Find A Therapist logo.

Does Magnesium Help Panic Attacks?

Written by:

published on:

Updated on:


Note: Your support drives Find-A-Therapist. We earn a commission if you purchase services through our ads.

Looking for a therapist?

Hundreds of thousands of people suffer from high levels of anxiety or panic attacks. Perhaps you’re one of them. Panic and anxiety attacks can be absolutely life-changing and terrifying. The fear of experiencing them can slowly come to rule your life as you obsess over preventing them and even start to avoid any kind of situation that may trigger this mental and physical response.

Don’t let panic attacks rule your life. Don’t let anxiety of situations keep you from living and enjoying the moment. Don’t let the fear of random panic attacks keep you from doing everyday activities like going out, working or driving. There are many reasons why people like you and I have to deal with panic and anxiety attack, and thankfully, some of them are far simpler than you might think.

In fact, your panic attacks might be a symptom of nothing more than a magnesium deficiency!

Explore emotional well-being with BetterHelp – your partner in affordable online therapy. With 30,000+ licensed therapists and plans starting from only $65 per week, BetterHelp makes self-care accessible to all. Complete the questionnaire to match with the right therapist.

Note: We collaborate with top-tier mental health companies and receive advertising fees from purchases through the BetterHelp links.

Why Do People Experience Panic and Anxiety Attacks?

I’m sure you’ve found yourself asking this question dozens of times. It’s normal for people to think that there’s something wrong with them, when really there are many reasons as to why our body and mind react the way that they do when we panic.

One of these reasons is that you could have a phobia. A phobia is a deep fear of something, and being confronted with it—or even thinking about it!—can trigger panic attacks very easily.

Another common reason for panic and anxiety attacks is that it’s simply hereditary. According to psychologist Regina A. Shih, this disorder can run through families. Ask your parents or other family members if panic attacks run in the family.

Finally, some people experience panic and anxiety attacks as a symptom of a health deficiency. Certain nutrients, which we’ll discuss next, regulate the way your body functions. When you’re not getting enough of certain nutrients, your body has adverse reactions (like a panic or anxiety attack) in order to signal to you that something’s wrong.

Your Panic Attacks Could Be a Sign of Magnesium Deficiency

Very often, panic attacks are linked to health problems. The most common of these problems is a magnesium deficiency. Just as feeling exhausted and sluggish can be a symptom of an iron deficiency, your body reacting to a variety of situations by experiencing a panic attack can be a symptom of a magnesium deficit.

According to Emily Deans, M.D., magnesium is like a guard keeping neurons safe from things like too much calcium and glutamate. When it is removed, the calcium and glutamate begin to fire rapidly, thus causing the neuron to trigger this response of high levels of anxiety and panic. Replacing the magnesium allows for the neurons to relax which in turn allows your whole body to feel less anxious.

Common Signs of Magnesium Deficiency

Do you think a magnesium deficiency could be the root of your anxiety? If you’re in doubt, here’s a stat that’ll help convince you. Over 80% of the population doesn’t get enough magnesium in their diet. Luckily, there are many signs of a magnesium deficiency which make it easier to recognize.

[thrive_leads id=’3987′]

In addition to anxiety and panic attacks, here are some common symptoms of magnesium deficiency:

  • Muscle spasms or cramps
  • Unusually high blood pressure
  • Irregular heartbeat
  • A deep craving for chocolate or chocolate foods
  • Constipation.
  • Insomnia and having trouble sleeping
  • Acid reflux
  • Headaches and migraines!

As you can see, magnesium is a detrimental supplement that your body heavily relies on. Limiting your sources of magnesium can have deep and painful effects on your body.

Benefits of Magnesium for Panic Attacks

So how does magnesium help you out?

The first benefit is that it balances out the calcium in your body. In America, a huge percentage of our favorite foods—many of which we consume daily—contain calcium. We consume calcium in our morning breakfast through cereal or oatmeal, which we wash down with a cup of coffee—complete with creamer. At lunch we eat yogurt or cheese, and at dinner we indulge in a bit of chocolate or ice cream. No matter where we turn, calcium sits.

Unfortunately, magnesium isn’t as simple to come by. However, when you consume magnesium-rich foods, they balance out the calcium you consume which helps protect your brain health! Believe it or not, too much calcium can be toxic to your brain. Better mental health, thanks to magnesium, means less opportunity for panic attacks to occur!

How to Get More Magnesium in Your Diet

Luckily there are many ways to get more magnesium every day! The first place to start is your diet. If you primarily eat processed, non-nutrient dense foods, there’s a strong likelihood you’re not getting enough magnesium. Instead, try adding these magnesium rich foods into your diet:

  • Fish
  • Soybeans
  • Avocado
  • Banana
  • Dark chocolate
  • Dark leafy greens such as raw spinach, kale, or Swiss chard
  • Nuts and seeds (almonds, sesame seeds, brazil nuts, cashews and pine nuts are all great options)
  • Whole grains (quinoa, millet, bulgur, buckwheat)
  • Dried fruits such as figs, prunes, dates and raisins

If these foods don’t sound like what you’re used to eating regularly, there is also a non-edible way to absorb more magnesium, called EASE Magnesium.

EASE is more effective than its edible alternatives because is absorbs directly into your skin, thus allowing you to receive the full dose of magnesium your body needs! Also, most people struggle to get enough magnesium from food alone, so supplementing with a product like EASE is the best way to ensure you’re getting the proper dosage.

What If Magnesium Doesn’t Help Your Panic Attacks?

Now that we’ve fully explained magnesium, its role in our bodies, and its benefits, it is important to address the question still lurking in all of our minds: what if it doesn’t work?

Although magnesium is essential to our body’s health and lacking a constant source of it can cause horrible effects such as anxiety or panic attacks, there is always the chance that it isn’t the root of your problem.

Maybe increasing your magnesium intake does nothing, or only helps to ease your panic attacks slightly. In that case, it is very important to visit a doctor. Seeing a professional to help diagnose you and instruct you on the options available to you is a significant component of getting your panic attacks under control once and for all!

Additional Resources

Prioritizing our mental well-being is paramount in today’s fast-paced world. The digital age has redefined therapy and psychiatric care, making support more accessible than ever. To guide you towards a healthier state of mind, we’ve partnered with pioneering names in mental health.
Note: We collaborate with top-tier mental health companies and we earn a commission if you purchase services through our ads.

Online Therapy

Discover a path to emotional well-being with BetterHelp – your partner in convenient and affordable online therapy. With a vast network of 30,000+ licensed therapists, they’re committed to helping you find the one to support your needs. Take advantage of their Free Online Assessment, and connect with a therapist who truly understands you. Begin your journey today.

Relationship Counceling

Whether you’re facing communication challenges, trust issues, or simply seeking to strengthen your connection, ReGain’s experienced therapists are here to guide you and your partner toward a healthier, happier connection from the comfort of your own space. Get started.

Therapist Directory

Discover the perfect therapist who aligns with your goals and preferences, allowing you to take charge of your mental health. Whether you’re searching for a specialist based on your unique needs, experience level, insurance coverage, budget, or location, our user-friendly platform has you covered. Search here.

About the author

I'm an avid reader and love anything to do with mindfulness and mental health!

You might also be interested in


In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you.

Information on our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

If you have any concerns or questions about your health, you should always consult with a mental healthcare professional.

If you need an immediate assistance:

Medical Emergency (US) – 911
Medical Emergency (Global) – 112
Suicide & Crisis Lifeline – 988
Full List of Emergency Resources 

Online Therapy, Your Way

Discover the ease of starting therapy with BetterHelp. Complete the assessment and connect with a licensed professional therapist online.
Note: We earn a commission if you purchase services through our ads.