Magnesium L-threonate: This form of magnesium is “able to cross the blood-brain barrier, making it potentially beneficial for brain health and cognitive function,” reports Hartnett, adding it may also relieve sleeplessness, tense muscles and anxiety.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
He recommends magnesium glycinate, which is bound to the amino acid glycine and is available in capsule or tablet form. Research has found that magnesium glycinate is one of the most absorbable forms, along with citrate, chloride, lactate, and aspartate5 .
However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day. Still, the National Institutes of Health (NIH) states that the recommended daily allowance (RDA) of magnesium ranges between 310 to 420 mg .
Magnesium is one of the most essential nutrients in the human body. It plays a vital role in nerve regeneration and functional recovery by reducing the inflammation and causing Schwann cell proliferation at the injury site, which increases axonal recovery.
How long does it take for magnesium to reduce anxiety? In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation. Magnesium is one of the most common minerals in the body.
Magnesium diglycinate (Meta Mag®)
It's an easily absorbed form of magnesium that's readily transported to the bloodstream. Evidence suggests that magnesium diglycinate has superior absorption when compared to other forms including magnesium oxide and magnesium citrate.
Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.
Magnesium chloride is known to be effective at treating muscle spasms. It: Helps relieve muscle tension, tightness and stiffness. Aids working muscle tissue, allowing for quicker muscle recovery after strenuous exercise.
Magnesium can be an important part of our tool kit for mental & brain health. Of all the supplements that I recommend in my practice, magnesium gets the best feedback from patients. They often report not only reduction in anxiety, but also better sleep, fewer headaches, and less muscle tension.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles.
The benefits of Magnesium Citrate include:
Regulating the nervous system — Magnesium plays an important part in regulating your central nervous system. It balances the two main types of chemical messengers —glutamate and GABA—responsible for stimulating and calming you throughout the day.
Carolyn Dean, the following common factors can deplete the body's magnesium and/or increase the demand for magnesium: Supplements and drugs containing caffeine. Diuretics. Certain medications, including proton pump inhibitors, asthma medications, birth control pills, insulin, digitalis, and certain antibiotics.
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
However- the majority of people will not reach the ideal level of magnesium consumption a day. To correct this, we recommend a high quality magnesium supplement to act as a supporting aid. What's the best way to get magnesium? We recommend the powdered form over the tablet form.
From a neurological standpoint, magnesium plays an essential role in nerve transmission and neuromuscular conduction. It also functions in a protective role against excessive excitation that can lead to neuronal cell death (excitotoxicity), and has been implicated in multiple neurological disorders.
But when should they be taken? Ideally, you should take magnesium at the same time every day, whether that's in the morning with your cup of coffee or in the evening right before you go to bed. The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most.
While initially symptoms can be minor, a magnesium deficiency may eventually cause noticeable problems with your muscle and nerve function such as tingling, cramping, numbness and contractions (like that annoying eye twitch you just can't shake).
B vitamins are known for their ability to support healthy nervous system function. Vitamins B-1, B-6, and B-12 have been found to be especially beneficial for treating neuropathy.