Anxiety disorders affect over 40 million Americans according to the National Institute of Mental Health. Standard treatment options available include medications and psychotherapy. Alternative treatments such as herbs, vitamins, minerals, the amino acid lysine and omega-3 fatty acids are increasing in popularity. Before taking any dietary supplements, consult your health care provider.
Anxiety
Brief, mild anxiety is a normal response to life's everyday stresses. An anxiety disorder is diagnosed when symptoms last more than six months and interfere with your everyday life. Symptoms include excessive irrational fear and dread, difficulty concentrating and an inability to relax. Fatigue, headaches, muscle aches and pains, nausea and hot flashes are among the physical symptoms that occur while experiencing anxiety. Typical treatment of anxiety includes medications such as antidepressants or antianxiety drugs alone or in conjunction with cognitive-behavior therapy with a trained mental health professional.
Magneisum
Magnesium is found in your bones, muscles, soft tissues and body fluids. Magnesium is involved with hundreds of enzymes in your body including those needed for the synthesis of fatty acids and protein. Additionally, magnesium works with and against calcium in neuromuscular transmission and activity. During muscle contractions, magnesium works as a relaxer.
Magnesium Requirements and Sources
The Recommended Daily Allowance for magnesium is 300 to 320 mg per day for women and 400 to 420 mg per day for men, as set by the U.S. Department of Agriculture, or USDA. The USDA has also established an upper limit for magnesium from nonfood sources of 350 mg per day. Excessive amounts of magnesium can cause diarrhea. Magnesium is found abundantly in common food sources such as seeds, nuts, legumes, wheat germ and dark green vegetables. Bread, milk, cereal and chicken contain moderate amounts of magnesium.
Research
A review published in "Nutrition Journal" investigated the impact of nutritional supplements on treating anxiety. Shaheen Lakhan and Karen Vierira from the Global Neuroscience Initiative Foundation reported mixed results from three human studies involving magnesium. The first study found that a multivitamin containing 100 mg of magnesium significantly decreased symptoms of distress in 80 healthy males. A second study compared the reduction of anxiety in women given 200 mg per day of magnesium, 50 mg per day of vitamin B6, or both. The investigators concluded that magnesium alone provided the same relief as the placebo, whereas the combination treatment provided the greatest relief. Lastly, researchers found that a magnesium and herb combination had the same affect on reducing anxiety symptoms as the placebo.
Considerations
Due to mixed reviews from studies using magnesium as treatment for anxiety, further research is needed. Additionally, the effect of magnesium alone needs to be investigated. Although it is important to have adequate magnesium intake for normal body functioning, it is unclear if higher doses of magnesium are successful in treating anxiety. Consult your health care provider before taking any nutritional supplement.
References
- National Institute of Mental Health: Anxiety
- "Nutrition Journal"; Nutritional and Herbal Supplements for Anxiety and Anxiety-related Disorders: A Systemic Review; Shaheen Lakhan and Karen Vieria; October; 2010
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan M.S., R.D. and Sylvia Escott-Stump M.A, R.D.; 2000
- U.S. Department of Agriculture: Dietary Reference Intake: Magnesium
