“A lot of people wake up with anxious thoughts, so taking a magnesium supplement can be helpful,” Dr. Naidoo says, adding that she also recommends drinking a full glass of water first thing in the morning, a simple, yet important habit that many people don’t do. “You’re already waking up dehydrated, and staying well hydrated can help with anxiety,” she says.
Magnesium supplement risks and side effects
The main side effects of taking a magnesium supplement to be aware of are diarrhea, abdominal cramping, and nausea. “Magnesium glycinate is generally one of the best-tolerated forms of magnesium and is less likely to cause [side effects] than other formulations, such as magnesium citrate or magnesium oxide,” Dr. Chu says. This is because, per Dr. Angelone, other forms of magnesium are not absorbed as well and tend to pull fluid into the intestines, which leads to looser stools.
If you’re experiencing any G.I. distress from your magnesium supplement, Dr. Chu and Dr. Angelone both recommend lowering the dose to between 100 and 200 milligrams or taking it with food.
As long as the magnesium supplement you’re taking has been third-party tested, the experts we talked to say that it’s generally considered safe, with the exception of people with kidney disease, who should talk to their healthcare provider before taking any new supplement, magnesium included.
Even if you’re currently taking prescription medication for anxiety, Dr. Chu says that taking a magnesium supplement is still safe. “Magnesium is generally considered safe to take alongside commonly prescribed anti-anxiety medications, including SSRIs and SNRIs, and there are no clinically significant interactions with most of these medications,” he says. If you’re worried about them interacting, he recommends spacing out when you take your anti-anxiety medication from when you take your magnesium supplement.
That said, Dr. Angelone does point out that magnesium can decrease the absorption of certain medications by binding with them in the gastrointestinal tract and reducing their absorption. As always, if you are worried about your magnesium supplement interacting with any meds you’re taking, talk to your doctor or a pharmacist.
What magnesium supplements won’t help with
Getting enough magnesium is absolutely important, but all of the experts we talked to say that it plays a supportive role in managing anxiety and is not a standalone treatment. “While some people may notice modest improvements in stress levels or sleep quality, magnesium is not a replacement for evidence-based treatments such as psychotherapy or prescription medications when someone has a diagnosed anxiety disorder,” Dr. Chu says.
Anxiety is complex. Genetics, brain chemistry, life experiences, and environmental factors all come into play. If you have a diagnosable anxiety disorder, taking a magnesium supplement won’t be enough to experience a noticeable shift.
When it comes to managing anxiety, getting enough magnesium is a part of treatment that’s often overlooked. Up your intake of plant food and consider a supplement, if you need it. That way, you’ll be ready to face life’s inevitable stressors from a healthier, more peaceful mindset.