NutriStack
Magnesium reduces anxiety and perceived stress, the receipts.
Plausible mechanism (NMDA modulation, HPA axis), but trial quality is mixed and effect sizes are small.
Emerging evidence, per the methodology. Strongest 3 studies linked to PubMed.
Recommendation, contrary evidence, and dose are all on this page.
The studies
Strongest evidence, sourced.
Sorted by study tier (meta-analyses first, then RCTs, then reviews) and recency. Every entry links to PubMed by PMID.
At a glance
- Substances
- Magnesium Glycinate, Magnesium Taurate, Magnesium Citrate
- Evidence tier
- Emerging evidence
- Strongest studies surfaced
- 3 of 3 matching
- One-line verdict
- Worth trying, not worth overstating.
- Last verified
- May 30, 2026
Top 3 studies
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Review
Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review PMID 38817505
5/8 sleep studies and 5/7 anxiety studies showed improvements; supplemental magnesium likely useful for mild anxiety and insomnia, particularly with low baseline magnesium
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Cohort
Magnesium intake and depression in adults: a cross-sectional analysis PMID 25748766
Low magnesium intake was associated with higher depression scores
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Meta-analysis
Contrary evidence
What pushes back.
Caveats, null findings, and methodological limits that hold the tier where it is.
What argues against the claim
- A 2017 systematic review (Boyle et al.) found existing evidence suggestive but not conclusive.
- Confounded by frequent co-administration with B-vitamins or L-theanine.
Recommendation
What the evidence supports.
What we recommend, with caveats
If you already have a deficiency risk (alcohol use, PPI use, low intake), 200 to 400 mg of a chelated form may help. Do not use magnesium in place of evidence-based anxiety treatment.
Tier criteria are documented at /methodology/evidence-tiers. Sourcing standards at /methodology/interactions.
Stack interaction risks
Where these substances clash.
Documented pairings involving the substances behind this claim. Cautions and conflicts come first.
Pairs in the database
- Amlodipine + Magnesium Citrate · Caution
- Amlodipine + Magnesium Glycinate · Caution
- Bisacodyl + Magnesium Citrate · Caution
- Digoxin + Magnesium Glycinate · Caution
- Diltiazem + Magnesium Citrate · Caution
- Esomeprazole + Magnesium Glycinate · Caution
Open the free interaction checker at /interactions to scan a full routine.
Goal hubs
Where this claim feeds in.
Goal-based hubs that index this claim alongside related supplements and protocols.
Related goal hubs
Before you go
One claim, opened up. NutriStack does this for every claim in the database.
The full library lives at /research. Every entry follows the same shape: the verdict, the studies, the contrary evidence, the recommendation, and the primary literature.