best magnesium for anxiety

How to Pick the best magnesium for anxiety?

If you’re like one in three Americans, then you suffer from anxiety.

And if you’re like one in five, that anxiety is so bad it keeps you from sleeping well.

Magnesium has been shown to help with both of those issues, which is why magnesium supplements are such a popular choice for people looking for relief.

But which magnesium supplement should you take?

There are a lot of them on the market, and they all claim to be the best.

So how do you know which one is right for you?

Table of Contents

What kind of magnesium supplements are best for anxiety or depression?

The least bioavailable of the many magnesium variations are magnesium oxide and citrate, which are often taken as supplements.

This indicates they’re more likely to go through the intestines and result in loose stools and diarrhea, so they’re best utilized to relieve constipation.

Magnesium salts such as carbonate and sulfate have similar absorption problems.

Based on current research, there are certain types of magnesium with greater bioavailability and capacity to cross the blood-brain barrier, making them superior therapy choices for anxiety and sadness:

Magnesium Glycinate

Glycine, an important neurotransmitter in the brain, is one of the 20 amino acids.

Improved sleep quality can be achieved by adding glycine to this form of magnesium.

Magnesium glycinate has been shown in preliminary research to increase magnesium levels in brain tissue.

The glycinate variety is gentle on the stomach and intestines, much like magnesium taurate.

Magnesium Threonate

Magnesium Threonate has strong evidence from studies showing that it may pass the blood-brain barrier, and it’s been shown to benefit people with mental health problems.

It can be more expensive, however, and must be taken in twice to three times more capsules than other magnesium supplements to achieve a therapeutic dose.

Magnesium Taurate

Magnesium taurate has a sort of amino acid called taurine in it, which has a soothing, neuroprotective, and anti-inflammatory effect on the brain.

Taurine also appears to assist with the magnesium’s entry into the brain.

It is also unlikely to cause loose stool and diarrhea owing to its gentleness on the GI system, as demonstrated in a recent study.

Magnesium acetyl taurate increased magnesium levels in the brain more than any other kind of magnesium in recent research.

Magnesium Malate

Magnesium Malate is a form of magnesium that is well absorbed and boosts both serum and muscular magnesium levels.

It has been found in early studies to help with fibromyalgia and chronic fatigue symptoms because malate is involved with energy production.

Magnesium taurate and glycinate have the most research supporting their use as anxiolytic agents and other mental health issues based on current data.

Magnesium malate and threonine also show promise in the treatment of a range of psychiatric disorders, making them potentially useful in a number of medical circumstances.

Which magnesium is best for sleep and anxiety?

Our Top Pick
BioEmblem Triple Magnesium Complex

The many health benefits of magnesium.

Read on to learn more about how magnesium can help you manage your anxiety.

Magnesium promotes mental well-being in general.

Magnesium deficiency can have a significant influence on your life.

You may anticipate experiencing improved overall mental well-being, greater happiness, more calmness, and greater stress resistance once you’ve boosted your magnesium intake.

This one adjustment could help you feel less anxious and more in command of your life.

Magnesium elevates the calming GABA neurotransmitter.

Magnesium binds to and activates GABA receptors in the brain, which helps reduce stress. GABA is a major inhibitory neurotransmitter that reduces brain activity.

When GABA levels are low, your brain remains “on” for longer and it becomes more difficult to relax.

You’re probably low on GABA if you’re easily overwhelmed, disorganized, always finding something new to be concerned about, or can’t fall asleep until the early hours of the morning because your mind is racing.

Low GABA levels are linked to a variety of stress-related conditions, including generalized anxiety disorder, panic attacks, irritable bowel syndrome, and involuntary movement disorders such as Parkinson’s disease, tardive dyskinesia, and Huntington’s chorea.

Magnesium lowers stress hormones.

Excess amounts of the body’s major stress hormone cortisol contribute to anxiety, clouded thinking, depression, mood swings, memory loss, dementia, attention difficulties, sleeplessness, and a variety of mental illnesses.

Magnesium inhibits the release of stress hormones from entering the brain by acting as a barrier. 

Muscles that are tense and cramp are among the most common indicators of magnesium insufficiency.

Tight muscles not only make you feel irritable, but they also activate the flight-or-fight response, which liberates stress hormones such as epinephrine and cortisol.

Magnesium supplementation can assist your muscles to relax and end this irritating circle.

Magnesium is a mineral that has anti-inflammatory properties.

Another function of magnesium is to reduce anxiety by fighting inflammation. Chronic inflammation can affect any part of the body, including the brain.

Brain inflammation has been linked to a variety of neurological and psychiatric ailments including anxiety, sadness, substance abuse, schizophrenia, bipolar illness, Alzheimer’s disease, and Parkinson’s disease.

A magnesium deficiency can be linked to high pro-inflammatory levels.

Cytokines, which are inflammatory immune system messengers that activate inflammation in the brain, destroy brain tissue, and alter brain function, have been implicated in mental illness.

Cytokines have been associated with anxiety, sadness, memory loss, apathy, sluggish reactions, irritability, inability to focus, schizophrenia, bipolar disorder, and an increased risk of suicide.

Magnesium might help to eliminate heavy metals.

Mercury, lead, and aluminum is neurotoxic metals that are linked to anxiety as well as a long list of neurological illnesses.

Unfortunately, they may pass through the brain’s filter, the blood-brain barrier, and accumulate in the brain.

There is some evidence suggesting that magnesium binds with and removes significant metal pollutants from the body, particularly from the liver, blood, and muscles.

This is a good start but whether or not magnesium can remove harmful metals from the brain remains to be seen.

Magnesium improves brain plasticity.

Neuroplasticity, or brain plasticity, is the capacity of the brain to heal itself, create new brain cells, and form new neural connections throughout life.

Magnesium has been shown in studies to boost neuroplasticity. Interestingly, there is evidence that increasing magnesium intake can improve the effectiveness of cognitive-behavioral therapy for anxiety disorders.

This may be because a greater degree of brain plasticity allows the brain to rewire itself such that it becomes less anxious.

Magnesium keeps blood sugar levels stable.

Magnesium keeps blood sugar levels stable, which is great news for the brain. The brain’s primary energy source is glucose, and it requires a consistent supply.

When the brain doesn’t get enough fuel and blood sugar drops below normal, the adrenal glands produce epinephrine and cortisol.

This causes stored sugar to be released in order to raise blood sugar back to normal.

If you’ve ever had a low blood sugar experience, you know how anxious it makes you feel.

The symptoms of a hypoglycemic episode are similar to those of an anxiety attack, including nervousness, trembling, sweating, rapid heart rate, and dizziness.

If you think your anxiety is caused by hypoglycemia, it’s crucial that you keep track of what you eat. Refined carbohydrates should be avoided in favor of protein-rich foods like fish and nuts.

Furthermore, 300 milligrams per day of magnesium supplementation has been shown in studies to help prevent blood sugar levels from dropping too low in persons with hypoglycemia.

Depression may be relieved by magnesium.

If you’re anxious, you may also be depressed. These two problems frequently co-occur, and depression affects 90% of people who suffer from anxiety.

Furthermore, 85% of individuals with severe depressive illness are identified with an anxiety disorder. Magnesium can assist with both of these issues.

According to one research, magnesium supplementation was as effective as prescription antidepressants in treating depression.

Many studies have shown that magnesium glycinate or taurate, in particular, provides quick and significant alleviation from all types of depression, as well as major depressive disorder.

Magnesium raises levels of mood-boosting brain chemicals including serotonin, dopamine, and brain-derived neurotrophic factor (BDNF), a protein that encourages the growth of new brain cells.

And as previously stated, magnesium lowers inflammation, which is considered to be a possible root cause of sadness.

A lot of people don’t get enough magnesium in their diets, which can lead to a number of problems like anxiety and difficulty sleeping.

It can be hard to know which magnesium supplement is best for you since there are so many different types on the market.

Thorne Research’s Magnesium Bisglycinate Powder is a great choice for beginners because it’s easy to mix into drinks and has a mild flavor.

Plus, it’s one of the most absorbable forms of magnesium available. This powder is also NSF Certified for Sport, meaning that it’s free from more than 200 substances banned by major sports organizations.

If you’re looking for a high-quality magnesium supplement to help with sleep and anxiety, Thorne Research’s Magnesium Bisglycinate Powder is a great option.

Product Description

If you’re looking for a magnesium supplement that is both high-quality and easy to use, Thorne Magnesium Bisglycinate Powder may be the perfect choice for you.

Unlike other magnesium powders, it’s flavored only with monk fruit concentrate and is free from added sugars, thickeners, and artificial flavors and colors.

Plus, it gets good reviews for its flavor and ease of use.

Standard benefits:

  • One of the best magnesium powders on the market
  • High quality and limited ingredient list
  • Flavored only with monk fruit concentrate
  • Free from added sugars, thickeners, and artificial flavors and colors
  • Gets good reviews for its flavor and ease of use.


  • costly, high-priced

A lot of people suffer from anxiety and don’t know which magnesium is best for sleep and anxiety.

Magnesium is a mineral that is important for the function of your muscles, and it can help regulate minerals to support the function of your muscles.

Nested Naturals – Magnesium Glycinate Chelate is the best magnesium for anxiety because it has a buffered, chelated form which makes it more bioavailable.

This means there is no laxative effect. In addition, this magnesium supplement helps soothe moderate muscle cramping and improve sleep quality.

It is also vegan, gluten-free, soy-free, and allergen-free.

Product Description

If you’re looking for a magnesium supplement that is both bioavailable and allergen-free, Nested Naturals – Magnesium Glycinate Chelate may be the perfect choice for you.

This supplement comes in a vegan, non-GMO, gluten-free, soy-free, and allergen-free form, making it an excellent choice for those with dietary restrictions.

Additionally, this magnesium is manufactured in a GMP & NSF Certified facility and Third-Party tested for quality assurance.

Standard benefits:

  • The most bioavailable form of magnesium
  • Regulate minerals to support the function of your muscles
  • Soothe tension in the body and mind
  • 100% vegan, non-GMO, gluten-free, soy-free, and allergen-free

Emotional benefits:

  • Improve sleep quality
  • Reduce symptoms of anxiety


  • There has been little research into the efficacy of sleep.
  • Gas and indigestion

A lot of people suffer from anxiety and don’t even know it. Magnesium is a mineral that is often depleted in people with anxiety.

Not all magnesium supplements are created equal. Some are better absorbed than others, and some have more side effects than others.

Klaire Labs Magnesium Glycinate Complex is one of the best magnesium supplements for anxiety because it is highly absorbable and well-tolerated by most people.

It also doesn’t contain any artificial colors, flavors, or preservatives.

Product Description

Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body.

It’s no wonder that magnesium deficiencies can lead to a wide range of health problems.

Klaire Labs Magnesium Glycinate Complex is one of the best options for those looking to supplement their magnesium levels.

This complex blend features magnesium glycinate and magnesium oxide, which are both highly bioavailable and well tolerated by sensitive individuals.

What’s more, this product comes third-party tested and manufactured in a GMP-certified facility, making it a safe choice for those looking for relief from anxiety or trouble sleeping.

Standard benefits:

  • Third-party tested for purity and potency.
  • Manufactured in a GMP-certified facility.
  • Free from artificial colors, flavors, and preservatives.

Emotional benefits:

  • Specially formulated to be well tolerated by even the most sensitive individuals.


  • If you take the maximum dose of 3 tablets per day, it might be costly.

A lot of people don’t get enough magnesium in their diets, which can lead to a number of problems like anxiety and insomnia.

Magnesium is essential for health, but it’s hard to get enough from food alone. Most people only absorb about 50% of the magnesium they consume.

BioEmblem Triple Magnesium Complex contains a blend of three types of magnesium citrate, glycinate, and malate which are chelated, meaning they are bound to compounds that might help your body absorb them more easily.

This product gets high ratings for its wide range of benefits, such as aiding sleep, migraine, anxiety, and muscle cramps and pains.

Each capsule is vegan and gluten-free, as well as free from fillers, artificial ingredients, preservatives, and genetically modified (GMO) ingredients.

Product Description

BioEmblem Triple Magnesium Complex is a certified and cGMP-certified supplement that helps with sleep, anxiety, migraines, and muscle cramps.

It contains magnesium citrate, glycinate, and malate which are chelated for easier absorption.

The product has received high ratings for its many benefits and is vegan, gluten-free, and GMO-free.

Standard benefits:

  • Aids sleep
  • Migraine relief
  • Anxiety relief
  • Muscle cramps and pain relief

Emotional benefits:

  • Certified for purity and accuracy by Labdoor.
  • cGMP certified facilities.


  • costly, high-priced
  • Diarrhea

What is the correct dose of magnesium for anxiety or sadness?

At this time, we don’t know enough about magnesium dosages for mental health problems to make an informed decision.

Recent studies have shown that for many psychiatric patients, doctors may need to administer higher amounts of magnesium than previously believed.

The FDA recommends that individuals take 320 mg of magnesium daily, based on the recommended dietary allowance established by the organization.

This is however determined by the nutritional needs of healthy persons, without taking into account biochemical individuality or existing mental health problems.

Stanford just completed a trial with 1800mg of magnesium threonate in older people to assess the effects on executive functioning and memory.

For those seeking information on how much magnesium is too much, the European Commission discovered that dosages of more than 2500mg might result in toxic hypermagnesaemia (too much magnesium).

Taking magnesium supplements above the recommended daily dosage or simultaneously with other medicines might be harmful.

What are the other benefits of taking magnesium?

Magnesium is essential for human health, and many people don’t get enough of it.

Magnesium has a lot of benefits, including helping with sleep, anxiety, and stress.

But there are other benefits of magnesium that you may not know about.

Here are 7 other benefits of magnesium that you should know about.

  • The mood is improved.
  • Constipation treatments.
  • Better sleep.
  • Reduced pain.
  • Migraine treatments.
  • Reduced risk of type 2 diabetes.
  • Lowered blood pressure.

What are the negative effects of magnesium supplementation? Is it safe to take?

Magnesium is one of the more well-tolerated supplements. Magnesium is quite safe and has only minor, serious side effects and toxicity.

The body effectively uses extra magnesium by eliminating it through excretion through the stool, which is why the most typical side effect is loose stool or diarrhea.

Signs of magnesium toxicity include a drop in blood pressure, drowsiness, perplexity, irregular heartbeat, dizziness, muscular weakness, and breathing difficulties. Patients with damaged kidneys are at increased risk for magnesium-related problems.

Certain medications, such as various antibiotics and medicines for diabetes or high blood pressure, can also be stopped by magnesium. If either of these situations applies, you should contact your doctor before using magnesium supplements.

What is the best way to get more magnesium into your diet?

The first place to look for our magnesium intake is in our daily diet. Foods that are good for you are essential for increasing magnesium and other vital minerals, and supplements should never be used as a substitute for a balanced diet.

  • Fruits: bananas, avocados
  • Vegetables: Spinach, Kale, Collard greens
  • Nuts: almonds, cashews, pine nuts
  • Beans: Black beans, Kidney beans, Edamame
  • Seeds: pumpkin, squash, sesame
  • Whole grains: Dry buckwheat, quinoa, oats, brown rice
  • Legumes: lentils, beans, peas

While growing a nutritious diet with all of these foods is beneficial, leafy greens are the greatest source of magnesium and other minerals.

This is because grains, seeds, and nuts include phytate, which can decrease the body’s capacity to absorb magnesium and other minerals like zinc and iron.

Our Top Pick
BioEmblem Triple Magnesium Complex


If you are just starting out, we recommend magnesium glycinate.

It is the best magnesium for sleep and anxiety because it is easily absorbed and does not cause any adverse effects.

Magnesium citrate is also a good choice if you are looking for an affordable option.

However, keep in mind that this type of magnesium can cause loose stools if taken in high doses.

If you have any other questions or would like more personalized advice, please don’t hesitate to contact us.

We are always happy to help!


Finish with FAQ section

For general anxiety, start with 250 mg of magnesium citrate or magnesium glycinate, taken before bed. Magnesium oxide is a less absorbable form, so if you don’t notice any effects from the first two forms, try magnesium oxide at a dose of 400-500 mg per day.

There is some evidence that magnesium citrate can help with anxiety. Magnesium glycinate is also a good option since it is more absorbable than magnesium oxide.

The best supplement for severe anxiety is magnesium glycinate. This form of magnesium is more absorbable than magnesium oxide, and it has been shown to be effective in treating anxiety.

There are several things you can take to calm your anxiety. Some people find that magnesium supplements help, while others prefer to use calming essential oils or herbal remedies. Whatever method you choose, make sure to consult with a doctor before starting any new treatment.

There is no one-size-fits-all answer to this question, as the best natural anti-anxiety remedy will vary from person to person. However, some people find that magnesium supplements help to reduce anxiety, while others prefer to use calming essential oils or herbal remedies. Whatever method you choose, make sure to consult with a doctor before starting any new treatment.

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