Magnesium aspartate, which is readily available in most health food stores, is a form of the mineral magnesium that has been combined with aspartic acid so that it is easily absorbed and metabolized by the body. Every cell in the body contains levels of magnesium, and some symptoms of anxiety, like irritability and tension in the muscles, can be mitigated by its ingestion. Magnesium is transported through the cell membrane and can correct a deficiency that may be present. Minor deficiency is seen often in non-industrialized and industrialized nations alike due to a lack of magnesium-rich foods, like leafy greens and nut meats, in the majority of everyday diets.
Mechanism
Magnesium, when ingested and absorbed in adequate levels, inhibits action by the neurotransmitter glutamate. Glutamate is partly responsible for your body's reaction to stress, and low levels of magnesium can contribute to an exaggerated stress response, which can cause anxiety. Magnesium is also a cofactor in vascular smooth muscle relaxation, which helps cerebral blood flow by dilating blood vessels. In this regard, magnesium can help treat disorders on the anxiety spectrum by lowering blood pressure and increasing cognition. Magnesium's role as a cofactor for over 300 enzymes lends its ability to regulate normal blood glucose levels, which helps your mood regulation, and it is important in overall nervous system functioning.
Research
The evidence for magnesium as an effective monotherapy for anxiety is mixed. A report included in "Nutrition Journal" in 2010 concludes that magnesium has been shown to be more effective when combined with other supplements in treatment. In addition, a double-blind study performed in France showed that magnesium, combined with two other plants extracts, can be effective in treating mild-to-moderate anxiety. It is accepted that magnesium has a role to play in the body's reaction and overreaction to stress, but more research is needed to help practitioners to effectively implement the mineral in anxiolysis treatments.
Prevention
Some of the studies done on magnesium that showed significant positive results used women who suffer from PMS. In these studies, the onset of anxiety could be predicted, and magnesium could be taken in expectation of the onset. The University of Mary Washington recommends taking magnesium to reduce spasms and tension as a preventive measure for combatting headaches caused by stressful situations and PMS; you can take the dose up to a day in advance.
Safety and Dosage
Magnesium is generally considered very safe for the general population. If you have a kidney disorder, diabetes or blood pressure issues, you should talk to your doctor about starting a magnesium supplement. Although an overdose of magnesium is rare, overconsumption can cause diarrhea. Four-hundred to 500 milligrams of magnesium daily meets the guidelines of The National Academy of Sciences and is thought to be an effective dose for anxiety disorders.
References
- University of Mary Washington: Magnesium
- Journal of Membrane Biology; Magnesium Transport Across Cell Membranes; Peter W. Flatman
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich; 2009
- Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel; John Erdman et al.; 2001
- Nutrition Journal; Nutritional and Herbal Supplements for Anxiety and Anxiety-related Disorders: Systemic Review; Shaheen E. Lakhan et al.; 2010
- US National Library of Medicine National Institutes of Health; Placebo-Controlled Study... Plant Extracts...and Magnesium in Mild-to-Moderate Anxiety Disorders; Hanus M et al.; 2004
