Last updated: October 2026
Magnesium may help some people feel less anxious, but the evidence is limited. A 2017 review of 18 studies found hints of benefit in people prone to anxiety, such as those with PMS or mild anxiety, but rated the evidence as poor quality. Magnesium contributes to normal psychological function. It isn’t a treatment for anxiety disorders.
Below: what the research shows, which type to choose, how much and when, magnesium and low mood, side effects, and what helps anxiety.
Does magnesium help anxiety? The research
| Study | What it found |
|---|---|
| Systematic review, 2017 (18 studies) | Positive results in about half the studies of mildly anxious people and those with PMS; no effect on anxiety after childbirth. The reviewers rated the evidence as poor and called for better trials. |
| Depression and anxiety trial, 2017 (126 adults, USA) | 248mg of magnesium a day for 6 weeks improved depression and anxiety scores, but there was no placebo, so some of the effect may have been expectation |
| PMS trials | Magnesium with vitamin B6 eased anxiety-type premenstrual symptoms in one small trial. See magnesium for PMS |
So magnesium is a reasonable, low-risk thing to try alongside other support, especially if your diet is low in it, but it’s not proven to treat anxiety.
Why magnesium is linked with stress
Magnesium is involved in nerve signalling and the body’s stress response, and it contributes to normal functioning of the nervous system and normal psychological function. Low magnesium intake is fairly common, and people under stress may lose more magnesium in their urine. That’s the theory behind using it, though it hasn’t been proven that correcting magnesium reduces anxiety for most people.
Best magnesium for anxiety
| Type | Notes |
|---|---|
| Glycinate (bisglycinate) | Gentle on the stomach; popular for evening routines; glycine is calming in its own right |
| Citrate | Well absorbed; can loosen stools |
| L-threonate | Marketed for the brain; low magnesium per dose; small industry-funded trials. See magnesium L-threonate |
| Oxide | Poorly absorbed; more likely to cause diarrhoea |
No form is proven best for anxiety. Glycinate is the most popular choice because it’s gentle. Our Magnesium Glycinate Sleep Complex combines bisglycinate and citrate with glycine, L-theanine and botanicals, giving 148mg of magnesium per serving as a warm evening drink. See types of magnesium.
How much and when to take it
- Amount: the depression trial used 248mg a day and PMS trials around 200mg. The NHS says 400mg or less a day from supplements is unlikely to cause harm.
- Timing: many people take it in the evening as part of a wind-down. Splitting it morning and evening also works. See best time to take magnesium.
- How long: give it four to six weeks. See how long magnesium takes to work.
Magnesium and low mood
The 2017 trial above found improved depression scores within two weeks, but with no placebo group the results need confirming. If you’re feeling low most days for more than two weeks, speak to your GP. Don’t stop or change antidepressants without medical advice. See CBD and depression for comparison.
Side effects and who should check first
- Diarrhoea and stomach upset, mainly with citrate and oxide or high doses.
- Speak to your GP first if you have kidney problems.
- Magnesium can affect absorption of some antibiotics and osteoporosis medicines; leave a gap and ask a pharmacist.
What helps anxiety
- Talking therapies: CBT is the main recommended treatment for generalised anxiety. In England you can refer yourself to NHS Talking Therapies.
- Regular exercise, good sleep, and less caffeine and alcohol. See does caffeine cause anxiety?
- Breathing and relaxation exercises.
- Medicines, where needed, from your GP.
Other supplements people try are covered in best natural supplements for anxiety and CBD for anxiety. If anxiety is severe or you feel unsafe, call NHS 111, Samaritans on 116 123, or 999 in an emergency.
Related guides
- Comparing options? See the best CBD oil for anxiety in the UK.
- Anxiety symptoms in women and men.
- See how to deal with anxiety.
FAQs
Does magnesium help with anxiety?
It may help some people prone to anxiety, but a review of 18 studies rated the evidence as poor quality. It isn’t a treatment for anxiety disorders.
What is the best magnesium for anxiety?
No form is proven best. Glycinate is the most popular because it’s gentle on the stomach and suits an evening routine.
How much magnesium should I take for anxiety?
Trials have used around 200 to 250mg a day. Keep supplements to 400mg a day or less, as the NHS advises.
What is the best magnesium for anxiety and depression?
There’s no proven best. One trial used magnesium chloride for low mood. Glycinate is gentle and widely used. See your GP if low mood lasts more than two weeks.
How long does magnesium take to work for anxiety?
Give it four to six weeks of daily use. Some people notice a difference sooner.
Can magnesium make anxiety worse?
It isn’t known to, but stomach upset from some forms can be unpleasant. Lower the dose or try glycinate.
Sources
- Boyle NB et al. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients, 2017.
- Tarleton EK et al. Role of magnesium supplementation in the treatment of depression: a randomized clinical trial. PLoS One, 2017.
- NHS. Generalised anxiety disorder in adults.
- NHS. Vitamins and minerals: magnesium.
