For people with anxiety disorder, worry, dread and tension are a daily occurrence. Anxiety can interfere with everyday life and can make carrying out even the simplest of tasks seem impossible. Treatments like anti-anxiety medicines and cognitive behavioral therapy are commonly used to help anxiety sufferers cope better. Some supplements, including magnesium, may also help to alleviate anxiety although evidence to prove this is limited. Get medical advice before taking any new supplements.
Properties and Potential Benefits
Magnesium is an essential mineral that, according to the Office of Dietary Supplements, plays a role in over 300 biochemical processes in the body. Magnesium helps keep bones strong and helps maintain the immune system and may also play a role in the treatment of a number of ailments including diabetes, cardiovascular disease, glaucoma and asthma. It might also help to alleviate anxiety, according to an article by S.E. Lakhan and K.F. Vieira, published in the October 2010 issue of "Nutrition Journal."
Sources and Dosage
A variety of foods contain magnesium, for example, nuts, whole grains, green vegetables, peanut butter and rice. It is also available as a dietary supplement in tablet form. Guidance regarding the amount required to help ease anxiety is lacking, but your doctor might be able to suggest a suitable dosage for you.
Effectiveness
Clinical trials examining the role of magnesium in the treatment of anxiety are limited. Although the results of a double-blind, randomised, placebo-controlled trial, published in the January 2004 issue of "Current Medical Research and Opinion" show that magnesium supplements is more effective anti-anxiety treatment than placebo, magnesium was combined with two plant extracts - Crataegus oxyacantha and Eschscholtzia californica. As such, it is difficult to know whether magnesium has the same effects when used alone.
Safety Considerations
The Office of Dietary Supplements reports that while dietary magnesium is likely safe, magnesium in supplements may cause side effects such as diarrhea and abdominal cramping. Magnesium supplements might also leave a chalky taste in your mouth. Don't take magnesium if you have renal disease. Keep in mind that it might interact with other drugs you may be taking such as tetracycline antibiotics and neuromuscular blockers.
References
- University of Maryland Medical Center: Anxiety
- Office of Dietary Supplements: Magnesium
- Memorial Sloan-Kettering Cancer Center: Magnesium
- "Nutrition Jourbal"; Nutritional and Herbal Supplements for Anxiety and Anxiety-Related Disorders: Systematic Review; S.E. Lakhan and K.F. Vieira; October 2010
- "Current Medical Research and Opinion"; Double-Blind, Randomised, Placebo-Controlled Study to Evaluate the Efficacy and Safety of a Fixed Combination Containing Two Plant Extracts (Crataegus oxyacantha and Eschscholtzia californica) and Magnesium in Mild-to-Moderate Anxiety Disorders; M. Hanus, et al.; January 2004
