How much magnesium per day for anxiety? Understanding Magnesium's Role

October 7, 2025 •

4 min read

According to the National Institutes of Health, studies consistently show that many people do not get enough magnesium from their diets, and low levels of this essential mineral have been linked to higher rates of anxiety.

Quick Summary

This guide covers magnesium's impact on anxiety, compares different supplement forms like glycinate and L-threonate for effectiveness, and lists magnesium-rich food sources. It emphasizes the need for professional consultation before beginning any new supplement regimen.

Key Points

Research Notes Varying Intake: Studies on magnesium for anxiety have used supplemental intake levels typically ranging from 75 to 360 mg daily.
Preferred Forms: Forms with high bioavailability like magnesium glycinate and L-threonate are often recommended for their potential calming and brain-supportive effects.
Dietary Sources: Incorporating magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains is a primary way to support magnesium levels.
Supplemental Upper Limit: The Tolerable Upper Intake Level for supplemental magnesium for adults is 350 mg daily to avoid potential gastrointestinal side effects.
Professional Guidance: Consulting with a healthcare provider is essential before starting magnesium supplements, especially if taking other medications or managing existing health conditions.
Supports Neurotransmitters: Magnesium plays a role in regulating calming (GABA) and excitatory (glutamate) brain chemicals, influencing the stress response.
Complementary Approach: Magnesium may offer modest support for mild anxiety symptoms but is not a substitute for professional medical treatment for anxiety disorders.

The Role of Magnesium in Stress and Anxiety

Magnesium is a powerful mineral that plays a key role in over 300 biochemical reactions in the body. Its calming properties have earned it the nickname "the original chill pill" because of its function in regulating nerve and muscle function. When it comes to anxiety, magnesium's effects are tied directly to the nervous system and the body's stress response.

Regulating Neurotransmitters: Magnesium helps maintain the balance between excitatory and inhibitory neurotransmitters in the brain. It blocks the N-methyl-D-aspartate (NMDA) receptor, which is responsible for the release of the excitatory neurotransmitter glutamate. This prevents overstimulation of nerve cells, which can trigger stress and anxiety. Simultaneously, magnesium helps activate gamma-aminobutyric acid (GABA), the brain's primary calming neurotransmitter, which promotes relaxation.
Modulating the HPA Axis: Magnesium influences the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. By helping to regulate the HPA axis, magnesium can lower the release of stress hormones like cortisol. Chronic, high-level stress can lead to magnesium depletion, and low magnesium, in turn, can exacerbate stress and anxiety, creating a vicious cycle.

Magnesium Intake and Anxiety

Determining an appropriate magnesium intake can vary based on individual factors like diet, age, sex, and health status. It is important to always consult a healthcare provider before considering a new supplement regimen, especially for therapeutic purposes.

Research Findings: Research on magnesium and anxiety has explored various levels of supplemental intake. A review in 2017 noted that observed anti-anxiety effects were generally associated with supplemental intakes between 75 and 360 mg daily. More recent studies have often utilized around 300 mg of elemental magnesium.
General Dietary Guidelines: For overall health, the Recommended Dietary Allowance (RDA) is typically 400–420 mg daily for adult men and 310–320 mg for adult women, representing intake from all sources.
Supplemental Intake Considerations: The Tolerable Upper Intake Level for supplemental magnesium is 350 mg for adults. This guideline from the NIH applies only to supplemental intake, not dietary magnesium. Exceeding this level can lead to side effects such as diarrhea, nausea, and abdominal cramping.

Choosing the best form of magnesium for anxiety

Different forms of magnesium offer varying levels of bioavailability and effects. For supporting mental well-being and relaxation, certain forms are often suggested due to their absorption and calming properties.


Magnesium Form	Bioavailability	Potential Benefits	Considerations
Magnesium Glycinate	High	Supporting the nervous system, sleep, and potentially anxiety.	Often well-tolerated with less potential for digestive issues.
Magnesium L-Threonate	High (in the brain)	Cognitive function, memory, and brain health, with potential benefits for anxiety.	Known for its ability to cross the blood-brain barrier.
Magnesium Citrate	Moderate	Supporting overall magnesium levels and occasionally used for constipation.	May have a laxative effect.
Magnesium Malate	High	Energy production and potentially beneficial for fatigue and muscle discomfort.	Combines magnesium with malic acid, involved in cellular energy processes.
Magnesium Oxide	Low	Lower absorption, sometimes used for digestive issues.	Generally not considered the most effective for raising overall magnesium levels.
Magnesium Taurate	High	Cardiovascular health and potential mental well-being support.	Combines magnesium with taurine, an amino acid linked to relaxation.

Maximizing your magnesium intake through diet

Increasing magnesium intake through whole foods is a primary strategy. Dietary sources are generally well-absorbed and provide a range of additional nutrients.

Leafy Greens: Spinach, Swiss chard, and kale are noted as good sources of magnesium.
Nuts and Seeds: Pumpkin seeds, chia seeds, almonds, and cashews are considered good sources of magnesium.
Legumes: Black beans, lentils, and edamame are listed as sources of magnesium.
Whole Grains: Whole-grain bread, brown rice, and oatmeal provide magnesium.
Dark Chocolate: Dark chocolate with a high cacao percentage is a source of magnesium.
Avocados: This fruit contains magnesium along with healthy fats.

Important considerations and precautions

While magnesium supplementation is generally considered safe for many individuals, it is important to be aware of certain factors:

Medical Consultation: Always consult your doctor before starting supplements, particularly if you have existing health conditions like kidney disease or are taking medications. Magnesium may interact with certain antibiotics, diuretics, and proton pump inhibitors.
Monitoring Response: If supplementing, it can be helpful to start with a lower level of intake and observe how your body responds. Adjusting the timing, such as taking it in the evening, might be considered.
Not a Standalone Treatment: Magnesium is not a substitute for professional medical treatment for clinical anxiety. It may serve as a complementary approach for mild anxiety but should not replace professional medical care, including therapy or prescribed medication for more severe conditions.

Conclusion

For individuals seeking to address mild to moderate anxiety, supporting magnesium levels through diet or supplementation may be a helpful approach. Research on supplemental magnesium for anxiety has utilized varying intake levels, typically ranging from 75 to 360 mg daily, with highly absorbable forms like magnesium glycinate or L-threonate often considered. However, any approach should be personalized and guided by a healthcare professional. Prioritizing magnesium-rich foods is a foundational step towards maintaining optimal levels and supporting the body’s natural relaxation mechanisms. Understanding the different forms and potential considerations allows for making informed decisions to support overall well-being.

Visit the NIH Office of Dietary Supplements for more information on magnesium.

Frequently Asked Questions

Research examining magnesium for anxiety has typically used supplemental intake levels between 75 and 360 mg per day. The Tolerable Upper Intake Level for supplements is 350 mg.

Magnesium glycinate is frequently recommended for its high bioavailability and calming properties. Magnesium L-threonate is also noted for potential brain-specific benefits.

Individual responses can vary, with some noticing potential effects within a week, while for others it may take longer. Consistency in intake is considered important.

Increasing intake through magnesium-rich foods like leafy greens, nuts, seeds, and whole grains is beneficial. If concerns about deficiency exist, supplementation may be considered under medical supervision.

Supplemental magnesium intake above 350 mg can potentially lead to side effects such as diarrhea, nausea, and stomach cramps. Individuals with impaired kidney function have an increased risk of toxicity.

Magnesium glycinate is often favored for its calming effects and gentle digestive impact. Magnesium citrate is sometimes used for its laxative properties.

Taking magnesium in the evening may be considered due to its calming properties that could support sleep. Some studies have noted a positive effect with evening intake for anxiety.

No, magnesium is not a cure for anxiety disorders. It may be helpful as a complementary approach for managing mild to moderate symptoms but should not replace professional medical care.