Yes, magnesium helps the vagus nerve by supporting the parasympathetic nervous system (PNS), which the vagus nerve controls, promoting relaxation, reducing stress, and improving vagal tone, with studies showing magnesium supplementation can increase vagal activity and heart rate variability (HRV). A deficiency can impair vagus signaling, so adequate intake is crucial for nerve function, neurotransmitter balance (like GABA), and overall nervous system regulation, making it beneficial for anxiety, mood, and stress management.
Nutrients that support the vagus nerve include:
Magnesium glycinate and magnesium citrate are commonly recommended for nerve pain. Glycinate is well-tolerated and calming, making it suitable for those with chronic pain or sleep issues. Citrate is also effective but may have a laxative effect in higher doses. Both forms offer high bioavailability and good absorption.
Large doses (taken continuously) 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.
Magnesium can help with keeping our neurotransmitters from over-firing and making anxiety worse. According to Dr. Austerman, it does this by blunting the release of glutamate — the excitatory neurotransmitter — and helping release GABA, the inhibitory neurotransmitter.
Initial Effects: Days to Two Weeks. Some individuals report feeling calmer or experiencing subtle relaxation effects within the first few days, particularly when using highly absorbable forms of magnesium.
Early signs and symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [1,2].
The National Institutes of Health(NIH) points to studies that suggest that high doses of magnesium from dietary supplements or medications can result in diarrhea accompanied by nausea and abdominal cramps. Some medications also have the potential to interact with magnesium supplements in other adverse ways.
Magnesium for Energy Production and Fighting Fatigue
Magnesium can also reduce feelings of stress, which can drain energy reserves. Best Time to Take: Morning or early afternoon. Taking magnesium in the morning with breakfast or in the early afternoon helps you take advantage of its energizing effects.
Some research suggests that magnesium may help reduce anxiety symptoms in as little as three weeks in certain people, although results vary depending on factors such as the type and severity of anxiety and individual differences in metabolism and overall health.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
The supplements most often used by patients include vitamins such as vitamin B and vitamin D, trace minerals zinc and magnesium, and herbal remedies such as curcumin and St. John's Wort.
Just a few minutes of deep breathing can keep your vagus nerve active. Meditate. Meditation activates the vagus nerve and calms the network of nerves that control myriad physiological processes. “Meditation and mindfulness not only lower your heart rate, but they also reduce blood pressure levels,” said Gonzales.
We recommend magnesium threonate (specifically because it crosses the blood-brain barrier). Sodium (a component of salt) has been linked to positive heart rate variability (HRV), which is a common measure of vagal tone.
While lack of sunlight isn't a sole contributor to anxiety, vitamin D deficiency can hinder mental well-being.
You should not mix magnesium with certain antibiotics (tetracyclines, fluoroquinolones), bisphosphonates, diuretics, proton pump inhibitors, some blood pressure drugs, and diabetes medications, as it can block absorption or alter effects, requiring spacing or avoidance. Also, separate magnesium from high doses of zinc, iron, calcium, and high-fiber/phytate/oxalate foods to prevent interference with absorption.
When taken in doses 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.
Imtiaz: Taking magnesium can be harmful if you're not deficient. The most common side effect is diarrhea, especially from poorly absorbed magnesium, such as magnesium oxide.
Magnesium deficiency
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.
Magnesium-Rich Foods
Your body needs magnesium to function normally. 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.
Feeling nervous, restless or tense. Having a sense of impending danger, panic or doom. Having an increased heart rate. Breathing rapidly (hyperventilation).
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.