There are many ways to treat anxiety disorders, such as exercise, prescribed medications, proper sleep, and therapy. In recent years, there has been a growing interest in magnesium and its effects on anxiety disorders.
Here’s what you need to know about the link between magnesium and anxiety.
Understanding Anxiety Disorders
Anxiety-related disorders are some of the most common mental disorders among the general population. Living with anxiety can be challenging for both psychological and physical health. It can affect job performance, schoolwork, personal relationships, and more.
Generalized anxiety disorder is when a person has persistent feelings of worry or anxiety over many things and has difficulty controlling these feelings. Many other mental disorders can lead to anxiety-related symptoms, such as:
- Attention deficit hyperactivity disorder (ADHD).
- Depression.
- Eating disorders.
- Obsessive-compulsive disorder (OCD).
- Panic disorder.
- Post-traumatic stress disorder (PTSD).
- Separation anxiety disorder.
- Social anxiety disorder.
- Specific phobias.
Some symptoms of anxiety-related disorders can include:
- Chest pain.
- Compulsive behavior (constantly checking things).
- Dizziness.
- Fast or irregular heartbeat.
- Feeling tense or nervous.
- Headaches.
- Insomnia.
- Loss of appetite.
- Loss of motivation.
- Not being able to catch your breath.
- Obsessive thoughts.
- Shakiness.
- Sweating.
- Trouble concentrating.
What Is Magnesium?
Magnesium is a nutrient that the body needs to stay healthy. It helps maintain healthy muscle and nerve function, blood sugar levels, energy production, and more.
How Does Magnesium Affect Anxiety Symptoms?
Magnesium is crucial in maintaining the correct functions of the central nervous system, which can impact both brain function and mood.
Because of this relationship, magnesium has become the subject of many studies on how it can work alongside other anxiety disorder treatments.
These studies examined the effects of magnesium supplements on a range of different psychiatric disorders. The results of these studies found that, in some cases, subjects who showed lower levels of depression and anxiety also had higher levels of magnesium.
The studies generally show some correlation between increased magnesium levels and decreased depressive symptoms. They found that magnesium intake tended to cause some improvements in the symptoms of people suffering from depressive disorders. However, people diagnosed with generalized anxiety disorder showed less improvement in relief of stress and anxiety symptoms.
Studies also looked at magnesium’s effect on obsessive-compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), eating disorders, and schizophrenia. They showed little significant correlation between the improvement of symptoms and increased magnesium levels in these disorders.
Many of these studies have shown conflicting results due to varying factors. The overall health benefits of magnesium, specifically on anxiety, are still not fully known and require more research.
Because of this, you should consult with a health care provider for more information on magnesium as a treatment for your anxiety.
How Can I Get More Magnesium?
Despite conflicting data on magnesium’s effect on anxiety, it’s still a good health practice to work more sources of magnesium into your diet if your magnesium levels are lower than recommended.
If a physician recommends you increase your magnesium intake, consider adding some of the following sources of magnesium:
- Baked potatoes with skin.
- Bananas.
- Beef.
- Chicken breast.
- Fish, such as salmon and halibut.
- Fortified foods, such as milk and yogurt.
- Green leafy vegetables, such as spinach and broccoli.
- Legumes, such as black beans and kidney beans.
- Raisins and dried apricots.
- Seeds and nuts, such as pumpkin seeds, chia seeds, almonds, cashews, and peanuts.
- Soy products, such as soymilk, tofu, and edamame.
- Tap, mineral, and bottled waters (depending on its source and brand).
- Various medications.
- Whole grains, such as oatmeal, brown rice, whole wheat bread, and cereal.
Other Ways to Relieve Anxiety
Increasing your magnesium intake is not the only way to treat or supplement treatment for anxiety disorders. A few ways to treat your anxiety that do not involve magnesium include:
- Avoiding alcohol, drugs, and smoking.
- Eating healthy.
- Exercising.
- Getting enough sleep.
- Taking medications properly.
- Participating in psychotherapy.
Anxiety can interfere with your everyday life and have lasting effects on your mental and physical well-being. It is important to take care of your psychological and physical needs to stay strong and healthy.
A primary care provider can assess your anxiety disorder and offer treatment opinions to help manage your anxiety.