The Best Magnesium Supplement to Lessen Anxious Thoughts

Best Magnesium Supplement
Dr. Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge

The Best Magnesium Supplement to Lessen Anxious Thoughts

Parenthood is a journey filled with unconditional love, joy, and an unwavering commitment to our children's well-being. We want them to grow, thrive, and overcome any challenges that come their way. 

However, when our children face mental health and behavioral issues, particularly anxiety, it can be a heart-wrenching experience. Anxiety disorders have become increasingly prevalent among children and teens, impacting their daily lives and overall happiness.

Magnesium is a trusty essential mineral that might be the key to unlocking a calmer, more peaceful existence for our little anxiety warriors. Together, let's embark on an adventure through the world of magnesium and its potential to conquer anxiety and boost mental health in our kids. 

Let me start with Fred's story. Fred was a bright and imaginative child, always bubbling with creativity and curiosity. However, one thing weighed heavily on his young heart—social anxiety. 

Fred had a hard time in social situations. The mere thought of being in a crowded room or speaking in front of others sent shivers down his spine. As his heart races, his mind goes blank. It seemed like anxiety had built a fortress around him, trapping him inside.

Understanding Anxiety and its Causes

We know all too well the havoc anxiety can wreak on our children's well-being. Anxiety is like a complex beast that can rear its head for various reasons. Genetics, environmental triggers, and life experiences all have a vital role to play in its creation.

Common Anxiety Causes
But anxiety doesn't discriminate—external forces can also trigger it. Stressful situations, traumatic events, or even the daunting challenges of daily life can set anxiety in motion. Let's not forget the wonders of our modern world, where a constant barrage of stimuli bombards our kids from every angle. 

The pressures of school, social media, and the ever-elusive quest for perfection can all contribute to anxiety's unwelcome presence. School isn’t like it was for us in the ‘70s, ‘80s, and ‘90s. When I used to observe children at school, it seemed like it was just busy seatwork. 

Worksheet after worksheet… sigh. I recently talked to a middle schooler, Morgan, who said, “School is worse than jail because it is just so boring.”  I said the same thing in the 80s, but Morgan may be right!

We can’t forget that puberty plays a factor too. As our teen's bodies undergo all sorts of changes, it leaves them feeling like they ride a never-ending wave of emotions. While puberty is a normal developmental stage, it is also a time when clinical issues can surface for some. Remember, anxiety is not some imaginary monster that only lives under the bed. It's real, it's valid, and it deserves our attention. 

How Magnesium Lowers Anxious Sensations, Thoughts, and Feelings

Magnesium is the unsung hero in the battle against anxiety. Who knew this essential mineral could be the secret weapon in our quest for inner peace and calm? Magnesium is key to unlocking a world where anxiety is just a distant memory. It is crucial in various bodily functions, including brain health, muscle contraction, and energy production. 

Recent studies have revealed a potential link between magnesium deficiency and the development of anxiety symptoms (Sartori et al., 2012). But how exactly does magnesium work its wonders? Well, it's like a soothing lullaby for a frazzled nervous system. Magnesium activates gamma-aminobutyric acid (GABA) receptors in the brain, causing a calming effect on our bodies. 

Low magnesium levels can disrupt the delicate dance of neurotransmitters, throwing everything off balance. We can restore that delicate balance with magnesium supplements to allow our children's brains to function more serenely and balanced. 

But before we rush to the nearest supplement aisle, know that not all magnesium supplements are created equal. Many forms of magnesium are available, each with unique benefits and considerations. 

Different Types of Magnesium Supplements for Behavior and Mental Health

The various forms of magnesium have unique benefits and considerations. Determining the best form of magnesium for anxiety and other clinical mental health issues can depend on individual preferences and needs. It's crucial to consider main factors such as absorption rate, potential side effects, and desired outcomes. Let's find out what's the best magnesium supplement for anxiety.

best magnesium supplements for anxiety

Magnesium Citrate

Magnesium citrate is a contender in the realm of anxiety relief. This form of magnesium is known for its beneficial effects on regular bowel movements. It's like the smooth operator of the digestive system, ensuring things flow as they should. But what about anxiety relief? 

While magnesium citrate may not be a good choice for anxiety due to its potential to cause loose stools, it still has its merits. It can help promote regular bowel movements and anxiety relief (Gendle & O’Hara, 2014). 

For those whose anxiety is accompanied by occasional constipation, magnesium citrate may serve as a dual-purpose ally. It addresses the symptoms of anxiety and digestive discomfort, hitting two birds with one stone. 

However, it's essential to tread carefully with magnesium citrate. Its laxative effect can be a double-edged sword, potentially causing loose stools or gastrointestinal discomfort. We don't want our little ones caught in an unexpected bathroom marathon, do we? 

Magnesium Glycinate

Think of magnesium glycinate as a knight in shining armor in our quest for anxiety relief. This form of magnesium has garnered quite a reputation for its gentle and practical approach to calming the anxious mind. Moreover, it has high bioavailability and a mild effect on the digestive system.

The unique combination of magnesium and the amino acid glycine sets magnesium glycinate apart. Glycine is known for its calming properties, enhancing the overall anxiety-relieving effects of magnesium glycinate. It's like the soothing voice that whispers, “It's gonna be OK.”

But magnesium glycinate offers more than just anxiety relief. It can also improve sleep quality, another vital aspect of our children's well-being (Greenblatt, 2016). We all know how anxiety can wreak havoc on our sleep patterns, leaving us exhausted during the day. 

Magnesium glycinate can help address that as it promotes a sense of calm and relaxation that lulls our little ones into a restful slumber. It helps them feel refreshed and ready to face the world when they wake up.

Magnesium L-Threonate

Magnesium L-threonate may be a newcomer in mental health, but it offers a promising solution to conquer anxiety. This form of magnesium can venture into the brain. Its ability to cross the blood-brain barrier reaches the hub of our anxious thoughts. 

Magnesium L-threonate can remarkably increase magnesium levels, specifically in the brain. It's like a targeted missile aimed at the core of our children's worries, offering the hope of a peaceful and serene existence. Replenishing magnesium in the brain may help restore the delicate balance necessary for optimal mental well-being.

But more importantly, magnesium L-threonate doesn't limit its benefits to anxiety relief alone. It has also shown promise in enhancing cognitive and memory function, like a potent elixir for the brain (Wang et al., 2013). Imagine your child's mind sharpened to its full potential. 

Children become focused, alert, and ready to conquer any mental challenges that come their way. It's like unlocking the door to a world of possibilities and empowering your child to thrive in every aspect of life.

One of the many things that worked for Fred was a better diet and nutrition plan focused on magnesium for anxiety relief. So, his parents started incorporating magnesium-rich foods, such as green leafy vegetables, nuts, and seeds, into Fred's meals. They also introduced magnesium glycinate, a gentle supplement, to his daily routine.

As the days went by, Fred started to notice subtle changes within himself. He felt a sense of calmness slowly seeping into his anxious thoughts. The racing heartbeat and sweaty palms began to subside, replaced by a newfound sense of peace.

The Benefits of Magnesium Supplements to Support an Anxious Mind

Magnesium offers a treasure trove of advantages that can provide solace to our anxious minds as it can reduce anxiety symptoms. Studies show that supplemental magnesium can help alleviate the subjective experience of anxiety and promote a sense of calmness (Kirkland et al., 2018). 

As stated, magnesium supplements can improve sleep quality, which is essential to our children's well-being. Anxiety often disrupts sleep patterns, leaving our little ones tossing and turning throughout the night. 

Furthermore, magnesium stabilizes mood swings, an unwelcome side effect of anxiety. By restoring balance to our children's brain chemistry, magnesium can help mitigate the emotional rollercoaster accompanying anxiety. It's like having an emotional anchor that keeps our children steady amidst the stormy seas of turbulent emotions.

Magnesium supplementation also supports enhanced focus and attention. Anxiety can scatter our children's thoughts like a whirlwind, making it difficult for them to concentrate and stay on task. Magnesium's calming effects can help bring clarity and sharpen their cognitive abilities. 

Its important role in various bodily functions helps prevent heart disease, irregular heartbeat, and high blood pressure. Magnesium also improves kidney function, blood sugar levels, and muscle relaxation. Ensuring our children have enough magnesium supports their mental well-being, physical health, and vitality.

Other Supplements and Natural Solutions that Can Help Break from Anxious Behaviors and Thinking 

Magnesium isn't the only hero in our quest for tranquility. Other remarkable dietary supplements and natural solutions can join us on this journey. So, let's explore these additional allies and discover their potential in the battle against anxiety.

1. Omega-3 Fatty Acids

Fish oil and certain seeds are abundant in omega-3 fatty acids. This nutrient has shown promise in managing mood disorders and reducing anxiety symptoms. Incorporating omega-3-rich foods or supplements into their diet can provide an additional boost to their mental well-being.

2. Vitamin D

Low Vitamin D levels may increase anxiety and depression. So, let's soak up some sunshine and ensure our children get their daily dose of this vital nutrient. Supplementing Vitamin D, especially in regions with limited sunlight, can help support their mood and overall mental health.

3. GABA (Gamma-Aminobutyric Acid)

As a neurotransmitter, GABA is known for its calming effects on the brain. Supplementing with GABA or consuming GABA-rich foods, like soy, brown rice, mushrooms, spinach, tomatoes, spinach, sweet potatoes, cabbage, broccoli, and cauliflower, can help promote relaxation and reduce anxiety symptoms. 

4. Certain Herbs 

Nature has gifted us with various herbs with anxiety-relieving properties. From chamomile to lavender, these botanical wonders can be brewed into soothing teas or taken as supplements. They provide a natural, gentle approach to anxiety relief.

5. Neurofeedback

Neurofeedback is a cutting-edge technique that harnesses the power of our brain's neuroplasticity to alleviate anxiety. This therapy helps regulate brain activity. It allows our children to gain control over their anxious thoughts and responses. It's like teaching our brain new tricks and empowering it to navigate the challenges of anxiety with greater ease. We offer neurofeedback sessions in our Ridgefield, CT clinic and remotely to the US and many areas worldwide.

6. PEMF 

Pulsed Electromagnetic Field is an innovative therapy that utilizes electromagnetic fields to stimulate brain function and promote relaxation. It's like a gentle massage for our children's frazzled nerves, easing tension and fostering a sense of calm. PEMF therapy has shown promise in reducing anxiety symptoms and improving overall well-being.

Neurofeedback training and PEMF worked wonders for Fred as he embarked on a journey of reprogramming his anxious mind. He learned to recognize and control his anxiety responses, gaining the confidence to face social situations head-on. He used CALM PEMFTM to help soothe his pulses while gently massaging his anxious mind. It was like a gentle breeze sweeping away his worries, leaving him grounded and at ease.

Finding effective solutions to support children and teens with anxiety is crucial for their mental health. While there are various strategies to explore, magnesium supplementation has shown promise in relieving anxiety symptoms and improving well-being. 

Understanding the different forms of magnesium and their specific benefits can help you decide which supplement is best suited for your child's needs. Remember, it's always advisable to consult with your child's pediatrician to determine the most appropriate course of action. 

By exploring the potential benefits of magnesium supplementation, you're taking a proactive step towards nurturing your child's mental health and providing them with the support they need to thrive.

Parent Action Steps

☐ Consider supplements with magnesium glycinate or magnesium L-threonate.
☐ Explore other natural solutions like omega-3 fatty acids, vitamin D, GABA, and herbs.
☐ Consult with a healthcare professional for guidance and dosage recommendations.
☐ Learn about neurofeedback and PEMF therapy as additional options for anxiety.
☐ Support your child with a balanced diet, regular exercise, and a healthy lifestyle.
☐ Stay informed about the latest research.
☐ Seek professional advice to ensure the best course of action for your child's needs.
☐ Practice patience, understanding, and empathy as you support your child.
☐ Take our Solutions Matcher.
☐ Be the first to know about Dr. Roseann’s Neurotastic Magnesium supplement


Gendle, M., & O’Hara, K. (2014). Oral Magnesium Supplementation and Test Anxiety in University Undergraduates. Journal of Articles in Support of the Null Hypothesis, 11(2).

Greenblatt, J. (2016). Magnesium: The Missing Link in Mental Health?

Kirkland, A., Sarlo, G., & Holton, K. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730.

Sartori, S. B., Whittle, N., Hetzenauer, A., & Singewald, N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304–312.

Wang, J., Liu, Y., Zhou, L.-J., Wu, Y., Li, F., Shen, K.-F., Pang, R.-P., Wei, X.-H., Li, Y.-Y., & Li, Y.-Y. (2013). Magnesium L-threonate Prevents and Restores Memory Deficits Associated with Neuropathic Pain by Inhibition of TNF-α.

Always remember… “Calm Brain, Happy Family™”

Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.

Are you looking for SOLUTIONS for your struggling child or teen? 

Dr. Roseann and her team are all about science-backed solutions, so you are in the right place! 

Find out more about Dr. Roseann’s first-of-its-kind supplement line, Neurotastic™ Multi-Mag Brain™ Formula to address anxiety symptoms  

Empower yourself with natural solutions for your child's mental health and behavior. Download our FREE quick start guide and start supporting your child today.

You can get her books for parents and professionals, including: It’s Gonna Be OK™: Proven Ways to Improve Your Child’s Mental Health, Teletherapy Toolkit™ and Brain Under Attack: A Resource For Parents and Caregivers of Children With PANS, PANDAS, and Autoimmune Encephalopathy.

If you are a business or organization that needs proactive guidance to support employee mental health or an organization looking for a brand representative, check out Dr. Roseann’s professional speaking page to see how we can work together. 

Dr. Roseann is a Children’s Mental Health Expert and Therapist who has been featured in/on hundreds of  media outlets including, CBS, NBC, FOX News, PIX11 NYC, The New York Times, The Washington Post, Business Insider, USA Today, CNET, Marth Stewart, and PARENTS. FORBES called her, “A thought leader in children’s mental health.”

Dr. Roseann - Brain Behavior Reset Parent Toolkit

She is the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann Capanna-Hodge, LLC. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Mental Health Professional (CIMHP) and an Amen Clinic Certified Brain Health Coach.  She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF) International Society for Neurofeedback and Research (ISNR) and The Association of Applied Psychophysiology and Biofeedback (AAPB).

© Roseann-Capanna-Hodge, LLC 2023

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