How Magnesium Helps with Anxiety
Managing Anxiety
Magnesium helps regulate key processes affected by Anxiety, supporting better symptom management and overall health.
Direct Benefits
Improves sleep quality and reduces insomnia
Overall Wellness
Magnesium supports overall health and may help reduce severity of Anxiety symptoms.
Recommended Magnesium Intake for Anxiety
370 mg per day
Standard recommended daily intake
Best Magnesium-Rich Foods for Anxiety
These foods provide optimal Magnesium while being suitable for managing Anxiety:
| Rank | Food | Magnesium per 100g | % Daily Value | Suitability Score |
|---|---|---|---|---|
| 1 | Banana | 27.0 | 7% | |
| 2 | Figs (Fresh) | 26.0 | 7% | |
| 3 | Raspberries (Fresh) | 27.1 | 7% | |
| 4 | Avocado | 29.0 | 8% | |
| 5 | Beets (Beetroot) | 31.0 | 8% | |
| 6 | Pecans (Raw) | 34.0 | 9% | |
| 7 | Tiger Nuts | 32.0 | 9% | |
| 8 | Macadamia Nuts (Raw) | 37.0 | 10% | |
| 9 | Hazelnuts (Raw) | 46.0 | 12% | |
| 10 | Flaxseeds (Ground) | 55.0 | 15% | |
| 11 | Natto | 57.0 | 15% | |
| 12 | Tofu (Firm) | 58.0 | 16% | |
| 13 | Cacao Nibs (Raw) | 64.0 | 17% | |
| 14 | Quinoa | 64.0 | 17% | |
| 15 | Dragon Fruit (Pitaya) | 68.0 | 18% |
Sample Daily Meal Plan
This meal plan provides 94.6 mg of Magnesium:
Breakfast
Breakfast Total: 27.0
Lunch
Lunch Total: 26.0
Dinner
Dinner Total: 27.1
Snack
Snack Total: 14.5
Daily Totals
Total Magnesium: 94.6 mg
% of Daily Target: 26%
How to Maximize Magnesium Benefits
Enhance Absorption
- Vitamin D - Improves absorption
- Vitamin B6 - Improves absorption
Avoid These
- High calcium intake - May reduce absorption
- Alcohol - May reduce absorption
- Phytates - May reduce absorption
Best Timing for Anxiety
With meals
Best absorbed when consumed with regular meals throughout the day.
Signs You're Getting Enough vs Not Enough
✓ Signs of Adequate Magnesium
- Better management of Anxiety symptoms
- Improved overall energy and vitality
- Enhanced immune function
- Better recovery and resilience
- No signs of nutrient deficiency
⚠ Signs of Magnesium Deficiency
- Insomnia and poor sleep quality
- Muscle cramps and spasms
- Anxiety and irritability
- High blood pressure
- Fatigue and weakness
- Irregular heartbeat
Important: If you're experiencing symptoms of Anxiety, consult with a healthcare provider. This information is for educational purposes and not medical advice.
Other Important Nutrients for Anxiety
Other Foods for Anxiety
Track Your Magnesium Intake
Monitor your Magnesium consumption and manage Anxiety better with personalized nutrition tracking.
