Evidence check: Magnesium in the context of Stress

The claim that magnesium helps with stress is widespread, but the scientific evidence is mixed. Magnesium is an essential mineral involved in over 300 enzymatic reactions, including regulation of the stress hormone cortisol. Some studies suggest that adequate magnesium intake may reduce perceived stress and improve sleep quality, especially in individuals with confirmed magnesium deficiency. However, effects in non-deficient people are generally small. Many products market magnesium as an 'anti-stress mineral,' which is often an overstatement. A blood test (e.g., serum magnesium) can detect deficiency, but a normal level does not rule out stress-related exhaustion. Supplementation should not exceed 350–400 mg/day, as high doses can cause diarrhea. The provided context contains no specific studies on magnesium and stress; this assessment is based on general medical knowledge. Caveat: supplements are not a substitute for stress management techniques such as exercise or psychotherapy.