Based on the current data,
One study reported magnesium glycinate an effective treatment for major depression. 3 Participants recovered from major depression in less than seven days of taking 125-300 mg of magnesium glycinate.
Magnesium reduces stress hormones in the brain to lessen anxiety, restlessness, mood swings, memory loss, depression, insomnia, and a host of other mental health issues. Magnesium limits the release of cortisol, which is the primary stress hormone, and prevents it from reaching the brain.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
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.
Glycinate. This form of magnesium provides your body with glycine, which is an essential amino acid that your brain needs to aid in neurotransmitter functions. It is known have a high bioavailability (meaning that it is known be absorbed by the gut successfully).
Although it can lead to hypermagnesemia and diarrhea, magnesium supplementation is, in general, a safe treatment with few unanticipated side effects. Magnesium supplementation provides quick results. Case studies of magnesium supplementation reported improvements in depression, anxiety, and sleep within 1 week.
Magnesium exhibits anti-depressive effects through its interaction with serotonin, noradrenaline, and dopamine receptors.
Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep.
One thing you can do if you are struggling with depression (or if you're not) is make sure you are getting enough magnesium in your diet. Natural sources of magnesium will not cause unwanted side effects and may also be beneficial for your mental health.
Which form of magnesium is best for sleep and anxiety? Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb.
In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression. Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits.
Therefore, these findings indicate that although taking SSRIs alone could significantly reduce the depression score, adding magnesium supplements to this treatment significantly reduced and improved the depression score.
Conclusion. Magnesium Glycinate is a popular sleep aid that may offer numerous benefits for individuals who have trouble falling or staying asleep. Studies have shown that Magnesium Glycinate can improve sleep quality, reduce anxiety, and help manage other health conditions.
Magnesium blocks the actions of glutamate in the NMDA receptors. If your body is magnesium deficient, it means that few of the NMDA receptors are blocked. This may lead to overexcitation and cell damage. Because of this, it is possible that magnesium may be useful in the treatment and prevention of depression.
"Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety," Gorin says. It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
Glycine helps make it easier for the body to absorb magnesium so that it can be put to use where it's needed most. This study reports that magnesium glycinate is highly absorbable with a lower risk for loose stools with higher doses. Magnesium glycinate may also exert calming effects due to its glycine attachment.
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.