If your diet is low in dairy or plant foods such as almonds, bananas, and spinach, it might be worth talking to your doctor about taking a supplement. It's also commonly found in dairy products like eggs, milk and yogurt, Avena adds, along with bananas. That means adding more foods like almonds, spinach, soy milk, peanut butter, and avocado, which are all good sources of magnesium, to your meals. So you don't have to turn to a supplement unless you do have a diagnosed deficiency, says Dr.

You can (and should) try to get a solid amount of magnesium from your diet. Lack of magnesium could lead to symptoms including muscle twitches, cramping, depression, fatigue, and even high blood pressure, says Avena. But plenty of people don't meet the daily recommended magnesium intake (the Scientifica study estimates that this could be the case with over 56 percent of people). Having a serious magnesium deficiency is pretty rare though, Avena says. You don't have to turn to a magnesium supplement unless you do have a diagnosed deficiency. РІР‚СљHowever, if you are not getting enough magnesium in your diet, you are at risk for a deficiency.РІР‚Сњ People who have a poor, imbalanced diet in general, anyone who has an inability to absorb magnesium due to certain bowel diseases or overuse of laxatives, or folks who have kidney issues or diabetes may be more at risk for a magnesium deficit, according to research. РІР‚СљMagnesium is pretty easy to get from your diet,РІР‚Сњ Avena says. What can make you deficient in magnesium?

Sixty-one percent of study participants also reported that they'd continue using magnesium for depression symptoms in the future. Another 2017 study of 126 people with symptoms of depression suggested magnesium was an effective supplement for treating mild-to-moderate depression. РІР‚СљChronically low levels of GABA have been shown to be a factor in depression, so taking a magnesium supplement can boost GABA, which could help to reduce depression in some cases,РІР‚Сњ she explains. РІР‚СљThe link between magnesiumРІР‚в„ўs effect on GABA is also related to depression,РІР‚Сњ Avena adds. Magnesium has the potential to improve anxiety symptoms in anxiety-prone people, as well as PMS-related anxiety in women, according to 2017 research published in the journal Nutrients. РІР‚СљIt can help to relax muscles, and because it can increase the function of the inhibitory neurotransmitter GABA, that adds to its ability to help reduce anxiety,РІР‚Сњ says Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University. Overall, magnesium can have a calming effect on the body. And if migraines are keeping you up, well, it can help alleviate those too, according to the American Migraine Foundation. Magnesium can also help the body's dopamine levels rise, which can improve your mood, says Dr. What are the other health benefits of magnesium? Winter notes is responsible for 'turning off' wakefulness. Magnesium also helps the body maintain levels of GABA (or gamma-aminobutyric acid), a neurotransmitter that Dr.

(That's why magnesium is often a supplement docs use to help people with managing symptoms of restless leg syndrome, adds Dr. Magnesium also plays a role in muscle relaxation and nerve function, he says. It also helps calm the nervous system down, helping it work more efficiently. For one, magnesium is an important player in many of the steps that allow you to take protein and convert it into the chemicals that help you feel sleepy, explains Dr.

Best form of magnesium for anxiety