Chill Pills: Which Magnesium Supplements Are Best for Anxiety

For decades, there has been a known link between magnesium deficiency and the rise of anxiety and depression in people.

Research has suggested that taking magnesium for anxiety is the most natural way to becoming less anxious and more relaxed.

For patients with diets lacking the essential mineral magnesium, doctors may recommend magnesium supplements to resolve such deficiencies in addition to consuming more magnesium-rich foods.

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All anxiety sufferers should talk to a physician before taking magnesium for anxiety to make sure it's safe for them, but here are four of the best supplements of magnesium for anxiety:

1. Magnesium glycinate

In addition to helping with anxiety and relaxation, magnesium glycinate helps with insomnia. The amino acid glycine aids magnesium's bioavailability, making the mineral easier to absorb into the bloodstream.

"Healing Depression Naturally" author Lewis Harrison told Livestrong that magnesium 
glycinate may be the most beneficial magnesium supplement for people struggling with anxiety.

"Magnesium glycinate may be an especially helpful form ... because magnesium helps stabilize your nervous system and the amino acid glycine produces a calming effect on your body," Harrison said.

2. Magnesium sulfate

While not technically a chill pill because magnesium sulfate isn't very effective when taken orally as the body doesn't absorb it well in this way, a bath in Epsom salts will provide the body with magnesium, according to Dr. Mark Hyman.

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This relaxing hot bath has an extra calming effect, because added magnesium in the Epsom salt.

Because the skin absorbs magnesium sulfate more easily than the digestive system, an Epsom salt bath is an effective means to calm anxiety with magnesium.

3. Magnesium L-threonate

Magnesium L-threonate is used as a natural “calmer,” according to registered pharmacist Suzy Cohen. She cited a study that showed magnesium L-threonate “slows the hyperactive N-methyl-D-aspartate receptor leading to improved synapse plasticity and reduced plaquing [in the brain].” This slowing of the hyperactive receptor leads to the calming effect.

J.J. Virgin, a board-certified nutrition specialist, has extrolled the virtues of the L-threonate form of magnesium, because she said it "crosses the blood-brain barrier, which becomes optimal if you have anxiety."

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