Anxiety is a common psychological condition characterized by constant feelings of worry and tension that interfere with your daily activities. Physical symptoms of anxiety include pounding heart, sweating, muscle tension, weakness and headaches. Magnesium is an essential mineral found naturally in your body, and it has been studied for potential benefits in improving symptoms of anxiety. Although some positive findings have been recorded, more research is needed to fully confirm these findings. If you suffer from anxiety and consider taking magnesium supplements, you should first talk to your doctor.
About Magnesium
Magnesium is a mineral essential for the activation of various enzymes, regulation of levels of other nutrients and optimal functioning of most body organs. Although rare, magnesium deficiency can manifest as irritability, anxiety, nausea, sleep disorders, abnormal heart rhythms and seizures. An association between low magnesium and anxiety has been found; however, more conclusive investigations into its mechanisms are required, according to University of Maryland Medical Center.
Research
The findings of a study published in the December 2004 issue of "Neuropharmacology" showed that magnesium deficiency-related anxiety and depression in animal subjects were reversed by the use of established anti-depressants drugs, thus proving the role of magnesium in anxiety. In an August 1992 Czech study published in "Ceskoslovenská Psychiatrie," a double-blind trial of 20 women with anxiety revealed that a combination of anti-anxiety drugs and magnesium led to a more rapid improvement of anxiety when compared to conventional treatment alone.
Sources
In your diet, magnesium can be found in soy or whole-wheat products, legumes, green leafy vegetables, nuts, pumpkin or squash seeds, herbs, bananas, chocolate, cocoa and potatoes baked with their skins intact. As an over-the-counter supplement, magnesium is available in several forms, and magnesium citrate, magnesium gluconate and magnesium lactate provide higher amounts of magnesium, according to University of Maryland Medical Center. Simultaneous use of vitamin B-6 will help increase magnesium absorption.
Safety
Side effects of magnesium will vary with dosage as recommended by a doctor. Magnesium supplements may cause mild nausea and diarrhea. Magnesium may worsen an existent calcium deficiency, thus a blood test should be done before starting this supplement. Use of magnesium in those with heart and kidney diseases should be done cautiously.
Considerations
Consult a qualified healthcare provider to find out optimal dosage of magnesium supplements and possible drug and herbal interactions. Keep in mind that magnesium does not replace and should not be used to replace any anti-anxiety drugs. Magnesium is not approved by the U.S. Food and Drug Administration to treat anxiety.
