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.
But not just any magnesium supplement will do—magnesium L-threonate is the form used in studies because it has the ability to cross the blood-brain barrier to effectively increase magnesium levels in the brain.
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.
The answer depends on your individual needs and preferences. If you're looking to address constipation, magnesium citrate might be your best choice. If you're seeking relaxation and improved sleep, magnesium glycinate may be the better option.
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.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
If you're suffering from poor sleep, then I would recommend taking it just before you go to bed. But if you're looking for something to help with stress and anxiety, to give you some mental clarity, focus and energy, then I may recommend taking magnesium in the morning.
While a healthy kidney is capable of excreting excess magnesium, a damaged kidney may not have this same advantage. Thus, individuals with heart or kidney problems (e.g., chronic kidney disease) should especially get approval from their provider before using the supplement.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
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.
Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
Magnesium deficiency is one of the most common nutrient deficiencies in the world, which is why magnesium supplements can help some people. Benefits of taking magnesium glycinate include helping manage headaches, anxiety, insomnia, cramps and spasms, high blood pressure, and bone loss.
Magnesium threonate is effective for cognitive and mental health conditions, like brain fog, mood disorders, migraines, and cognitive decline. Magnesium citramate is a combination of magnesium citrate and magnesium malate.
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.
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.
When you take magnesium at night, it works as a relaxant, helping your body to wind down and fall into a sounder sleep. In short: magnesium doesn't make you tired; but it will work with your body when you are tired to help promote a deeper, more restorative sleep.
Generally, magnesium glycinate and magnesium citrate are both well absorbed by the body—which is why many magnesium supplements commonly utilize these forms. Better absorbability can lead to higher serum and brain levels of magnesium.
Magnesium glycinate is the magnesium salt of glycine, which is sold as a dietary supplement. The key difference between magnesium and magnesium glycinate is that magnesium is a chemical element having the symbol Mg whereas magnesium glycinate is a chemical compound having the chemical formula C4H8MgN2O4.
In addition, there is some evidence magnesium can potentially benefit mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid. Magnesium plays a vital role in health maintenance, but receiving the recommended dietary allowance from food is often challenging.
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.
Magnesium may also reduce the absorption of medications such as blood thinners, anti-diabetes drugs, diuretics, and drugs used to treat the brittle bone disease osteoporosis, Cooperman says. “Check with your doctor if you're considering using magnesium,” he says.