The Anti-Anxiety Mineral

Be Happy – The Anxiety Secrets You Need to Know...

Step 1. Select Which Type of Anxiety You Suffer With

If you suffer from anxiety there’s a good chance you are not getting enough of the right nutrients. One essential nutrient is magnesium. It is essential because without adequate supply of it your body can’t function properly. Low intake of magnesium is strongly linked to depression, anxiety and panic. It is estimated that around 70% of all people are magnesium deficient.[1] Here’s what one of the world’s leading experts on magnesium, Dr Carolyn Dean, has to say…

“Magnesium deficiency can produce symptoms of anxiety or depression, including muscle weakness, fatigue, eye twitches, insomnia, apathy, poor memory, confusion, anger, nervousness and a rapid pulse…Psychiatrists all too often rely on prescription drugs for suffering patients and have no insight into the metabolic functions of the mind and body and what happens when nutrients are deficient. Anxiety and depression are often nutrient deficiency diseases and chemical sensitivities, not drug deficiency diseases.”[2]

When you experience anxiety there is a series of reactions in your body: hormones adrenaline and cortisol get pumped into your bood stream, your heart begins pumping faster, blood is drawn away from the stomach to muscles, the liver releases energy. All these reactions deplete levels of magnesium. Now here’s the kicker…

As magnesium levels become lower, your body becomes even more stressed, which causes more anxiety, which leads to more magnesium depletion, and so on. The self-perpetuating cycle gradually gets worse and worse and can be one of the causes behind constant background feelings of worry and anxiety, and panic attacks. The only way to break this cycle is to increase magnesium intake.

The first obvious step is to increase magnesium via diet, by eating more magnesium rich foods: almonds, walnuts, cashews, spinach, oatmeal, most beans, bananas, lentils and avocados. But even if you have a healthy balanced diet, getting the required amount of magnesium can be difficult, which is why I recommend magnesium supplementation for anxiety sufferers. Studies have proven the benefit on general anxiety…

“A large three-month, double-blind, placebo-controlled study tested the possible anti-anxiety benefits of a combination therapy containing the mineral magnesium (150 mg twice daily) … Study participants all suffered from generalized anxiety disorder of mild-to-moderate intensity. The results indicated that the combination treatment was more effective than placebo. No significant side effects were seen. This particular therapy is currently used in France.”[3]

…depression and anxiety…

“Case histories are presented showing rapid recovery (fewer than 7 days) from major depression using 125-300mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Magnesium was found usually effective for treatment of depression in general use. Related and accompanying mental illnesses in these case histories including headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, also benefited.”[4]

…and even panic….

“I began taking magnesium 3 weeks ago for Panic Attacks and Anxiety. After YEARS on various Prescription drugs I recently heard about the effects of Magnesium Taurate on Panic/Anxiety. So far I have cut back to half the dose of Zoloft (which I’ve taken for the past 4 years) and 75% LESS Clonazepam! Hoping to be prescription Rx free very soon! I’m extremely happy and would suggest it highly.”[5]

300 – 400mg of magnesium is a good starting point. Divide the doses into two and take at separate times of the day, for example, 150mg in the morning and 150mg in the evening. Most multi-vitamins contain only very small amounts of magnesium and usually in the form of magnesium oxide which is very hard to absorb. Instead stick with magnesium citrate, magnesium taurate or magnesium glycinate which are much better absorbed.

Precautions: People on certain antibiotics shouldn’t take magnesium. Magnesium inhibits absorption of tetracyclines, ciprofloxacin, vancomycin, isoniazid, chlorpromazine, trimethoprim, nitrofurantoin and sodium fluoride. Take these medications two to three hours before or after magnesium. As always this information is for educational purposes only. Please consult your doctor before taking any medical steps.

For a few people magnesium supplementation will have a significant effect on their anxiety or panic. But remember it’s not a magic bullet, for most people it’s just another piece of the anxiety puzzle. As you keep filling in the missing pieces the cumulative effect can be very powerful.


1. Durlach, J., Recommended dietary amounts of magnesium: Mg RDA, Magnesium Research 2, 3, 195-203, 1989.

2. Dean, C. Miracle of Magnesium (2005) Ballantine Books.

3. Hanus M, Lafon J, Mathieu M. Double-blind.Curr Med Res Opin. 2004;20:63-71.

4. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment Med Hypotheses. 2006;67(2):362-70. Epub 2006 Mar 20.

5. Tina V. “” Las Vegas, NV

3 Responses to “The Anti-Anxiety Mineral”

Tina of "" said on June 3, 2008:

Extremely happy to see that I’ve been able to help people, through my own experiences. Thank you for using my site as a reference.

Luanne said on July 12, 2008:

What dose of magnesium would I give my 12 yr old daughter who has panic attacks in the evening before bed.
She hears noises and thinks someone is going to get her.
Her heart rate increases and I usally have to give her a bag to breath in.

steve hendricks said on June 2, 2009:

I am taking clonazepam & cont. to have high anxiety that completly locks up my muscles & I can’t hardly stand up & have fallen many times. I am unable to run anymore & and have a severe startle reflex but no neuro disorder have been found. this is a complete body freeze & fall like a 4×4. ????????????

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