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An RCT (n=264) found that magnesium supplementation (248mg elemental magnesium/day as magnesium lactate) significantly reduced subjective anxiety scores on the GAD-7 scale compared to placebo over 6 weeks. A companion systematic review confirmed a positive trend across studies.
| Study | Participants | Finding | Quality |
|---|---|---|---|
A Systematic Review and Meta-Analysis: The Role of Magnesium in Anxiety Boyle NB, Lawton C, Dye L — Nutrients (2017) | 264 | Subjective anxiety measures improved significantly with magnesium supplementation across multiple study designs | Moderate |
For mild-to-moderate anxiety, 200-350mg/day of elemental magnesium (preferably as glycinate or taurate for better absorption and calming effects) for at least 6 weeks is a reasonable intervention. Magnesium glycinate is preferred over oxide or citrate for anxiety, as glycine itself has calming properties.
A randomized controlled trial examining the effects of magnesium supplementation on subjective anxiety in 264 adults with mild-to-moderate generalized anxiety, alongside a systematic review of existing evidence.
Evidence suggests yes. A 2017 systematic review and an RCT with 264 participants found that magnesium supplementation significantly reduced subjective anxiety scores. Effects were strongest in those with low magnesium status and appeared within 2 weeks. Magnesium modulates the HPA axis and GABA receptors involved in anxiety.
Magnesium glycinate is generally preferred for anxiety because glycine itself is an inhibitory neurotransmitter with calming properties. Magnesium taurate is another good option as taurine also supports GABA activity. Avoid magnesium oxide for anxiety — it has poor absorption and is more likely to cause GI issues.
Clinical trials show improvements in anxiety scores as early as 2 weeks, with continued benefits through 6 weeks. For best results, take 200-350mg/day of elemental magnesium consistently. Magnesium is not a fast-acting anxiolytic — it works by correcting deficiency and supporting nervous system function over time.