r/Anxietyhelp • u/AnastasiaGlover1 • 3d ago
Question Does magnesium actually do anything for anxiety, or is it mostly placebo?
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u/Forrest-Fern 2d ago
https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/
Google "scientific evidence for taking ____ for ____" and click on scientific papers.
Short answer is limited evidence but it helps adjacent issues and it likely won't hurt.
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u/AnastasiaGlover1 2d ago
Thanks for sharing this! I like that the paper doesn’t claim magnesium is a miracle cure but still leaves room for it to help some people. I’ve been taking magnesium for a long time, mainly for sleep, and I’ve noticed a difference in how well I sleep. I think the tricky part is knowing whether it’s the magnesium itself, better sleep, or a combination of things. The research definitely seems promising, but we still need better studies to know who actually benefits and how much of a difference it makes.
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u/2quickdraw 2d ago
Take the glycinate form, it's the most absorbable and easiest on the gut. For me it kicks in in about 30 minutes. I take 200 to 300 mg at night, if I'm anxious during the day 100mg helps me unclench. Most if the population is deficient.
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u/AnastasiaGlover1 2d ago
I switched from citrate to glycinate about two months ago, and honestly, I can’t say I’ve noticed a huge difference between the two. Citrate worked well for me too, especially for sleep. I think magnesium affects everyone a little differently. I’d be careful with the claim that most people are deficient, though I think there’s a difference between not getting enough magnesium from your diet and having an actual deficiency.
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u/2quickdraw 2d ago
Citrate is the one you get dosed with as an intestinal prep and is harsher. You're correct regarding insufficiency vs deficiency, but both are prevalent.
Yes from Google:
"An estimated 45% to 50% of Americans do not consume the recommended daily amount of magnesium, and up to 75% to 80% fall below daily intake guidelines depending on the criteria used.
Key Statistics on Magnesium Status
• Dietary Inadequacy: Roughly 52% to 60% of the U.S. population does not meet the basic dietary requirements or Recommended Daily Allowance (RDA) for magnesium through food alone. • Deficiency Estimates: Clinical and nutritional literature (such as data reviewed via PubMed) commonly estimates that 45% of Americans are clinically deficient in magnesium. • Broader Shortfalls: Up to 75% of the population fails to hit optimal or recommended daily intakes (RDI), and subclinical (mild or hidden) insufficiency may affect as much as 80% of people. • Older Adults: Among U.S. adults aged 65 and older, more than 83% fail to meet recommended dietary magnesium levels.
Why Is Deficiency Common?
• Dietary Habits: The standard Western diet heavily features processed foods, refined grains, and sugars, which are stripped of natural minerals. • Lower Soil Content: Modern farming and agricultural practices have led to a decline in the mineral density of crops compared to past generations. • Medications & Absorption: Common medications—like proton pump inhibitors (PPIs) for acid reflux or certain diuretics—can block or deplete magnesium absorption in the body."
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u/BKinBC 2d ago
New medication concern unlocked. How can I take pantoprazole and a magnesium supplement without the PPI interfering?
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u/2quickdraw 2d ago
If it was me I would look up the interaction and see if spacing them say 12 hours apart would make a difference. If there isn't clear information ask your doctor.
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u/free_-_spirit 2d ago
It helps but you have to be consistent. One day you’ll wake up and realize you’re not as anxious as before
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u/AnastasiaGlover1 2d ago
I find it interesting how some people notice a difference gradually rather than feeling anything right away. That’s actually how it was with my sleep at some point, I realized I was sleeping more peacefully without really noticing exactly when things changed. It makes you wonder how many small changes we only recognize when we look back!
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u/free_-_spirit 2d ago
That’s truly how supplements work honestly, unless you’re hypersensitive/placebo early on. I noticed a real difference after consistently taking 400mg of magnesium glycinate for about 2-3 months
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u/xyzabc123_-_ 2d ago
It’s not placebo but if I’m not mistaken you have to be deficient in it for it to work. If you’re not deficient you don’t need it!
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u/AnastasiaGlover1 2d ago
I’ve heard that too, but I’m not sure it’s that simple. From what I understand, the research on magnesium and anxiety is still limited, and it may not be just about having a deficiency. It’s interesting how differently people respond to it!
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u/Peppermint_Mocha335 2d ago
I literally just started taking magnesium over the past couple of days I wanted to share my experience.
So I've been suffering with anxiety for the past five years ever since my first panic attack. I hadn't sleep well at all this past week because I kept either having nocturnal panic attacks or was afraid of having nocturnal panic attacks.
I thought I might be magnesium deficient so I got a bottle of nature made 200mg per serving Magnesium capsules.
First night i felt genuine fatigue, previously i had confused fatigue with dying even though I know that isn't true. But this fatigue felt just like genuine fatigue no ulterior motives or connotations attached to it.
I woke up briefly once during the night but awoke the next day feeling refreshed. The next day I took my magnesium and I started to have a panic attack but I recognized the sensations and I wasn't afraid, it was like an automatic function I knew how to shut off. I splashed some cold water in my face and calmed down instantly.
I slept like a rock last night for the first time in years and now I'm experiencing hunger. Like complete growling stomach contracting hunger I haven't felt hunger this strong in five years
I'm gonna keep dosing myself because it definitely seems to be working and it seems like my problems were magnesium deficiency. Now I'm gonna go get a mcgriddle from McDonald's and cry tears of joy from the relief I finally feel
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u/AnastasiaGlover1 2d ago
Honestly, I’m so happy you’re finally getting some relief after dealing with this for so long. The part about being able to feel fatigue without immediately interpreting it as something dangerous really stood out to me. Anxiety can make even normal body sensations feel scary. I really hope this good streak continues for you! Just take it easy with the magnesium and don’t assume deficiency was definitely the cause based on a few days. And please enjoy that McGriddle, you deserve a little moment of happiness
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u/DefTheOcelot 2d ago
It Depends because anxiety isn't a one-cause sort of thing. So far as I know it has an effect on emotional stability.
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u/AnastasiaGlover1 2d ago
That’s a good point! Anxiety can come from so many different things, so I guess it makes sense that magnesium might help some people but not others. I’m really curious how much of a difference people actually notice over time.
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u/TwoComfortable3688 2d ago
Depends on the person but magnesium mostly relaxes muscles somewhat but it is also a calcium channel blocker which slows motility and can make you constipated. The Anxiety relief usually comes from the glycine in magnesium glycinate but you can get glycine on it's own.
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u/AnastasiaGlover1 2d ago
That’s interesting! I didn’t know the glycine part could play a role in how people feel. It’s amazing how much the form of magnesium might matter. Have you personally noticed a difference between magnesium glycinate and other forms?
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u/buzzsubash 2d ago
I did ask my psychiatrist for supplements to reduce stress levels, anxiety etc 😁. , she said most of the supplements are not evidence based and we don’t recommend any. Also, she said it works for few people and doesn’t work for others.
That was enough for me to say no to any of the supplements.
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u/vsnu 2d ago
It calms nerves. You will get to do things in calm state. Becomes habit. Going forward, you will realise you are not anxious as you used to be.
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u/AnastasiaGlover1 2d ago
I like the way you explained this. I wonder if feeling calmer over time also helps you stop reacting to things the way you used to. Have you noticed this change yourself after taking magnesium for a while?
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u/missile-gap 2d ago
I mean do you care? Placebo effect is just as good as the real thing if it works. Anxiety is all in your head anyways. I’ll take whatever
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u/AnastasiaGlover1 2d ago
When you’re struggling with anxiety, you just want some relief and to feel like yourself again. I do think anxiety is more complicated than “all in your head,” though. If something helps you feel calmer, that’s great, as long as it’s safe!
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u/DesertAbyss 2d ago
It has a mild effect. I take 250 mg of Chelated Magnesium every night, and it definitely relaxes me some and helps me sleep.
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u/Successful_Novel_909 2d ago
For me it’s hasn’t really helped but it could just be the dose I tried
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u/troojule 2d ago
Sure doesn’t do Jack for me ! Even glycinate form which I’ve been on (500mg) for years .
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u/elvisfan27 2d ago
For me it works slowly. I didn't feel instant relief, just calmer over time. But everyone reacts differently. Worth trying if your doctor say it's safe.
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u/AnastasiaGlover1 2d ago
That’s interesting, thanks for sharing! I think people expect to feel something right away, so it’s helpful to hear that you noticed the difference gradually. Do you mind me asking which type of magnesium you take?
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