Magnesium and vitamin D are both supplements that may help with anxiety. Low levels of magnesium or vitamin D in your body may increase your risk of anxiety, and improving your levels by taking supplements or eating certain foods may help you feel less anxious.
Magnesium and vitamin D may help decrease your stress and anxiety levels, and taking them together may help both work better in your body.
Magnesium and Anxiety
Magnesium helps your body react to physical and mental stress. Getting enough magnesium may help decrease the levels of the stress hormone cortisol in your body. On the other hand, low magnesium levels can raise your body’s stress levels.
What the research says: Studies suggest that magnesium supplements may help ease anxiety symptoms in some people. A review of eight studies found that half reported an improvement in anxiety symptoms with magnesium supplements. Researchers shared that more high-quality studies are needed to better understand the benefits of magnesium for anxiety.
Vitamin D and Anxiety
Vitamin D plays a role in brain health and psychiatric health. People with low vitamin D levels may be more likely to have anxiety.
What the research says: Many studies suggest that taking vitamin D can improve anxiety and related symptoms. Adults with generalized anxiety disorder who took vitamin D once a week for three months saw a significant improvement in their anxiety symptoms and levels of serotonin (a brain chemical that helps with your mood, sleep, and emotions).
The Benefit of Combining Them
Magnesium helps make vitamin D useful in your body. If magnesium levels are low, your body will have difficulty processing and using vitamin D. Taking them together may boost the benefits.
Researchers haven’t agreed on a recommended dosage for magnesium, vitamin D, or both for managing anxiety.
In general, the recommended daily intake for magnesium is:
- Children 1-18 years: 80-400 milligrams (mg)
- Adult men: 400-420 milligrams
- Adult women: 310-400 milligrams
Your recommended intake may depend on your age and whether you are pregnant or breastfeeding.
The recommended daily intake for vitamin D is:
- Children 1-18 years: 600 international units (IU)
- Adults under 70: 600 international units
- Adults above 70: 800 international units
Should you take them together? It is safe to take magnesium and vitamin D together. While more research is needed to better understand whether taking them together or separately is better for anxiety, some research suggests that they help each other work better if you use them at the same time.
You can also increase your magnesium and vitamin D levels by adding foods high in both to your diet.
Foods high in magnesium include:
- Green leafy vegetables
- Whole grains
- Nuts
- Seeds
Food sources of vitamin D include:
- Fatty fish (like salmon, tuna, and trout)
- Fish liver oils
- Egg yolks
- Cheese
- Fortified milk
Ultraviolet (UV) rays from the sun help your body create vitamin D naturally, so exposure to the sun can help increase these levels.
Nutrition is important when it comes to managing anxiety. One group of researchers found that diets high in fat, sugar, and refined carbohydrates may be connected to higher levels of anxiety. More balanced diet patterns, including the Mediterranean diet, anti-inflammatory diet, low-calorie diet, and vegan diet, may help improve your nutrition and reduce anxiety.
Other ways to manage anxiety include:
- Seek professional help: Talking to a trained therapist can help you learn how to manage your anxiety and stress.
- Take time to relax: Meditating, getting a massage, or listening to music are all examples of taking time out of your busy day to relax and de-stress.
- Get regular physical activity: Getting regular exercise helps your physical health and can also improve anxiety and mental health.
- Practice self-care: Making time for self-care can help ease anxiety symptoms. Everyone’s definition of self-care is different, but consider talking to a friend, journaling, taking a walk, or doing an activity you love.
- Avoid or limit stimulants: Caffeine, coffee, and alcohol can affect your stress levels and make you more anxious.
Consider talking to a healthcare provider if you have symptoms such as:
- Difficulty sleeping or getting a good night’s rest
- Difficulty controlling your anxiety and emotions
- Anxious thoughts, feelings, or behaviors that interfere with your daily life
- Persistent sadness
- Thoughts of hurting yourself or others
Taking magnesium and vitamin D supplements can help restore low levels that may be associated with a higher risk of anxiety. Both supplements have some research to support their effectiveness in managing anxiety, and other research suggests they work better together.
Talk with your healthcare provider if you are interested in taking magnesium or vitamin D for anxiety. They can help you decide if the supplements are a safe option for you. You can also get more magnesium and vitamin D by eating foods rich in these nutrients.
