Magnesium helps alleviate anxiety, with recommended doses and forms like glycinate and citrate, and the 3-3-3 technique for anxiety relief.
Anxiety affects millions of people worldwide, creating feelings of unease, worry, and stress. While there are many ways to manage anxiety, one natural remedy gaining attention is magnesium.
Known for its role in supporting nerve function and relaxation, magnesium may offer a calming effect on the body and mind.
In this article, we’ll explore the potential benefits of magnesium, how much to take for effective anxiety relief, and share a grounding technique that could make a significant difference in how you manage stress and anxiety daily.
What Is Magnesium?
Magnesium is an essential mineral crucial for muscle function nerve transmission energy production and blood pressure regulation.
It is involved in over 300 biochemical reactions in the body. Naturally found in leafy green nuts seeds, and whole grains, magnesium is also available as a supplement for those who may not get enough from food.
The Link Between Magnesium and Anxiety
Magnesium promotes relaxation and calms the nervous system by influencing neurotransmitters like serotonin and regulating the HPA axis which controls stress hormones like cortisol.
Research suggests low magnesium levels may increase anxiety while supplementation could reduce symptoms. A 2017 study found magnesium had a calming effect on anxiety, helping manage symptoms like restlessness, tension, and irritability.
How Much Magnesium Should I Take to Calm Anxiety?
There is no one size fits all answer when it comes to the ideal dosage of magnesium for anxiety, as each individual’s needs may vary.
The recommended daily intake (RDI) of magnesium depends on factors such as age sex and overall health. For most adults, the RDI is as follows:
- Adult men : 400 mg per day
- Adult men : 420 mg per day
- Adult women : 310 mg per day
- Adult women : 320 mg per day
For anxiety relief doses of 300 to 400 mg of magnesium per day are commonly recommended with some studies suggesting up to 500 mg may be effective for certain individuals.
However excessive magnesium intake can cause side effects like diarrhea and abdominal discomfort, so supplementation should be done cautiously.
Magnesium Forms for Anxiety Relief
Magnesium is available in various forms such as magnesium glycinate citrate threonate, and oxide with some being better suited for anxiety relief.
Right sided headaches could indicate conditions like tension headaches, migraines or even more serious issues like a stroke requiring medical attention if persistent or severe.
Magnesium Citrate
This form of magnesium is highly bioavailable and is commonly used to support digestion and ease constipation.
It can also be effective in reducing anxiety due to its ability to cross the blood-brain barrier and influence the central nervous system.
Magnesium Glycinate
Known for its calming effects, magnesium glycinate is highly absorbable and gentle on the stomach. This form is often preferred by those seeking to relieve anxiety because of its ability to promote relaxation without the laxative effect that other forms of magnesium may have.
Magnesium Threonate
This newer form of magnesium has been studied for its potential to enhance brain function and improve cognitive function.
It may help alleviate anxiety by supporting the communication between brain cells and reducing the effects of stress.
Magnesium Chloride
Often used topically in the form of magnesium oil, this form of magnesium can be applied to the skin for localized relaxation and muscle tension relief.
Although it’s less common as an oral supplement for anxiety some people find it effective. Each form of magnesium may have slightly different effects so it’s important to choose one based on your personal preferences and tolerance levels.
What Is the 3-3-3 Rule for Anxiety?
In addition to magnesium supplementation the 3-3-3 rule is a useful coping technique that can help manage anxiety symptoms.
The 3-3-3 rule is a grounding exercise designed to help you redirect your focus and regain a sense of calm during moments of anxiety or panic.
Look around and name three things you can see
Focus on your surroundings and identify three things you can see. These can be objects furniture or details in your environment that you may not have noticed before.
Listen and name three things you can hear
Pay attention to the sounds around you. You may hear people talking, the sound of birds outside, or even the hum of a fan. Identify three distinct sounds.
Move three parts of your body
To engage your senses and reduce anxiety move three parts of your body like tapping your feet stretching your arms or shifting your posture.
This brings you back to the present moment and helps calm your mind. This simple technique takes just a minute or two and can be done anytime anywhere.
What Is the Best Amount of Magnesium for Anxiety?
The ideal magnesium dose for anxiety relief varies by individual. Some may benefit from lower doses, while others may require more.
Consult a healthcare provider before starting magnesium supplementation to determine the right dosage and form, especially if you have health conditions or take medications.
How Quickly Does Magnesium Calm Anxiety?
Magnesium’s calming effects can be felt within hours to a day, especially with fast acting forms like magnesium glycinate and citrate. For long term anxiety management, regular supplementation may be needed with noticeable improvements taking several days or weeks. Magnesium should be part of a holistic approach to anxiety including therapy relaxation lifestyle changes and other dietary interventions.
Conclusion
Magnesium plays a crucial role in managing anxiety by regulating the stress response, promoting relaxation, and supporting brain function.
Recommended doses for anxiety relief range from 300 to 400 mg per day, with magnesium glycinate, citrate, and threonate being particularly effective forms.
Alongside magnesium supplementation, techniques like the 3-3-3 rule can help manage anxiety.
Always consult a healthcare provider to determine the appropriate dosage and explore additional treatment options for comprehensive anxiety management.
