Magnesium is a mineral that plays a role in over 300 biochemical reactions1 in the body. It regulates processes ranging from blood pressure and energy production to muscle relaxation and blood sugar balance—just to name a few. We already know that taking a magnesium supplement can promote better, deeper sleep2, and emerging research is finding that it could be helpful for easing stress and anxiousness too.* “Magnesium deficiency is not uncommon in the U.S.—and neither is anxiety,” says Ilene Ruhoy, M.D., Ph.D. And seeing that there are over 3,700 magnesium-binding sites3 in your body, a magnesium deficiency can affect your health in numerous ways. When it comes to anxiousness, magnesium’s role in the parasympathetic nervous system (PNS) is of particular interest. The PNS is known as our “rest and digest” system and it works to bring our body back to calm state. Magnesium plays a pivotal role in the health and activity of the parasympathetic nervous system and the nervous system in general, with studies showing that a deficiency in magnesium can kickstart the sympathetic nervous system, which is in charge of our fight-or-flight response.* Magnesium’s calming effect might have to do with its ability to maintain serotonin and dopamine levels in the brain—two neurotransmitters that play a very important role in mood and relaxation.* Magnesium also influences the activity of GABA, the main inhibitory neurotransmitter in the brain that is intricately involved in anxiety.* (GABA receptors are actually the target of popular benzodiazepine drugs like Xanax). Not all studies on the magnesium-stress connection have been conclusive6, though, so more research still needs to be done before the mineral becomes a bonafide treatment for anxiety disorder. Beware, though, that certain forms of magnesium, like magnesium sulfate and citrate, can give you diarrhea if you take too much at once. Magnesium glycinate (the most effective form of magnesium for sleep), on the other hand, doesn’t seem to cause digestive upset—and has the added bonus of promoting deeper, more restorative rest too.* Are there any other safety concerns to worry about when taking magnesium glycinate? According to Singh, “Those with kidney disease, heart disease, arrhythmias, and certain other conditions should, seek the advice and guidance of their medical doctors before taking a magnesium supplement to ensure that it is the right thing for them.” And as a general rule, you should always inform your doctor if you’re going to be experimenting with any new supplements, herbs, or drastic lifestyle or dietary changes.
