Magnesium is the mineral of the moment. But with TikTokers claiming it can “cure” panic attacks, “fix” anxiety and “change your life”, is the buzz too good to be true?

We sat down with our nutritionist to find out if there’s any truth to the rumours…

Magnesium and anxiety: ask a nutritionist

Can magnesium lower your stress levels?

Emerging evidence suggests that magnesium may have a positive impact on stress and anxiety. In fact, one review of 18 studies found that taking a magnesium supplement reduced stress and anxiety levels. 

While more research is needed, the findings seem promising if you’re looking to support your mental wellbeing. 

Does magnesium make you more resilient?

Scientists have found that magnesium may reduce cortisol, the stress hormone that rises during periods of pressure. Additionally, magnesium helps regulate neurotransmitters in the brain that influence how we respond to stress and anxiety. 

This suggests that magnesium could play a supportive role in how we manage the ups and downs of life.

Does magnesium relax you?

Magnesium contributes to calm and relaxation by interacting with important neurotransmitters. It blunts glutamate—an “excitatory” neurotransmitter that stimulates your nervous system—and encourages the release of GABA, which slows down your nervous system. 

By maintaining a healthy nervous system, magnesium helps your body naturally transition between “fight or flight” and “rest and digest” modes. Essential for getting fired up when you need to be, and calm when you don’t. 

Can magnesium help with depression?

Magnesium may have potential in supporting mental health, including depression.

Studies measuring magnesium supplementation to treat mild-to-moderate depression have found positive effects, regardless of age, gender or baseline severity. Notably, these effects were observed as quickly as two weeks into treatment.

This suggests magnesium may be effective for depression, alongside other therapies.

Does magnesium reduce inflammation?

Magnesium deficiency is linked to low-grade inflammation, a condition associated with increased risk of disease. So by maintaining adequate levels of magnesium, you may be able to better support your overall health.

The takeaway

Existing research on the relationship between magnesium and anxiety looks promising. But, as always, a supplement is never a substitute for proper medical treatment or therapy. Seek help from a healthcare professional if you are struggling with anxiety, stress or low mood.