Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
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.
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.
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.
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.
Magnesium has been shown to enhance serotonin activity. On the flip side, serotonin levels are known to decrease when magnesium is deficient. GABA is the primary neurotransmitter that slows down brain activity.
The association between magnesium and depression has been observed in several studies. Some studies have found promising effects of magnesium supplementation in the treatment of depression. A 2017 study found that magnesium supplements improved symptoms of depression in adults.
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.
It turns out one study shows the supplement can be as effective as SSRIs in treating mild to moderate depression.
People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.
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.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
Heart Health
Arterial stiffness is a risk factor related to atherosclerosis that can cause cardiovascular problems. Magnesium citrate helps to make the artery walls more flexible, reducing this risk.
Common side effects of magnesium citrate may include:
loose stools, diarrhea, stomach cramps; upset stomach; dizziness; or. increased sweating.
Magnesium can also reduce physiological symptoms like headaches, muscle pain, back pain, and stomach pain. In addition, magnesium benefits mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep. Here's how it works: Stress and anxiety: Magnesium plays an important role in regulating the body's response to stress.
Magnesium is an important micronutrient that plays a role in mood and mental health. It helps with depression, anxiety, ADHD, and other conditions. Low magnesium can affect your mood too!