What is the Best Type of Magnesium for Anxiety?
How does magnesium help anxiety and depression?
This article aims to provide an in-depth look into the scientific underpinnings of magnesium's potential role in mental health, identify the most effective forms, and discuss recommended dosages. We will also briefly introduce Nano Magnesium, a highly absorbable form with minimal side effects, to consider in treatment protocols.
4 Best Magnesium Supplements for Anxiety
Four types of magnesium stand out for their efficacy with mental health, including anxiety; nano magnesium, magnesium glycinate, magnesium taurate and magnesium L-Threonate.
However, given that higher doses of magnesium are only possible with Nano Magnesium without risking gastrointestinal side effects, we feel this product has a real advantage.
Nano Magnesium is a unique form of magnesium characterized by its extremely small particle size. Unlike traditional forms of magnesium, which have larger particles, Nano Magnesium's tiny particles are more easily absorbed by the body. This high level of bioavailability means that a larger proportion of the magnesium is utilized, making it more effective.
This liquid form of Nano Magnesium also has zero gastrointestinal side effects. Traditional forms of magnesium often cause diarrhea, particularly at higher doses. Nano Magnesium bypasses this issue, making it an ideal choice for those with gastrointestinal sensitivities or conditions like GERD, IBS, or Crohn's disease.
Because of its high absorption rate, Nano Magnesium has potent effects on improving sleep quality and stabilizing mood. It essentially outperforms other forms of magnesium in terms of both absorption and effectiveness, without the drawback of gastrointestinal issues.
The calming effects of Magnesium Glycinate are amplified by the presence of glycine, an amino acid that serves as an inhibitory neurotransmitter in the central nervous system. Glycine enhances the activity of gamma-aminobutyric acid (GABA), another inhibitory neurotransmitter. GABA's role in reducing neuronal excitability throughout the nervous system is well-documented, and it's often targeted by anti-anxiety medications. Therefore, the magnesium-glycine combination in Magnesium Glycinate can act as a natural modulator of GABA activity, contributing to its calming effects on both the mind and nervous system.
Studies have also shown that glycine can improve the quality of sleep, a common issue for those dealing with anxiety or depression. A study published in "Neuropsychopharmacology" demonstrated that glycine significantly improved subjective sleep quality and performance in sleep-restricted individuals.
Magnesium Taurate is another form of magnesium that combines the mineral with the amino acid taurine. Both magnesium and taurine individually have been shown to exert calming effects on the nervous system, but their combined form appears to offer synergistic benefits that make it particularly effective for managing anxiety.
In the realm of neurobiology, taurine functions as an inhibitory neurotransmitter, much like glycine in Magnesium Glycinate. Taurine has been found to modulate the levels of GABA in the brain, thereby helping to reduce the excitability of neurons. This GABA-modulating action offers a plausible biological mechanism for the anxiolytic (anxiety-reducing) effects observed with Magnesium Taurate supplementation.
Additionally, taurine has been studied for its potential neuroprotective and anti-inflammatory effects. A study in the "Journal of Biomedical Science" found that taurine reduced oxidative stress and had neuroprotective effects in a model of neuroinflammation. Given that oxidative stress and inflammation have been linked to anxiety and depression, the anti-inflammatory and neuroprotective properties of taurine add another dimension to the benefits of Magnesium Taurate.
Beyond its neurological benefits, Magnesium Taurate has been noted for its positive effects on cardiovascular health. Magnesium and taurine both play roles in regulating blood pressure and heart rhythm, and their combined form in Magnesium Taurate may offer cardiovascular benefits that are particularly useful for individuals experiencing anxiety-induced cardiovascular symptoms.
Magnesium L-Threonate sets itself apart from other forms of magnesium through its ability to effectively cross the blood-brain barrier. This unique characteristic makes it particularly relevant for mental health applications, especially in the treatment of anxiety and depression.
The brain's ability to change and adapt in response to experiences, known as neuroplasticity, is influenced by magnesium levels. Magnesium L-Threonate has been shown to increase synaptic density, a key factor in neuroplasticity. This is particularly beneficial in anxiety conditions where synaptic connections may be compromised. A study published in the journal "Neuron" demonstrated that Magnesium L-Threonate enhanced learning abilities, working memory, and short- and long-term memory in rats.
Magnesium L-Threonate's impact on synaptic density is not just beneficial for memory and learning; it also has potential implications for anxiety. The synaptic changes may help to dampen the overexcitation that is often seen in anxious states, thereby reducing anxiety symptoms. This form of magnesium helps regulate neurotransmitter activity and neuronal excitability, contributing to its anxiolytic (anxiety-reducing) effects.
Moreover, Magnesium L-Threonate has been investigated for its potential role in reducing symptoms of depression. A study published in the "Journal of Neuroscience" found that Magnesium L-Threonate possesses antidepressant-like effects, likely due to its ability to modulate synaptic plasticity and cellular resilience.
Can Magnesium Help to Reduce Anxiety?
Yes, scientific evidence increasingly supports the role of magnesium in reducing anxiety symptoms. Magnesium appears to influence the nervous system through its modulation of neurotransmitters, specifically GABA, which is known to induce calming effects.
How Does it Work?
Magnesium is a cofactor for more than 300 enzyme systems in the body, including those that regulate neurotransmitters, the chemical messengers of the nervous system. It plays a pivotal role in neural plasticity, which is the brain's ability to reorganize itself by forming new neural connections. This is crucial for stress adaptation and recovery.
One mechanism through which magnesium may exert its calming effect is by serving as a co-agonist for GABA receptors. GABA (Gamma-Aminobutyric Acid) is an inhibitory neurotransmitter that reduces neuronal excitability. Magnesium's interaction with these receptors enhances GABA’s inhibitory effects, thereby inducing a calming effect.
Recommended Magnesium Dosages for Anxiety, Depression & Mood
While the optimal dosage can vary depending on several factors including the form of magnesium, the severity of symptoms, and individual biochemistry, the Recommended Dietary Allowance (RDA) for magnesium is around 400-420 mg adult males, and for adult females, it's about 310-320 mg per day.
In clinical studies examining the effects of magnesium on mental health, dosages have varied widely. For instance, a study published in the "Journal of the American Board of Family Medicine" used a dosage of 248 mg per day and observed significant reductions in symptoms of depression and anxiety within two weeks. Another study used dosages as high as 450 mg per day.
How Quickly Does Magnesium Relieve Anxiety?
Most people noticed the effects of magnesium supplementation within two weeks, or sooner. t's important to differentiate between acute and chronic effects of magnesium supplementation. While some individuals report almost immediate relief within hours of taking magnesium, these effects are generally considered to be acute and may not provide long-term relief. Chronic benefits, which contribute to sustained improvements, may require consistent supplementation over weeks.
Side Effects of Magnesium Supplements Used for Anxiety at High Doses
While magnesium is generally considered safe within recommended dietary allowances, it's important to be aware of its side effects. One of the most commonly reported side effects of traditional magnesium supplements is gastrointestinal discomfort, which can manifest as diarrhea or abdominal cramping. This laxative effect is particularly problematic when higher doses are required for therapeutic benefits in treating anxiety and depression.
This is where Nano Magnesium stands out. Due to its high bioavailability, it allows for efficient absorption and utilization in the body without the gastrointestinal side effects commonly associated with other forms of magnesium. This means that even at higher doses, Nano Magnesium does not cause stomach issues, offering a significant advantage in treatment protocols.
Therefore, while traditional forms of magnesium do come with side effects, particularly at higher dosages, Nano Magnesium appears to offer a safer alternative. However, consultation with healthcare professionals is still advised, especially for those on other medications or with pre-existing health conditions.