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Telehealth Sessions Available for California, Connecticut, Delaware, Florida, Hawaii,  Indiana, Massachusetts, Nevada, South Carolina, Vermont, and Virginia Residents. Now Accepting New Clients

(323) 332-1655
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The Magnesium and Mood Connection: Can This Mineral Really Help You Feel Mellow? 

Reviewed by Maria Rheba Estante, LMFT, LPCC — practice manager specializing in OCD, PTSD, trauma, and neurodivergent care.

Magnesium has become the “It Girl” of supplements, with wellness aficionados generating buzz that it’s a natural remedy for anxiety, stress, and insomnia. This essential mineral is making an appearance in a variety of wellness products. Magnesium-infused lotions, bath soaks, drink mixes, and supplements, marketed by brands like Moon Juice and CALM, are celebrated as the ultimate au natural relaxation chill pill. Claims abound in lifestyle ads and media that magnesium can be absorbed through the skin for a soothing, spa-like experience to promote sleep. Is this fact or fiction?

A serene winter forest scene with bare trees and a snow-covered path leading into a misty distance evokes a sense of calm and introspection which you can achieve through therapy with Exposure Therapy Designs.

Scientific research and reviews from credible experts are necessary to determine if magnesium can fulfill expectations created by public relations campaigns heralding it as a natural panacea for anxiety, stress, and insomnia. This humble mineral got the spotlight thanks to celebrity functional medicine doctors like Mark Hyman, who touted its importance for overall health and mental well-being. Magnesium became trendy as the holistic self-care and wellness industry became a billion-dollar sector. Influencers praised magnesium with promises of better quality sleep and zen-like tranquility.

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Here is what science says:

The Magnesium-Mood Link

Low magnesium has been linked to higher cortisol and exaggerated stress response. “Magnesium plays a critical role in the body’s stress response system and helps regulate cortisol levels,” says Dr. Emily Tarleton, a professor of nutrition at the University of Vermont and registered dietitian.

Magnesium also modulates mood-related neurotransmitters like serotonin and GABA.

“By blocking excitatory NMDA receptors, magnesium has a calming effect on the brain,” explains Dr. Yalda Safai, a psychiatrist at Columbia University. Additionally, magnesium has anti-inflammatory effects that may reduce brain inflammation associated with depression and anxiety, notes Safai.

Does Magnesium Relieve the Blues of Burnout, Anxiety, and Depression?

The data to date shows mixed results. A 2017 clinical trial found that adults with generalized anxiety who took 300 mg of magnesium daily for 6 weeks had significantly greater reductions in anxiety symptoms compared to placebo. Another small 2012 study found that 300 mg of magnesium daily for 4 weeks reduced subjective anxiety.

Research data on magnesium as an aid for depression is less consistent. Some trials have results showing benefit, while others find no significant effect compared to placebo. Further research on magnesium with a larger participant data pool in studies would be needed to validate its efficacy.

It is important to remember that magnesium is not a substitute for medication. While it may be helpful, it is critical for individuals experiencing symptoms of anxiety, depression, or sleep problems to work with their medical providers before making important decisions on diet and nutrition. Magnesium may be an adjunct to a wellness plan discussed with one’s doctor but not a primary treatment remedy for reducing symptoms.

Remember, your doctor is responsible for your care and safety. Wellness influencers and celebrity wellness gurus are not. Proceed with prudence.

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Reviewed by Maria Rheba Estante, LMFT, LPCC.

Maria is the practice manager of Exposure Therapy Designs and holds a master’s degree in psychology from Golden Gate University. She is an EMDRIA Certified EMDR Therapist and Consultant in Training, with advanced training in brainspotting, ERP, CBT, and trauma treatment.

Her clinical work focuses on OCD, PTSD, anxiety, neurodivergence, body-focused repetitive behaviors, and support for gifted learners.
Read Maria's full bio here

References

  1. National Institutes of Health. (2021). Magnesium: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Li, B., Lv, J., Wang, W., & Zhang, D. (2017). Dietary magnesium and calcium intake and risk of depression in the general population: A meta-analysis. Australian & New Zealand Journal of Psychiatry, 51(3), 219-229.
  3. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730.
  4. Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System. University of Adelaide Press.
  5. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730.
  6. Mazidi, M., Rezaie, P., Banach, M., & Kengne, A. P. (2018). Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis. Archives of Medical Science, 14(4), 707-716.
  7. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.
  8. Hanus, M., Lafon, J., & Mathieu, M. (2004). Double-blind, randomised, placebo-controlled study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. Current Medical Research and Opinion, 20(1), 63-71.
  9. Yary, T., & Aazami, S. (2012). Dietary intake of magnesium may modulate depression. Biological Trace Element Research, 151(3), 324-329.
  10. Rajizadeh, A., Mozaffari-Khosravi, H., Yassini-Ardakani, M., & Dehghani, A. (2017). Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial. Nutrition, 35, 56-60.
  11. Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS One, 12(6), e0180067.