The Best Magnesium Supplements for Anxiety and Depression (2025)

2024 was a life-changing year for me and that’s because I finally discovered one of the best magnesium supplements for anxiety and depression.

In December, I was looking back at the year and I couldn’t understand what had changed.

I became calmer. More confident. My anxiety symptoms got even weaker.

You see, I’ve been following my SMART process to overcoming anxiety for years and it’s been working great.

I had managed to decrease my anxiety to just about 30% of its maximum level.

But still I sometimes would feel anxious and overwhelmed.

And then… by pure chance, while browsing a FB group about ADHD I found it: I was taking the wrong type of magnesium!

I had known magnesium was important. And it did help me to a certain extent, but now I had to find truly the best magnesium supplements for anxiety and depression.

And I did!

In 2024 I did more for my life’s progress than I had done in several years prior.

It wasn’t just any magnesium supplement though – and that’s exactly why I’m writing this comprehensive guide.

Did you know that nearly half of Americans are deficient in this crucial mineral?

A study published in The Journal of the American Osteopathic Association found that the standard American diet provides only about 50% of the recommended daily allowance for magnesium (source)

This, in part, could explain the anxiety epidemic that’s going on right now.

So, the solution sounds simple, right?

Take more magnesium supplements!

But!

Not all magnesium supplements are created equal, especially when it comes to anxiety and depression.

I’ve learned that specific forms of magnesium can make a significant difference in how your brain and nervous system respond to supplementation.

What really fascinates me is how magnesium works in our brains.

The research is pretty compelling – studies have shown that magnesium plays a crucial role in modulating GABA receptors, the same receptors targeted by anti-anxiety medications.

But here’s the thing that often gets overlooked.

It’s not just about taking any magnesium supplement; it’s about choosing the right form that can actually reach your brain and do its job effectively.

Just like you can’t get iron by biting an iron bar, some magnesium supplements just stay in your gut (and cause bowel issues!), and not reach your brain.

I remember when I first started learning about this topic, I was overwhelmed by all the different types: magnesium glycinate, threonate, taurate, malate – it felt like I needed a chemistry degree just to understand the labels!

But don’t worry – I’ve done the heavy lifting for you.

In this guide, I’ll break down exactly which forms of magnesium are best for anxiety and depression, based on both scientific research and real-world experience.

Understanding Magnesium’s Role in Mental Health

How does magnesium actually work in our brains?

Here’s what the research shows about magnesium’s role in mental health:

Your brain uses magnesium to regulate neurotransmitters that control mood and anxiety.

Magnesium helps balance glutamate (an excitatory neurotransmitter) and GABA (your brain’s natural calming chemical). Without enough magnesium, your brain can become overstimulated, leading to increased anxiety and mood fluctuations.

The connection between magnesium deficiency and mental health is striking.

Research has shown that people with anxiety and depression often have lower magnesium levels.

A systematic review and meta-analysis published in Frontiers in Psychiatry found that magnesium supplementation had a beneficial effect on depression in adults with depressive disorders. (source)

Common signs of magnesium deficiency include:

• Muscle tension (especially in your neck and shoulders)
• Sleep problems
• Racing thoughts
• Irritability
• Fatigue
• Headaches

I used to think my tight shoulders were just from working at a computer all day – turns out, low magnesium might have been the culprit!

Best Forms of Magnesium for Anxiety and Depression

Through my research, I’ve identified the most effective forms of magnesium for mental health. Here’s what you need to know about each type:

Magnesium Glycinate: Best Overall for Anxiety

This is my top recommendation for most people dealing with anxiety.

Why?

Magnesium glycinate combines magnesium with glycine, an amino acid that has its own calming properties.

It’s highly absorbable and gentle on your stomach – something I learned the hard way after trying other forms that caused digestive issues.

Personally, this is the form I’m taking now and it’s been a life-changer for me.

Magnesium Threonate: Best for Cognitive Benefits

It’s the only form of magnesium proven to significantly cross the blood-brain barrier.

While it’s usually more expensive, many people find it worth the investment for its unique cognitive benefits.

Magnesium Taurate: Best for Mood

Combined with taurine, this form is excellent for mood regulation and heart health. It provides a gentle calming effect without making you sleepy – perfect for daytime use.

Magnesium Malate: Best for Energy

If your anxiety and depression come with fatigue, this form might be your best bet. It combines magnesium with malic acid, which plays a role in energy production.

Factors to Consider When Choosing Magnesium Supplements

After trying various magnesium supplements (and making plenty of mistakes along the way), here are the key factors I’ve learned to consider:

Bioavailability and Absorption

Not all magnesium supplements are absorbed equally. Here’s what I’ve learned about absorption rates:

• Magnesium glycinate: ~80% absorption rate
• Magnesium threonate: ~70% absorption rate
• Magnesium citrate: ~65% absorption rate
• Magnesium oxide: ~23% absorption rate (avoid this one!)

Dosage Recommendations

Start low and go slow – that’s the mantra. A typical starting dose is 200-300mg per day, but you can gradually increase to 400-500mg if needed.

Also, as I mention in my Outsmart Anxiety course, you need to keep your body weight in mind.

A dose for a 120lb (54kg) person is not the same as for a 220lb (100kg) person.

You can also split your doses throughout the day for better absorption.

personally, I don’t do it as I take only two capsules.

Quality and Purity Standards

Look for supplements that are:

• Third-party tested
• Free from heavy metals
• Made by reputable manufacturers
• USP verified when possible

How to Take Magnesium for Optimal Results

Through years of trial and error, some people developed a pretty solid routine for magnesium supplementation.

If you know me, you know that I prefer simplicity.

I take two capsules of magnesium glycinate in the evening.

Simple, easy, effective.

If you want to get fancy, here’s what you can try:

Timing Your Doses

• Morning: Magnesium malate for energy
• Afternoon: Magnesium threonate for cognitive function
• Evening: Magnesium glycinate for relaxation and sleep

Common Mistakes to Avoid

• Taking it all at once (this reduces absorption)
• Using with certain medications without consulting your doctor
• Taking it with high-fiber meals (fiber can bind to magnesium)
• Not being consistent with supplementation

Additional Lifestyle Changes to Support Magnesium’s Effects

While magnesium supplementation is powerful, I’ve learned it works best as part of a holistic approach.

Here are some options to consider:

Dietary Sources of Magnesium

• Dark leafy greens
• Pumpkin seeds
• Almonds
• Dark chocolate (my favorite!)
• Avocados
• Black beans

Stress Management Techniques

• Regular meditation (even 5 minutes helps)
• Deep breathing exercises
• Time in nature
• Regular exercise (but not too intense)
• Adequate sleep

You can read about it here: Want To Overcome Anxiety Forever? Rebuild your Resilience!

I’ve found that combining these lifestyle changes with magnesium supplementation creates a synergistic effect that’s much more powerful than either approach alone.

Conclusion

After years of research and personal experience with magnesium supplementation for anxiety and depression, I’ve learned that the “best” magnesium supplement is often tailored to your specific needs. For most people, I recommend starting with magnesium glycinate for its excellent absorption and calming properties. If cognitive symptoms are your main concern, consider adding magnesium threonate.

That being said…

While magnesium can be a powerful tool for managing anxiety and depression, it’s not a magic bullet.

Work with your healthcare provider to develop a comprehensive treatment plan that might include magnesium supplementation alongside other appropriate treatments.

The journey to better mental health is often a winding road, but understanding and optimizing your magnesium intake can be a significant step in the right direction.

Start small, be consistent, and pay attention to how your body responds.

If you want to see the bigger picture of overcoming your anxiety, check out this page: Can’t Overcome Anxiety? Why Not Outsmart It Instead?

Or check my Outsmart Anxiety course.

Your future self will thank you for taking this step toward better mental health.