It is normal to feel uneasy from time to time, especially in potentially nerve-wracking situations such as a job interview or exam. People with an anxiety disorder, however, feel worried or nervous most of the time. Anxiety is a distressing disorder that can interfere with an individual's ability to enjoy life. Fortunately, it can be treated, usually by combining a type of psychotherapy known as cognitive behavioral therapy with drug treatments. Magnesium may also play a role in the treatment of anxiety, although evidence to prove this is limited.
Properties and Potential Benefits
Magnesium is an essential mineral that plays a number of important biochemical and physiological roles, including DNA and RNA synthesis and bone development. The Memorial Sloan-Kettering Cancer Center notes that magnesium supplementation may benefit a numbers of ailments, including heart conditions, migraine, diabetes and osteoporosis. Research published in the March 2004 issue of "Pharmacology, Biochemistry and Behavior" found that it may also help to alleviate anxiety.
Sources and Administration
A number of foods contain magnesium in varying quantities, including halibut, spinach, nuts, oatmeal and milk. It is also available as a dietary supplement in pills or capsules. Guidance regarding the amount required to alleviate anxiety is lacking. However, the Office of Dietary Supplements notes the upper tolerable limit for for males and females over 19 years of age is 350 mg per day. Don't take more than this without consulting your doctor.
Effectiveness
Clinical studies evaluating the role of magnesium in the treatment of anxiety are limited. However, an analysis of findings from 24 clinical studies published in the October 2010 "Nutrition Journal" concludes that magnesium-containing supplements may hold promise in the treatment of anxiety. However, the article's authors, S.E. Lakhan and K.F.Vieira, add that further research is needed before doctors can recommended dietary supplements, including magnesium, as anti-anxiety treatments.
Safety Considerations
The Office of Dietary Supplements notes that dietary amounts of magnesium are unlikely to pose a health risk, but adds that magnesium in supplements may cause side effects, including diarrhea and abdominal cramping. Magnesium supplements are contraindicated in heart block and end-stage renal disease. In addition, pharmacological amounts of magnesium may interact with other medicines, including tetracyclines and digoxin.
References
- University of Maryland Medical Center: Anxiety
- "Pharmacology, Biochemistry and Behavior"; Antidepressant- and Anxiolytic-Like Activity of Magnesium in Mice; E. Poleszak et al.; March 2004
- Memorial Sloan-Kettering Cancer Center: Magnesium
- Office of Dietary Supplements: Magnesium
- "Nutrition Journal"; Nutritional and Herbal Supplements for Anxiety and Anxiety-Related Disorders: Systematic Review; S.E. Lakhan and K.F.Vieira; October 2010
