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.
Research still doesn't fully support taking magnesium for treating anxiety. This means that no minimum or maximum dosage is recommended specifically for anxiety. However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day.
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.
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Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production.
Magnesium is important for healthy ageing as it can help reduce tiredness and fatigue.
High magnesium levels (hypermagnesemia) can result from taking too many magnesium supplements. It can lead to lethargy, gastrointestinal symptoms, low blood pressure, and cardiac arrest.
The lowdown
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Those still planning to take a magnesium supplement should know that the best magnesium for sleep is magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
Potential magnesium glycinate side effects
Taking too much of a magnesium supplement may cause nausea, diarrhea or stomach cramps. It can also interfere with other medications by affecting the absorption rates. Magnesium can also bind to antibiotics which limits their effectiveness.
Magnesium also modulates activity of the hypothalamic pituitary adrenal axis (HPAA) which is a central substrate of the stress response system. Activation of the HPAA instigates adaptive autonomic, neuroendocrine, and behavioral responses to cope with the demands of the stressor; including increasing anxiety.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women.
In general, magnesium seems to have minimal side effects, and taking low doses is unlikely to cause much harm. According to the Institute of Medicine, healthy adults can safely take up to 350 milligrams of supplemental magnesium daily. Anything at or below that level is unlikely to cause any adverse health effects.