Magnesium is an essential mineral for the body. According to the Linus Pauling Institute, magnesium is involved in over 300 metabolic reactions. Although it can be found in many foods, the majority of Americans do not get enough magnesium from their daily diet. A deficiency in the mineral can cause a host of symptoms, one of which is anxiety. Supplementation with magnesium citrate may be one way to reduce mild anxiety symptoms if you suspect your diet is low in this mineral. Consult your physician before taking any new supplements.
Overview of Magnesium
Magnesium is involved in several bodily functions. It is necessary for energy production, building DNA and other essential molecules, bone formation, ion transport, cell signaling and the regulation of calcium and other nutrients the body needs. It is available from foods such as whole grains, green leafy vegetables and nuts. It can also be obtained through supplementation. One form that is easy to find is magnesium citrate, a magnesium salt composed of magnesium and citric acid. A 1990 study, published in the "Journal of the American College of Nutrition," reported that magnesium citrate was significantly more easily absorbed and more bioavailable than its more commonly used counterpart, magnesium oxide.
Symptoms of a Magnesium Deficiency
According to the University of Maryland Medical Center, a true deficiency in magnesium is rare. However, medical conditions such as diabetes, pancreatitis, gastrointestinal disease, hyperthyroidism and intestinal viruses can all contribute to deficiencies. Additionally, excessive consumption of such items as alcohol, caffeine and salt, as well as excessive sweating and chronic stress, can all lead to low levels of magnesium. The Office of Dietary Supplements reports early signs of deficiency include loss of appetite, nausea, fatigue and weakness. Other signs include anxiety and agitation, irritability, abnormal heart rhythms, low blood pressure, confusion and insomnia.
Magnesium for Anxiety
Symptoms of anxiety such as sweating, increased heart rate, trembling and feelings of fatigue resemble those of a magnesium deficiency. The sedative effect of magnesium was first reported early in the 1920s. A systematic review in 2010, published in "Nutrition Journal," reported that magnesium-containing supplements hold promise for the alleviation of anxiety symptoms; however, more study is necessary. Research in animals has also demonstrated magnesium's sedative effects. A 2004 study published in "Neuropharmacology" showed that a magnesium-deficient diet increased depression- and anxiety-related behavior in mice and suggested screening for magnesium depletion in assessment of the need for anxiety-relieving medication.
Recommended Daily Intake
To prevent low levels of magnesium and any possible anxiety-related symptoms, making sure you obtain the recommended daily intake can help. The Office of Dietary Supplements recommends 420 mg per day for adult males and 320 mg per day for adult females.
References
- Linus Pauling Institute: Magnesium
- "Journal of the American College of Nutrition"; Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide; J.S. Lindberg et al; February 1990
- Unviersity of Maryland Medical Center: Magnesium
- Office of Dietary Supplements: Magnesium
- "Neuropharmacology"; Magnesium-Deficient Diet Alters Depression-and-Anxiety-Related Behavior in Mice; N. Singewald et al.; December 2004
