Magnesium Dosage For Anxiety
Whats the magnesium dosage for anxiety? Thats the million dollar question. Unfortunately, there is a lot of heterogeneity between studies when it comes to dosing. Doses range from a paltry 46.6 mg up to 600 mg per day in some studies . Drawing a simple conclusion is difficult but then its likely ideal doses will vary from person to person.
The bottom line is we just dont know. In the absence of kidney disease, where excess magnesium cant be excreted, there are really no safety concerns to use doses ranging from what have been used in studies . Typical doses of magnesium range in the 200-600 mg per day. If youre planning on a higher dose, like 400 mg, its best to divide the dose for better absorption.
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The Best Time To Take Magnesium For Anxiety Sleep And Relaxation
Magnesium is an essential mineral in our body that’s naturally present in several foods and is also available as a dietary supplement.
Magnesium is required to regulate hundreds of fundamental biochemical reactions in our bodies, from nerve and muscle function to our immune system.
Carol Haggans, a registered dietitian and nutrition scientist under contract to the U.S. National Institutes for Health Office of Dietary Supplements, told Newsweek: “Getting enough magnesium is very important for overall health, including building and maintaining healthy bones and regulating blood pressure.”
Some people are more likely to be magnesium deficient, including older adults and those with gastrointestinal diseases, type 2 diabetes or alcohol dependence, Haggans said.
But instead of immediately reaching for magnesium tablets, making sure you are consuming the daily recommended dietary allowance for magnesium from food sources would be a good place to start for improving your sleep and anxiety levels, Roxana Ehsani , a registered dietitian nutritionist and the national media spokesperson for the Academy of Nutrition and Dietetics, told Newsweek.
But you should always consult with your physician before taking magnesium supplements, as certain medications may interfere with them, she warned .
- Magnesium chloride
- Magnesium oxide
What Is The Best Time Of Day To Take Magnesium
People should try to take any supplements at the same time each day, as this may help form a habit and make it less likely for a person to forget to take the supplement.
However, the NIH warns that people should not take a magnesium supplement within 2 hours of oral bisphosphonates, such as Fosamax.
Additionally, people should take a magnesium supplement at least 4 to 6 hours before taking tetracycline or quinolone antibiotics, or at least 2 hours afterward.
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Magnesium: Why You Need This Mineral For Better Sleep Mood And More
How this do-it-all mineral can improve your sense of well being.
Most of us have a cabinet full of supplements that, at some point, get neglected. Whether its because you fell out of your routine or you forgot why you even started it in the first place, theres one supplement that most Americans could benefit from adding back into their regimen: magnesium.
Studies show that the majority of the population is at risk for magnesium deficiency due to a variety of lifestyle factors, including a diet high in processed food. Certain illnesses or health conditions, including Type 2 diabetes or alcohol dependency, can make you susceptible to low magnesium levels, too. A 2013-2016 analysis from the National Health and Nutrition Examination Survey found that 48% of Americans dont get adequate magnesium in their diets.
Magnesium supplements have become popular in the wellness space recently, and many experts are recommending them for helping with sleep, stress, anxiety and more. But do these claims hold up? Below, I give an overview of the science on magnesium, and I also talked to registered dietitian Amy Gorin to find out more on why magnesium is important and how to know if a supplement may be right for you.
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How Much Magnesium For Anxiety
The exact amount of magnesium you need on a daily basis depends on your unique physical makeup, including your age and gender. In general, the RDA for men is around 420 mg and 320 mg for women.
The studies on magnesium anxiolytic effects involved administered doses of around 360 mg per day. That is 40mg more than the RDA for women, so consult a professional before beginning supplementation if you are a woman looking for anxiety relief through magnesium.
Regardless of your gender, it is wise to consult a doctor before supplementing your diet with magnesium. They will probably give you the all-clear, but they may also understand your medical history and advise against certain supplements due to drug interactions that reduce the efficacy of other important medications.
Research On Magnesium For Depression
While promising, the exact effects of dietary magnesium on depression are not yet well understood. There is research that supports the potential use of magnesium supplementation for depression:
- A 2015 study found a significant link between low magnesium intake and depression in adults.
- A 2017 randomized clinical trial published in the journal PLoS One found that supplementation with magnesium chloride resulted in significant improvements in depressive symptoms. The study also found that the participants who were taking an antidepressant experienced stronger benefits when taking magnesium, which suggests that it might be useful when used in conjunction with antidepressant medications.
- A 2019 study found that low serum magnesium levels were associated with depressive symptoms. Such findings suggest that measuring magnesium levels may be useful as a way to identify people who might respond best to magnesium supplementation.
One benefit of magnesium as a treatment option is that it is relatively affordable, fast-acting, and well-tolerated by most people.
Study #: Magnesium For Slow Wave Sleep
This study employed a crossover design. Six elderly people took magnesium for 20 days, washed out for 2 weeks, then took a placebo for the next 20 days. Six others did the same but in reverse order.
The researchers hypothesized that taking magnesium might reverse the decline in slow-wave sleep seen with aging. This sleep stage is crucial for hormone production and tissue regeneration, so we want to get more of it.
Well, magnesium supplementation did increase slow-wave sleep by about 60%. It also decreased cortisol and increased renin. Promising stuff.
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Stress Wastes Our Magnesium
Finally, magnesium is sequestered and wasted via the urine in times of stress. Im speculating here, but in a hunter-gatherer immediate stress sort of situation, maybe we needed our neurons to fire on all cylinders and our stress hormones to rock and roll through the body in order for us to survive. Presumably we survived or didnt, and then the stressor was removed, and our paleolithic diets had plenty of magnesium to replace that which went missing. However, it may not be overall magnesium deficiency causing depression and exaggerated stress response it may just be all that chronic stress, and magnesium deficiency is a biomarker for chronic stress. But it doesnt hurt to replete ones magnesium to face the modern world, and at least the relationships should be studied thoroughly. Depression is hugely expensive and debilitating. If we could alleviate some of that burden with enough mineral water we should know whether that is a reasonable proposition.
Best Form Of Magnesium For Detoxification & Gut Health
In his brilliant book Transdermal Magnesium Therapy, Dr Mark Sircus makes the following pertinent observation with regard to magnesium chloride, which is commonly found in seawater, brines and salt wells: For purposes of cellular detoxification and tissue purification, the most effective form of magnesium is magnesium chloride, which has a strong excretory effect on toxins and stagnant energies stuck in the tissues of the body, drawing them out through the pores of the skin.
He goes on to point out that in addition to its function as an electrolyte, chloride combines with hydrogen in the stomach to make hydrochloric acid, a powerful digestive enzyme that is responsible for the breakdown of proteins, absorption of other metallic minerals, and activation of intrinsic factor, which in turn absorbs Vitamin B12.
Using other magnesium salts is less advantageous because these have to be converted into chlorides in the body anyway. We may use magnesium as oxide or carbonate but then we need to produce more hydrochloric acid to absorb them.
Many ageing individuals, especially with chronic diseases who desperately need more magnesium, cannot produce sufficient hydrochloric acid and thus cannot absorb the oxide or carbonate.
The combination of its great absorbability, role in the production of hydrochloric acid and powerful excretory effects make magnesium chloride an ideal choice for detoxification and cleansing purposes.
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Best For Added Zinc: Live Conscious Magwell Magnesium
- Bottle size: 120 capsules
- Dosage: 2 capsules per day providing 225 mg magnesium
Live Conscious states that this supplement may help support the cardiovascular, musculoskeletal, nervous, and immune systems. Each bottle contains three different types of magnesium alongside zinc and vitamin D3.
This supplement is free from soy, gluten, dairy, and preservatives.
The company recommends taking two capsules with 8 ounces of water once per day.
Pros and cons
Customers state that these supplements have helped improve their sleep and bowel function.
However, this product also contains zinc and vitamin D3. A person who is taking other vitamin and mineral supplements may wish to ensure that they do not exceed the daily recommended intake of zinc and vitamin D3.
Magnesium Reduces Stress Hormones
Excess levels of the primary stress hormone cortisol contribute to anxiety, brain fog, depression, mood swings, memory loss, dementia, concentration problems, insomnia, and mental disorders of all kinds.
- brown rice
- plain yogurt
Note that chocolate, often touted as a top source of magnesium, did not make the list.
This is a big disappointment for us chocoholics who claim that we eat it for the magnesium.
Paradoxically, eating legumes, seeds, and grains wont help as much as youd expect since they also contain phytates.
These naturally occurring compounds inhibit the absorption of most minerals, including magnesium.
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Why Might You Exceed The Rda For Magnesium
As mentioned earlier, it is not uncommon for people to supplement magnesium at comparatively high doses. But why would you take more than the RDA for magnesium?
Well, for one thing, your magnesium absorption might be compromised by factors listed earlier gut disorders, pharmaceutical dependency etc. For another, requirements for magnesium vary by age. Not only do teenagers between 14-18 require a higher intake, but older people do too.
Requirements are higher, too, during pregnancy, when breastfeeding and during PMS. While the NHS recommends that adult males get around 300mg of magnesium a day, and women 270mg, there are many cases where youd want to shoot for a higher daily dose. Most guidelines recommend that pregnant women aged 19-30 up their intake from 270 to 350mg, while over-31s take a little more, 360mg a day.
Aforementioned magnesium expert Dr. Carolyn Dean believes the rule of thumb for is 6-8mg/kg of body weight per day, which translates to a total daily intake of 600-900mg for a 200 lb man. Dr. Dean notes that it it can take up to a year to build up the magnesium stored in muscles and bones.
It is a sensible idea to consult with a naturopathic nutritionist or practitioner if you feel you might benefit from using a magnesium supplement.
What Is The Best Time Of Day To Take Magnesium For Anxiety
I usually take around 600mg to 800mg spread out throughout the day.
Which for a 31-year-old female, youll notice Im taking double if not more my RDA.
Magnesium overdose is not very likely, with the Office of Dietary Supplements noting that very large doses of magnesium-containing laxatives and antacids have been associated with magnesium toxicity.
Personally, I find 600 to 800mg is the ideal daily amount for me, but I would encourage you to first talk to your physician if you are considering going over the RDA for any reason.
Ill take 200mg in the morning, 200mg in the afternoon and then 400mg before bed helps me to sleep like a baby.
If theres one thing I recommend starting today for your own anxiety struggles, its taking magnesium.
You may feel more chilled out, your mood will start to lift.
You wont have any stomach woes and youll sleep better, what could be better?
The worst that can happen from too much magnesium is looser stools but I think anyone would take that over a dark cloud of depression any day, I know I do!
Sorry if TMI, but you deserve to know!
Hopefully now you know a lot more about the connection between magnesium and anxiety. But, if youd like to learn even more about how great magnesium is for your overall mood and health, then check out this book, The Magnesium Miracle.
Weve come to the end, kudos for you if you made it all the way down here.
Im always excited to read comments from you!
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Who Should Not Take Magnesium
As with any supplement, a person should consult with a healthcare professional before taking magnesium. People with kidney conditions face a higher risk of side effects.
A healthcare professional will advise whether it is safe to take magnesium after checking a persons health conditions and any medications they take.
Magnesium Side Effects And Interactions
Weve already covered the most common side effect of magnesium loose stools.
This is most likely to occur when taking poorly absorbed forms like magnesium oxide and magnesium sulfate.
The only reported side effects of magnesium l-threonate are headaches and drowsiness the first week or so.
According to Drugs.com, magnesium supplements have hundreds of known interactions with medications.
If you take antibiotics, high blood pressure medications, osteoporosis medications, or muscle relaxants, discuss taking magnesium supplements with your health care provider.
In the meantime, you can check for interactions using one of these reputable online interaction checkers.
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Best For Vegans: Nested Naturals Magnesium
- Bottle size: 120 vegan capsules
- Dosage: 2 capsules providing 200 mg of magnesium
The manufacturer states that this product is vegan and does not contain any GMO ingredients. The active ingredient is magnesium bisglycinate. Additionally, it does not contain any calcium.
Nested Naturals recommends taking two capsules per day.
Pros and cons
This supplement is suitable for vegans and does not contain any soy, gluten, or GMO ingredients.
However, This magnesium supplement is more expensive than some other options.
The company recommends taking 1 to 4 capsules a day with food.
Pros and cons
This product is free from most common allergens, which may make it more suitable for those with allergies and sensitivities than other products.
However, people who require four capsules of this supplement may prefer to purchase a product that contains a similar amount of magnesium in fewer capsules.
Side Effects Of Magnesium
Magnesium is generally well-tolerated and is unlikely to produce adverse effects even when taken at maximum daily limits. The National Institutes of Health suggests that, in healthy individuals, the body is able to naturally manage and excrete any excess magnesium consumed from dietary sources.
If you are taking magnesium via supplements, however, you should use caution to avoid exceeding the established upper limits. For adults, this means you should not consume more than 350 mg per day unless otherwise directed by a healthcare professional.
Some forms of magnesium, such as magnesium citrate, may cause some symptoms of stomach upset or diarrhea.
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Best For Sensitive Stomachs: Klaire Labs Magnesium Glycinate Complex
- Bottle size: 100 capsules
- Dosage: one capsules of 100 mg of magnesium, 13 times per day
This product combines magnesium with glycine, an amino acid that the manufacturer states may make the supplement easier for the body to tolerate and absorb.
The company recommends taking one capsule, 1 to 3 times per day.
Pros and cons
These supplements are vegetarian and free from most common allergens, such as shellfish, yeast, and eggs.
Klaire Labs does not state whether its supplements are third-party lab tests. Additionally, this supplement provides a lower dose of magnesium per serving than some other products.
How Does Magnesium Aid Sleep
Taking magnesium supplements for sleep can be a lifesaver, especially when you have disruptive sleep cycles. Millions of peopleworldwide have difficulty sleeping long enough to get proper rest. Fortunately, one way to help you get quality sleep is by taking supplements.
The supplements have ingredients such as magnesium chloride, magnesium oxide, magnesium citrate, and magnesium glycinate. This mineral serves many important functions in your body and is responsible for overall heart and bone health.
Taking magnesium supplements is beneficial since its one of the most prevalent minerals the body requires Over 300 cellular reactions depend on magnesium in different body parts.
Its important to note that all the organs in your body need magnesium to function properly. Therefore, having magnesium deficiency can result in serious health complications. Some of the most popular health benefits of magnesium include:
- Better sleep
- Brain health
While you can get magnesium from food after eating a balanced diet, taking supplements helps prevent deficiency. Magnesium promotes sleep, so you wont have to battle sleep disorders or similar conditions. And low magnesium levels make vitamin D ineffective, so the dangers of deficiency are widespread.
Having magnesium in your body will help regulate neurotransmitters and melatonin. Melatonin is responsible for the bodys sleep-wake cycle.
Some specific people run a high risk of magnesium deficiency, including
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