If you struggle with obsessive-compulsive disorder (OCD), then your anxiety is based on obsessive thoughts and compulsive behaviors. As herbal remedies become more popular, some incorporate magnesium for OCD to reduce this anxiety.

What is Magnesium?

Magnesium is a mineral that’s found in your:

• Bodily fluids (i.e. urine, saliva)
• Bones
• Cells
• Tissues

Research indicates that magnesium is biologically linked to stress and anxiety. ¹ More specifically, people with low levels of magnesium are more likely to struggle with OCD and other mental health conditions (i.e. depression). ²

This may have to do with the fact that magnesium plays a few essential roles in the body, including:

• Allows muscles to relax and contract
• Converts food into energy
• Helps DNA and RNA formation and repair
• Improves sleep
• Manages the central nervous system
• Promotes heart health
• Reduces inflammation
• Regulates blood glucose levels
• Stabilizes mood
• Supports bone health

It’s estimated that 50% of people do not receive the recommended amount of magnesium in their daily diets. ³

How to Tell if Your Magnesium Levels are Low?

While you’ll need a blood test to properly determine magnesium levels, the following are signs of magnesium deficiency: ⁴

• Abnormal eye movement
• Constipation
• Convulsions
• Coronary spasms
• Fatigue
• Irregular heart rhythms
• Loss of appetite
• Muscle contractions and cramps
• Nausea and vomiting
• Numbness
• Personality changes
• Seizures
• Tingling
• Weakness

Magnesium deficiency may be caused by the following conditions: ⁵

• Alcoholism
• Diet without enough magnesium
• Digestive problems
• Extended use of certain medications
• Kidney problems
• Long-term vomiting or diarrhea
• Type 2 diabetes

Magnesium for OCD: Can it Help?

Currently, research isn’t 100% sure of the exact relationship between magnesium and OCD. A 2010 study found that supplements containing magnesium helped reduce stress, anxiety, and anxiety conditions (i.e. OCD). ⁶ However, beyond this research, there isn’t much out there.

The main reason many people struggle with OCD is due to stress. Magnesium can calm you down by regulating your nervous system and reducing oxidative stress. Furthermore, magnesium slows or stops the production of neurotransmitters that create “excitement.”

This “excitement” is often what leads to intrusive thoughts and compulsive behaviors. Therefore, magnesium may be an efficient way to reduce these thought patterns.

Still, it’s unlikely magnesium is efficient by itself. You will also want to incorporate other tools, such as cognitive-behavioral therapy (CBT) and exposure therapy.

What Foods are Rich in Magnesium?

You may want to incorporate the following foods for OCD if you want a dose of magnesium:

• Almonds
• Avocado
• Bananas
• Black beans
• Brown rice
• Chia seeds
• Collard and mustard greens
• Dark chocolate
• Flaxseeds
• Halibut
• Kale
• Low-fat or non-fat milk and yogurt
• Lima beans
• Pumpkin seeds
• Quinoa
• Salmon
• Shredded wheat
• Soymilk
• Spinach
• Tofu
• Whole grains

While you can also receive magnesium through a supplement, people who are on certain medications (i.e. antibiotics) may benefit more from a high-magnesium diet-plan.

Magnesium Dosage Recommendation

Men should receive 400mg to 420mg of magnesium daily, whereas women should receive 310 to 320mg daily. However, recent research suggests people with mental health conditions require a higher dosage. ⁷ For anxiety disorders, depression, or OCD, the general range is between 400 and 800mg.

Magnesium Safety and Side Effects

While rare, you may experience the following complications if you take too much magnesium: ⁸

• Abdominal cramps
• Cardiac arrest
• Diarrhea
• Facial flushing
• Hypotension or low blood pressure
• Irregular heartbeat
• Lethargy
• Muscle weakness
• Nausea and vomiting
• Respiratory distress
• Urine retention

If you experience magnesium toxicity, your healthcare provider will give you intravenous (IV) calcium gluconate to reverse its effects.

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Magnesium for OCD Reviews

Since magnesium isn’t regulated by the Food and Drug Administration (FDA), you need to be careful with what you buy. For this reason, we recommend the following OCD supplements for their safety and efficiency:

If you want a standard magnesium glycinate tablet, look no further than Nature Made. These highly absorptive supplements are made with 200mg of magnesium – a healthy dose if you also receive the mineral through your diet.

If you struggle to swallow capsules, you may prefer Nature Bounty’s magnesium gummies. These don’t just provide you with a delicious flavor, they also contain 270mg of magnesium!

Another capsule-free option comes from Garden of Life. These powders are made with 350mg of magnesium chelate and can be used in various manners. Personally, we enjoyed dosing this with our morning cup of coffee.

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Final Word

While magnesium is no cure for OCD, it may be able to reduce anxiety symptoms. Therefore, to treat OCD, you’re best bet is incorporating magnesium with other coping mechanisms.

Magnesium for OCD FAQs

References

¹ Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

² Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnes Res. 2016 Mar 1;29(3):112-119. doi: 10.1684/mrh.2016.0407. PMID: 27910808.

³ Razzaque MS. Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec 2;10(12):1863. doi: 10.3390/nu10121863. PMID: 30513803; PMCID: PMC6316205.

⁴ Abbott LG, Rude RK. Clinical manifestations of magnesium deficiency. Miner Electrolyte Metab. 1993;19(4-5):314-22. PMID: 8264519.

⁵ Flink EB. Magnesium deficiency. Etiology and clinical spectrum. Acta Med Scand Suppl. 1981;647:125-37. doi: 10.1111/j.0954-6820.1981.tb02648.x. PMID: 7020347.

⁶ Lakhan SE, Vieira KF. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutr J. 2010 Oct 7;9:42. doi: 10.1186/1475-2891-9-42. PMID: 20929532; PMCID: PMC2959081.

⁷ Kuygun Karcı C, Gül Celik G. Nutritional and herbal supplements in the treatment of obsessive compulsive disorder. Gen Psychiatr. 2020 Mar 11;33(2):e100159. doi: 10.1136/gpsych-2019-100159. PMID: 32215361; PMCID: PMC7066598.

⁸ Ajib FA, Childress JM. Magnesium Toxicity. 2022 Nov 7. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 32119480.