Yes, lack of magnesium can contribute to or worsen panic attacks and anxiety because magnesium plays a crucial role in calming the nervous system, regulating stress hormones (adrenaline), supporting serotonin production, and counteracting muscle tension, making deficiency a potential underlying factor for increased nervousness and hyper-emotionality. While not the sole cause, low magnesium can exacerbate symptoms like muscle tightness, exaggerated stress responses, and general anxiety, potentially leading to panic attacks, with supplementation sometimes improving these symptoms.
Notably, magnesium reduces epinephrine and nor- epinephrine synthesis and release, decreases anxiety and could prevent the panic attacks. Magnesium deficiency, even when mild, increases susceptibility to various types of neurologic and psychological stressors in healthy human subjects and diverse groups of patients.
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
It's possible to see a decrease in anxiety symptoms very quickly, but for some people, it might take longer or not work at all for you. For many people who take magnesium, anxiety starts to subside within about a week. It's important to take magnesium consistently and monitor your progress over time.
Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
Common causes of low magnesium include:
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Supplement options
Although further studies are needed, vitamin D deficiency has been linked to anxiety and depression. Supplements may help manage symptoms of stress and anxiety in those who are deficient. Vitamin B complex supplements may also help lower stress and anxiety levels.
For acute deficiency symptoms, such as muscle and leg cramps, supplementation should be continued even after the symptoms have subsided. This is because, depending on the severity of the deficiency, it can take several weeks to replenish magnesium stores.
Panic attacks that seem to occur “out of nowhere” often have subtle triggers that aren't immediately obvious but can be identified with careful observation. Internal cues like physical sensations, thoughts, and emotions are more common triggers for unexpected panic attacks than external situations.
A prominent biological theory shedding light on the etiology of PD proposes that panic symptoms result from an imbalance in one or more neurotransmitters, including serotonin, norepinephrine, dopamine, and gamma-aminobutyric acid (GABA) [9].
If you want to take magnesium for anxiety, magnesium glycinate and magnesium L-threonate are good options. They're easily absorbed into the bloodstream, and they include amino acids that help with relaxation.
Minerals and Heavy Metals
Having a mineral deficiency like iron deficiency anemia can predispose people to hyperventilate and experience panic attacks at a higher rate than those without anemia.
Signs of low magnesium
Magnesium deficiency can have a spiraling effect.
If we don't get enough magnesium from our food, we are more vulnerable to high levels of stress and anxiety.
For women especially, magnesium is important because it plays a role in hundreds of different functions involved in hormone regulation. Thankfully, increasing dietary magnesium intake and taking a daily supplement can reverse symptoms and optimize blood sugar levels, mood, sleep and menstrual cycles.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and a vitamin B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
For those who only need relief during specific events, propranolol can be a game-changer, as this is a good alternative to riskier medications like Xanax, Klonopin and Valium which are often used for in the moment anxiety control.
Best Time to Take: Morning or evening. If you prefer to take magnesium to manage daily stress, morning use can help maintain a calm demeanor. For those needing relaxation after a long day, taking it in the evening works well.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Drinking enough water isn't always enough. Your body needs the right minerals to absorb and retain hydration properly. Magnesium is a key electrolyte that ensures efficient water absorption at a cellular level.
But some foods and drinks can make it harder for your body to absorb magnesium or even increase magnesium loss, so timing and pairing matter.