Magnesium Citrate for Stress
Magnesium is among the most important minerals for human health, involved in over 300 biochemical reactions. Unfortunately, though, the vast majority of people are deficient in it - and this deficiency shows up in the form of fatigue, brain fog, and stress.
Taking magnesium citrate for stress can help replenish ample levels within the body so you stay resilient no matter what life throws your way. But it’s a vicious cycle. The more stressed you are, the more magnesium your body uses up. The less magnesium your body has, the more stressed you become.
We’ll take a closer look at how you can combat stress using magnesium citrate below, and why we feel this is the best form of magnesium. It’s what we use in our Mellow Mind stress gummies here at Snoozy, paired with complementary adaptogens and calming botanicals. Learn why!
Key Takeaways
- Magnesium supports GABA activity and can help regulate your body’s central stress-response system (the HPA axis).
- Nearly half of American adults don’t meet the daily recommended intake for magnesium.
- Magnesium citrate has better bioavailability than many other forms, meaning your body is actually able to use what you give it.
- Side effects are mostly in the gut. Starting with a lower dose can help ease them.
- Snoozy’s Mellow Mind contains magnesium citrate, ashwagandha, L-theanine, lemon balm, and cordyceps to help you stay resilient through anything.
Benefits of Magnesium Citrate for Stress
You could make the case that magnesium is as important a mineral for human health as anything else out there. It plays a role in so many reactions in the body, and a lot of them are specifically linked to how you process (and perceive) stress.
The GABA Connection and Regulating the HPA Axis
This mineral binds to GABA receptors, which is actually the very same system that anti-anxiety medications a doctor would prescribe you work through. But this is natural. Not pharmaceutical.
Magnesium also helps control how much cortisol your body releases into its own system through HPA axis regulation (hypothalamic-pituitary-adrenal).
Both those systems - GABA and HPA - underperform when your body doesn’t have enough magnesium. And like we said from the start, there’s a very good chance your body doesn’t have enough magnesium! It’s why you feel stressed all the time even when nothing is wrong.
The NMDA Gatekeeper
There’s one other thing that you should know about magnesium citrate for stress, too. Magnesium appears to sit right on the NMDA receptors, where it acts like a natural gatekeeper. It blocks glutamate from sending too many “excitatory” signals.
Without enough magnesium, those signals can get a little overwhelming - and you’ll feel more on edge than you otherwise would. Even if nothing is triggering you.
What the Science Says
We combed through quite a bit of research on magnesium citrate and stress and found that it backs up what most people we’ve talked to say - magnesium helps you stay cool, calm, and collected. One review noted that “Existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples.”1
A separate trial reinforced this belief, showing that six weeks of magnesium supplementation was able to dramatically reduce anxiety scores across participants. The key finding there was that the mineral helped regardless of age, gender, baseline stress level, baseline magnesium level, and use of other treatments.2
Does the Form of Magnesium Really Matter?
We’re talking specifically about magnesium citrate for stress. But this is just one of many forms out there. You’ll find that almost everyone who knows about magnesium’s benefits has a strong opinion on the form you should use. There’s a reason for that.
The short answer is that not every form of magnesium can be absorbed as efficiently by the body. Some have low bioavailability and thus end up being excreted as waste - and this can also lead to more side effects.
Why Magnesium Citrate?
We chose to use magnesium citrate for a handful of reasons. First and foremost, the citric acid chelation makes it easier for the mineral to move across the intestinal wall than inorganic forms. It has very strong bioavailability, allowing your body to put it to good use.
The other reason we really like magnesium citrate is just how much evidence is behind it. We know it works, and perhaps more importantly, we know it’s relatively safe. It’s also affordable compared to a lot of other forms out there.
There is one downside you should be aware of with magnesium citrate, though. The one major side effect - and honestly, some people don’t even consider it a side effect - is it has a minor laxative effect at higher doses. It pulls water into the intestines as it crosses through, and this makes you go.
To be clear, this is not an issue in lower doses like you’ll find magnesium citrate in our supplement. And if you’re one of the many people who struggle with regularity, it’s a welcome benefit!
How Other Forms of Magnesium Compare
These are some of the other common forms of magnesium used in stress-busting supplements:
- Magnesium chloride: The most bioavailable TOPICAL form of magnesium. Great if you feel stress in your neck and shoulders and want something you can apply right to sore, anxious spots.
- Magnesium oxide: The highest amount of elemental magnesium by weight, but also the lowest absorption. We don’t recommend this form for stress support. It has really frustrating laxative effects that offset any potential benefit it may have to offer.
- Magnesium L-threonate: A patented form sold as Magtein that can more effectively cross the blood-brain barrier. It is mostly used for cognitive enhancement instead of stress support.
- Magnesium taurate: The taurine pairing makes this a really powerful form of magnesium for cardiovascular and neurological properties. Less data specifically for anxiety, though.
- Magnesium malate: The malic acid binding can help boost cellular energy production, keeping you performing your best throughout the day. A viable option for fatigue and muscle soreness, but not so much stress relief.
The point is, every form of magnesium has its place. But as it pertains to stress, we have found that oral magnesium citrate is the way to go!
Are There Any Side Effects of Magnesium Citrate?
The most common side effects of magnesium citrate are felt in the digestive system: cramping, loose stools, and in rare cases, diarrhea. This is caused by the citrate content because it pulls water into the intestines. The same mechanism that makes this form so bioavailable can ultimately be what causes some of the tummy troubles you may encounter.
We’ve found that the effect is almost non-existent at lower doses - say, 100-200mg. Start lower and work your way up only if needed. Back off if you notice the side effects starting to creep in.
There are two situations where you may want to discuss magnesium supplementation with your doctor before getting started, such as:
- Kidney disease or impaired kidney function. Your kidneys are important for clearing magnesium, and if they aren’t firing on all cylinders, too much of the mineral can build up.
- Some medications interact with magnesium. Tetracycline and fluoroquinolone antibiotics, bisphosphonates for bone density, and certain diuretics are the ones we know off the top of our head. Magnesium can mess with how these drugs are absorbed/cleared.
It’s also important to know that calcium and magnesium can compete for absorption. So if you’re on a calcium supplement, be sure to take it at a separate time of day so each can be absorbed well.
Adding Magnesium to Your Self-Care Ritual
Getting magnesium citrate into your self-care routine is simple with Snoozy. Our Mellow Mind gummies bring together the perfect dose with complementary botanicals and adaptogens like L-theanine, lemon balm, cordyceps, and ashwagandha. Just take a gummy a day to keep stress at bay!
Here are some more tips on adding magnesium citrate to your regimen if you choose to go with a separate supplement, though.
Dosage
The daily recommended allowance for magnesium is around 315mg for women and 410mg for men. That is from food and supplements combined.3 Most Americans fall well short of that goal, though, getting just 200-300mg from food at most.
That means you need to make up the rest from a supplement. You don’t have to go overboard if you have your diet dialed in. The 50mg of magnesium citrate in Snoozy’s Mellow Mind may be more than enough.
Timing
You’ll take magnesium citrate for stress whenever you feel it coming on. That might be in the evening to calm a racing mind before bed. It could be mid-day if you have tough meetings before the workday is over.
But truthfully, something like Mellow Mind is meant to be taken every day rather than situationally. The goal is to build back up healthy baseline magnesium levels in the body to keep stress and its harmful effects at bay.
That being said, you may feel the effects of Mellow Mind kicking in within 15 minutes. It can take up to 2 hours to feel the full effects, though.
Food Sources
So what can you eat to get the bulk of your magnesium needs met? These are some of our personal favorites - make sure to round out your nutritional regimen with at least a few:
- Pumpkin seeds: ~156mg per ounce
- Spinach (cooked): ~157mg per cup
- Black beans: ~120mg per cup
- Almonds: ~80mg per ounce
- Dark chocolate (70-85% cacao): ~65mg per ounce
- Avocado: ~58mg per whole fruit
Even a diet loaded with these foods may not provide all the magnesium you need, though. Supplementing with magnesium citrate for stress will likely still be necessary.
What Else?
Magnesium is clearly capable of beefing up your body’s stress resilience. But it’s just one thing you can focus on to stay cool, calm, and collected in spite of everything life throws at you.
Make sure you’re getting daily exercise. It’s one of the best stress-busters, and it’s so good for your physical and mental health in general. We talked about foods containing magnesium, but try to avoid foods that are loaded in sugar and other harmful ingredients. They can fry your stress response.
Stress is inevitable, so it’s not about avoiding it - but rather, having healthy coping methods in place. That might be journaling, meditating, hanging out with loved ones, playing a game. There are so many things you can do to keep stress at bay.
But, of all the methods at your disposal, making Mellow Mind part of your ritual is arguably the most powerful first step. Order today backed by our 30-day money-back guarantee!
Frequently Asked Questions
What are the signs of low magnesium?
Muscle cramps, fatigue, irritability, trouble sleeping, and headaches. Chronic stress depletes magnesium on its own, so it’s likely you’re deficient if you notice these symptoms stacking up.
Which form of magnesium is best for stress?
We prefer magnesium citrate due to its higher bioavailability when consumed orally. The other form we recommend is magnesium chloride, as it’s the best for topical application (on the skin).
How quickly does magnesium citrate work for anxiety?
You might notice yourself chilling out within 15 minutes of taking Mellow Mind. But a better baseline will start to form within a few days of regular magnesium supplementation. The longer you stick with it, the better you’ll feel.
Can kids use magnesium citrate for stress, too?
Magnesium is safe for children, but they have their own recommended daily intake level, so be sure to adjust the dose accordingly. Mellow Mind in particular is NOT meant for children.
When should I talk to my doctor about stress?
If you make serious changes to your diet, lifestyle, and supplement regimen but still feel like you’re constantly spiraling after a few months, it could be a sign that you have a more serious condition.
Related Resources
L-theanine for stress | Lemon balm for stress relief | GABA vs ashwagandha for stress
References
- Boyle NB, Lawton C, Dye L. "The Effects of Magnesium Supplementation on Subjective Anxiety and Stress: A Systematic Review." Nutrients. 2017;9(5):429. PubMed
- Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial." PLOS ONE. 2017;12(6):e0180067. PubMed
- National Institutes of Health Office of Dietary Supplements. "Magnesium: Health Professional Fact Sheet." NIH
