Magnesium is an essential mineral that is associated with anxiety, but experts have not established a recommended intake of magnesium for anxiety. Magnesium is important to bone health, immune response, muscle and nerve function and heart rhythm. It helps regulate blood sugar, ensures normal blood pressure and is involved in energy metabolism and protein synthesis. Anxiety is a normal response to stress that can signal a problem if it becomes chronic or debilitating. Magnesium is an alternative treatment for anxiety that has not been validated by medical research. Use magnesium as an adjunct therapy to doctor-recommended treatment.
Effect
Magnesium deficiency results in increases in anxiety-related behavior in mice, according to a 2004 study published by Nicolas Singewald and colleagues in "Neuropharmacology." When used in combination with anti-anxiety medications, magnesium can significantly reduce anxiety symptoms, found a 1992 study published by E. Bocková in "Ceskoslovenská Psychiatrie."
Mechanism
Magnesium is an inhibitor of the Nmethyl-D-aspartate, or NMDA, receptor in the brain. Inhibition of the NMDA receptor's activity may reduce anxiety, found a 2004 study published by Ewa Poleszak and colleagues in "Pharmacology, Biochemistry and Behavior."
Amount
When combined with 50 mg of vitamin B6, 200 mg of magnesium may reduce premenstrual symptoms of anxiety, according to a 2000 study published by Miriam C. De Souza and colleagues in the "Journal of Women's Health & Gender-Based Medicine." Because of the small effect found, the researchers warned against making general recommendations of magnesium and vitamin B6 for the treatment of anxiety until further studies are conducted.
Considerations
Most people in the United States do not get as much magnesium as they should from their diets, according to the University of Maryland Medical Center. Magnesium intake tends to be lower among African-Americans and older people. Certain drugs may increase the need for magnesium, including loop and thiazide diuretics, anti-neoplastic drugs and some antibiotics. Some drugs can inadvertently lead to too much magnesium, such as magnesium-containing antacids and laxatives.
Recommendations
The recommended dietary allowance (RDA) of magnesium for men ages 19 to 30 years is 400 mg per day. After 30 years of age, the RDA is 420 mg per day. The RDA of magnesium for women ages 19 to 30 years is 310 mg per day. After 30 years of age, the RDA is 320 mg per day. The upper limit, or UL, is the maximum recommend intake per day from a supplement. The UL for magnesium for adults is 350 mg. If you take a supplement, stay under the UL to prevent adverse side effects.
References
- "Neuropharmacology"; Magnesium-deficient diet alters depression- and anxiety-related behavior in mice--influence of desipramine and Hypericum perforatum extract ; Nicolas Singewald et al.; 2004
- "Ceskoslovenská Psychiatrie;" Potentiation of the effects of anxiolytics with magnesium salts; E. Bocková et al.; 1992
- "Pharmacology, Biochemistry and Behavior"; Antidepressant- and anxiolytic-like activity of magnesium in mice; Ewa Poleszak et al.; 2004
- "Journal of Women's Health & Gender-Based Medicine;" A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study; Miriam C. De Souza, et al.; 2000
- University of Maryland Medical Center: Magnesium
