Magnesium is a mineral your body needs for many important processes. Among several other potential benefits, magnesium may help regulate your mood, helping to manage anxiety and stress. Other supplements may add to or boost these effects.
1. Vitamin D
Vitamin D, whether taken through food or supplements, is another nutrient that may help support mental health. While it’s well known for supporting strong bones, it also helps keep your neurons (the nerve cells in your brain) functioning properly, which supports mood regulation. Some research suggests that low vitamin D levels may be associated with depression, too.
Magnesium helps your body process and use vitamin D, which means that when you take magnesium and vitamin D together, you may get more benefits from each.
2. Ashwagandha
Ashwagandha may support mental health in different ways than magnesium does, making ashwagandha and magnesium a powerful supplement combination for some people. Taking them together may:
Promote relaxation and sleepHelp you cope with stress betterImprove brain chemicals and function to regulate mood
3. L-Theanine
L-theanine is a supplement that research suggests may modulate and balance neurotransmitters (brain chemicals) to help you feel more relaxed. Other studies suggest L-theanine can help reduce anxiety, improve focus, and lead to better sleep, which in turn can improve mood.
Combining L-theanine with magnesium may provide more mental health or mood benefits than taking either supplement alone.
Precautions
Any vitamin or supplement, including magnesium, has the potential for side effects and interactions, including with other medications, supplements, and substances like alcohol.
Before combining any supplements for mood support or other benefits, talk to a healthcare provider for guidance based on your individual health history. They can also discuss the recommended dosage for each supplement according to your needs.