Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium. One of the body's reactions to stress and anxiety is muscle tension. Magnesium is an essential nutrient for muscle function and helps muscle tissue to relax.
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
If you're suffering from poor sleep, then I would recommend taking it just before you go to bed. But if you're looking for something to help with stress and anxiety, to give you some mental clarity, focus and energy, then I may recommend taking magnesium in the morning.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Magnesium may also reduce the absorption of medications such as blood thinners, anti-diabetes drugs, diuretics, and drugs used to treat the brittle bone disease osteoporosis, Cooperman says. “Check with your doctor if you're considering using magnesium,” he says.
Adult and teenage males—270 to 400 milligrams (mg) per day. Adult and teenage females—280 to 300 mg per day. Pregnant females—320 mg per day. Breast-feeding females—340 to 355 mg per day.
The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine.
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
If you take a high dose of magnesium right from the start it's like taking muscles that powered a bicycle and expect them to power a jet. Your body might just be so weak that revving up 800 enzyme systems all at once makes you feel jangled and even anxious because you don't know what's going on.
Cardiovascular Side Effects
For this reason, overdosing on magnesium supplements may lead to a condition known as hypotension—when blood pressure drops too low. And, while high blood pressure is damaging, low blood pressure could impair your ability to regulate blood flow and lead to dizziness or light-headedness.
Intravenous calcium, diuretics, or water pills may also be used to help the body get rid of excess magnesium. People with renal dysfunction or those who have had a severe magnesium overdose may require dialysis if they are experiencing kidney failure, or if magnesium levels are still rising after treatment.
Magnesium can support how the HPA axis functions, which could improve stress and anxiety responses. Magnesium also supports vital functions of the nervous system, which may lead to improvements in conditions with neurological symptoms, such as depression and anxiety, by supporting neurotransmitter balance.
Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium. One of the body's reactions to stress and anxiety is muscle tension.
Who should avoid magnesium supplements? Magnesium supplements may be unsafe for people taking diuretics, heart medications or antibiotics [5]. People with diabetes, intestinal disease, heart disease, or kidney disease should only take this supplement if their healthcare provider prescribes it.
There's a chance that taking extremely high doses of magnesium could have some harmful side effects. But as long as you stick to 400 mg or less a day from supplements, you shouldn't have any problems. Taking more than this isn't recommended unless you're under medical supervision.
A blood test will be ordered to check your magnesium level. Normal range is 1.3 to 2.1 mEq/L (0.65 to 1.05 mmol/L). Other blood and urine tests that may be done include: Calcium blood test.