Mental Health
March 26, 2023
TLDR: Magnesium - A Key Player in Sleep and Anxiety Management
This article explores the role of magnesium in managing sleep and anxiety. Key points include:
Magnesium's involvement in over 350 biochemical reactions in the body
Its impact on stress hormones, sleep quality, and anxiety symptoms
Dietary sources and supplementation options for magnesium
Key takeaways:
Magnesium deficiency can lead to poor sleep quality and increased anxiety
Chronic alcohol use and certain medications can deplete magnesium levels
Green leafy vegetables, legumes, nuts, and seeds are excellent dietary sources of magnesium
Different forms of magnesium supplements have varying effects on sleep and anxiety
Wise Mind Nutrition's stance:
Recommends a food-first approach to meeting magnesium needs
Suggests magnesium supplementation at night for those with sleep disorders
Advocates for combining magnesium with other lifestyle medicine approaches for anxiety
The article concludes that while magnesium can be beneficial for sleep and anxiety, individual needs may vary. It's important to consider both dietary sources and potential supplementation under professional guidance.
[Read full article for detailed scientific explanations, dosage recommendations, and references on magnesium's effects on sleep and anxiety]
Using Magnesium for Sleep and Anxiety
Magnesium (Mg) is present within every cell type in every organism on earth. It is an essential mineral with a broad range of biological functions, serving as a cofactor in over 350 biochemical reactions. A cofactor is a substance whose presence is essential for the activity of an enzyme. For example, the process that makes the “master antioxidant” glutathione requires magnesium, and stress-related anxiety disorders have been associated with reduced glutathione levels [1].
Magnesium is also involved in modulating the hypothalamic-pituitary-adrenal (HPA) axis [2], which is responsible for the output of cortisol, the primary stress hormone in humans. Several other mechanistic pathways associate magnesium as necessary for stress management, such as interactions with the GABA receptor [3] and possibly serotonin, all of which have broad implications for sleep and anxiety.
Chronic alcohol use can deplete magnesium [4]. Several medications can lead to depleted magnesium levels, such as proton-pump inhibitors. Individuals with gastrointestinal diseases might also be at risk for magnesium inadequacy. If you are vulnerable to the potential negative effects of magnesium deficiency, specific foods and dietary supplements recommended below may improve your mental health and sleep quality.
Magnesium and Sleep
Poor sleep and anxiety are strongly associated with stress and have been described as a reciprocal relationship [5]. Symptoms of magnesium deficiency and stress are very similar, the most common being irritability, fatigue, and mild anxiety [6]. In a longitudinal study of over 5,000 adults, magnesium intake was associated with better sleep quality [7]. In clinical practice, we often recommend magnesium supplementation at night to assist with sleep disorders.
Magnesium and Anxiety
Anxiety can be described as the experience of excessive worry, nervousness, or apprehension associated with physical, cognitive, and behavioral symptoms. To date, the available evidence suggests that the effect of magnesium supplementation is more notable in improving depression than anxiety [8] but that magnesium has a beneficial effect on subjective anxiety among those already vulnerable to anxiety [2]. In clinical practice, magnesium is often recommended to individuals with anxiety in conjunction with other lifestyle medicine approaches. It may also be wise to reduce caffeine intake if you are experiencing anxiety symptoms.
Foods High in Magnesium
Magnesium is widespread in green leafy vegetables, legumes, nuts, seeds, and whole grains. A higher intake of ultra-processed foods has been inversely associated with magnesium content in the diet [9]. The best sources of magnesium include pumpkin seeds (156 mg/oz.) and chia seeds (111 mg/oz.). Other good sources include almonds (80 mg/oz.) and black beans (60 mg/oz.) This is one of the reasons why the Wise Mind Nutrition framework includes beans, nuts, and seeds as a unique food group.
Supplemental Forms of Magnesium
Because magnesium is a positively charged cation (2+), it must be bound to an anion as a salt for stability. The compound that magnesium is bound to may matter for some more than others. Some experts suggest that the binding compound does not matter much; it is the elemental magnesium that matters. Supplements include magnesium citrate, magnesium oxide, magnesium carbonate, magnesium glycinate, and others. Magnesium citrate and oxide are known to have laxative effects, whereas magnesium carbonate and glycinate are most useful for sleep. Magnesium L-threonate has recently been suggested to cross the blood-brain barrier best.
Dosing Magnesium for Anxiety and Sleep
The recommended dietary allowance (RDA) for magnesium is 400 mg. More than half of US adults need to get more [10]. The tolerable upper intake level for supplemental magnesium is 350 mg. Note that this is the molecular weight of the actual magnesium, not the salt form. Check the label for details and refer to Consumer Lab for more information. Start with 200 mg and increase if necessary. If loose stools are present as side effects of magnesium, try switching to another formulation. Experiment with magnesium carbonate, glycinate, and L-threonate to determine which is best for you. Magnesium salt baths are also an excellent option to decrease anxiety and prepare for an excellent night's rest.
Conclusion
Suppose you prefer to meet your magnesium needs with food rather than supplements. In that case, the Wise Mind Nutrition program is a food-first approach that offers ideas and recipes for getting adequate magnesium without relying on pills, powders, or potions. If you are looking for the best sleep of your life or to end sleep disruptions, we have 14 recommendations to help you achieve that. In the meantime, try magnesium glycinate or magnesium-rich foods daily to improve anxiety symptoms and sleeping problems.
References
1. Zalachoras I, Hollis F, Ramos-Fernández E, et al. Therapeutic potential of glutathione-enhancers in stress-related psychopathologies. Neurosci Biobehav Rev. 2020;114:134-155. doi:10.1016/j.neubiorev.2020.03.015
2. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429
3. Nielsen FH. Modulation of Sleep by Obesity, Diabetes, Age, and Diet. Part Vi Food Nutrients Diet. Published online 2015:291-296. doi:10.1016/b978-0-12-420168-2.00031-4
4. Dingwall KM, Delima JF, Gent D, Batey RG. Hypomagnesaemia and its potential impact on thiamine utilisation in patients with alcohol misuse at the Alice Springs Hospital. Drug Alcohol Rev. 2015;34(3):323-328. doi:10.1111/dar.12237
5. Nollet M, Wisden W, Franks NP. Sleep deprivation and stress: a reciprocal relationship. Interface Focus. 2020;10(3):20190092. doi:10.1098/rsfs.2019.0092
6. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672
7. Zhang Y, Chen C, Lu L, et al. Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study. Curr Dev Nutrition. 2021;5:5141109. doi:10.1093/cdn/nzab053_102
8. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661
9. Louzada ML da C, Martins APB, Canella DS, et al. Impact of ultra-processed foods on micronutrient content in the Brazilian diet. Revista De Saúde Pública. 2015;49(00):45. doi:10.1590/s0034-8910.2015049006211
10. King DE, Mainous AG, Geesey ME, Woolson RF. Dietary Magnesium and C-reactive Protein Levels. J Am Coll Nutr. 2005;24(3):166-171. doi:10.1080/07315724.2005.10719461
