium glycinate daily
- 125 mg magnesium taurate, twice daily
- 150-250 mg magnesium L-threonate, one to three times daily
- 500 mg magnesium orotate daily
The ideal dosage can depend on your individual needs, sensitivity, and current magnesium levels. Start on the lower end of the recommended dosage for the specific type of magnesium supplement and increase slowly as needed.
Take magnesium supplements with food to reduce risk of intestinal side effects. Spread doses throughout the day rather than all at once for optimal absorption.
Blood tests help determine if you have a magnesium deficiency, insufficiency, or adequate levels. Checking magnesium RBC (red blood cell) levels provides the most accurate measurement.
On average, the recommended daily intake of magnesium is 310-420 mg for adults. Higher doses within the safe upper limit may be used therapeutically for anxiety relief or other conditions.
Are magnesium supplements safe?
When taken appropriately and under the guidance of a healthcare provider, magnesium supplements are generally well-tolerated and safe for most people.
The most common side effect is loose stools or diarrhea, which is usually mild. To minimize this, start with a lower dose, ramp up slowly, and divide doses throughout the day.
In some cases, high doses of magnesium may cause or worsen nausea, abdominal cramping, or drowsiness. Excessive doses can potentially lead to magnesium toxicity.
Certain forms like magnesium glycinate, taurate, and L-threonate tend to have fewer side effects due to their high bioavailability and absorption. But all supplements should be taken as directed.
Magnesium supplements may interact with some medications including antibiotics and diuretics. Consult your healthcare provider before starting to discuss whether magnesium is right for your needs.
Signs you may need more magnesium
Some signs that your magnesium levels may be insufficient and that supplementation could help include:
- High anxiety or nervousness
- Insomnia
- Muscle cramps, spasms, or tics
- Restless leg syndrome
- Fatigue or low energy
- Headaches or migraines
- High blood pressure
- Constipation
- Poor concentration or brain fog
- Food cravings
Testing magnesium levels or working with a healthcare provider can help determine if you could benefit from magnesium supplementation for deficiency or therapeutic uses like anxiety and stress.
Other tips for calming your nerves
In addition to magnesium supplements, here are some other tips for relieving anxiety and calming your nervous system:
- Avoid stimulants like caffeine, energy drinks, and nicotine
- Reduce stress and practice relaxation techniques like meditation, yoga, deep breathing
- Get regular exercise and good sleep
- Spend time outdoors in nature
- Consider adaptogenic herbs like ashwagandha, rhodiola, and holy basil
- Limit or avoid alcohol
- Eat a nutrient-dense, anti-inflammatory diet
- Consider counseling or therapy for anxiety issues
Conclusion
Magnesium is an important mineral that many people don’t get enough of from diet alone. Supplementing with magnesium can help calm the nervous system, reduce anxiety, improve sleep, and support overall health.
The best forms of magnesium for anxiety and soothing nerves include: magnesium glycinate, magnesium taurate, magnesium L-threonate, and magnesium orotate. These are well absorbed, cross the blood-brain barrier, and exert positive effects on the brain, neurotransmitters, hormones, muscles, and energy levels.
Take magnesium supplements daily in divided doses with food to minimize side effects. Work with a healthcare practitioner to determine your optimal dosage based on lab testing and individual factors.
In addition to magnesium, be sure to engage in other lifestyle practices like stress management, exercise, nutrition, and restorative sleep to help calm your nervous system from the inside out.