Magnesium is an important mineral for the body, and it helps with many functions such as: muscle pain, blood pressure, migraines, blood sugar levels, bone density, and more. But it is not a miracle, especially when it comes to sleep and anxiety.
Magnesium and anxiety
• It may help with mild or temporary anxiety, but not in severe cases.
• Studies have shown slight improvements in some people with mild anxiety, but the evidence is limited and the quality of the studies is low.
• In cases of serious anxiety, professional medical help is necessary – magnesium is not enough.
Magnesium and sleep
• If you have trouble sleeping due to stress or mild anxiety, magnesium may help a little.
• But for other sleep problems, there is no strong evidence that magnesium supplements help.
• Some studies show small improvements in sleep quality, but most are observational and not conclusive.
How much magnesium do we need?
• The daily recommendation is:
• 310–360 mg for women
• 400–420 mg for men
• About half of people don't get enough magnesium from their diet.
• Good sources are: spinach, avocado, dark chocolate, nuts, seeds and green vegetables.
Which supplement to choose?
• Magnesium glycinate is the most recommended for anxiety – it is well absorbed and has fewer side effects.
• Magnesium citrate is usually a laxative, oxide is used for migraines, but is poorly absorbed.
• Start with small doses (e.g. 100 mg) and increase slowly if necessary.
• Do not exceed 350 mg/day of supplements to avoid adverse effects such as low blood pressure or diarrhea.
• Always consult your doctor if you are taking medication for blood pressure, heart disease, antibiotics, or osteoporosis.
