Magnesium
Studied for: Anxiety · Headache Prevention · Insomnia · Premenstrual Syndrome · Perimenopause
Anxiety
What the research found
Often paired with Vitamin B6, it shows strong clinical promise in alleviating anxiety symptoms, particularly in individuals with pre-existing mild deficiencies or stress-induced magnesium depletion.
Dose used in studies
200mg to 500mg daily
Side effects reported
nausea and diarrhea
References
Not yet listed
Headache Prevention
What the research found
(Citrate or Oxide): Highly effective for migraine prevention. Magnesium helps stabilize nerve cells and counteracts cortical spreading depression—the electrical wave in the brain that triggers migraines.
Dose used in studies
200mg to 500mg daily
Side effects reported
nausea and diarrhea
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC6629253/, https://migrainecanada.org/natural-supplements-for-migraine-prevention/, https://internationalmedicaljournal.org/index.php/ijmhsr/article/view/483, https://pmc.ncbi.nlm.nih.gov/articles/PMC4640499/
Insomnia
What the research found
Supports muscle relaxation and nervous system calm.
Dose used in studies
200mg to 500mg daily
Side effects reported
nausea and diarrhea
References
Not yet listed
Premenstrual Syndrome
What the research found
Research on PMS Relief shows it lowers bloating and mood drops.
Dose used in studies
200mg to 500mg daily
Side effects reported
nausea and diarrhea
References
Dr. Leizly Ancend
Perimenopause
What the research found
(e.g., Magnesium Glycinate): Clinical and observational support highlights its role in improving sleep quality, easing mild anxiety, and soothing muscle tension or nervous system irritability.
Dose used in studies
200mg to 500mg daily
Side effects reported
nausea and diarrhea
References
Not yet listed
Not medical advice
Trials are run on specific people, for specific reasons, over a set period. Your medications, conditions and bloodwork can change what is safe for you. Ask a doctor or pharmacist before starting.