Magnesium malate is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.
A 1991 study published in The Lancet essayed to demonstrate that patients with CFS have low magnesium and that symptoms can be improved with supplementation (Cox, Campbell, & Dowson).
Dr. Dean recommends building up from 75 mg to up to 600 mg a day for one to three months and seeing if your symptoms improve. For people with severe magnesium deficiency, 600-1200 mg/day are needed.
Chronic pain relief: Studies have reported that magnesium glycinate plays a dynamic role in pain management. Thus, flexibility and general quality of life are also improved. Chronic fatigue syndrome: One study suggested that magnesium was effective in treating chronic fatigue.
Only magnesium L-threonate has been shown to have a high affinity for the brain and have an effect on memory, learning, and cognitive function.
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
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.
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.
Liquids, powders, or some other forms of this product may contain sugar and/or aspartame. Liquid products may also contain alcohol. 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.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5 ). Studies show that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6 ).
To optimize overall health, he recommends using a multi-vitamin that includes B complex, folate, vitamin D, calcium and magnesium. He recommends the injectible form and says that up to 80% of people with CFS/FM who use it experience a 10% to 15% energy boost.
Studies have suggested that coenzyme Q10 (CoQ10) and nicotinamide adenine dinucleotide (NADH)—common antioxidant dietary supplements with known cardioprotective effects—might relieve symptoms of chronic fatigue syndrome (CFS).
Numerous reviews reported that some nutritional deficiencies could be involved as etiologic agents for CFS. These include deficiencies of vitamin C, vitamin B complex, sodium, magnesium, zinc, folic acid, l-carnitine, l-tryptophan, essential fatty acids, and coenzyme Q10 [107].
The cause of chronic fatigue syndrome is unknown, although there are many theories — ranging from viral infections to psychological stress. Some experts believe chronic fatigue syndrome might be triggered by a combination of factors. There's no single test to confirm a diagnosis of chronic fatigue syndrome.
Scientists believe the weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency ( 14 , 15 ). Therefore, magnesium deficiency is one possible cause of fatigue or weakness. Magnesium deficiency may cause fatigue or muscle weakness.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
Because it's combined with an additional sleep aid and amino acid, glycine, magnesium glycinate is one of the most common magnesium supplements used for achieving better sleep.
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 glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia. Yet, scientific evidence on these uses is limited, so more studies are needed ( 8 ). Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
“Magnesium may help regulate neurotransmitters that are directly related to sleep,” Dr. Umeda says. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body. (It's important to note that magnesium plays only a supporting role in their function.)
According to the National Institutes of Health's Office of Dietary Supplements , healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily. Healthy adult women should consume 310 to 320 mg daily. Pregnant women are recommended to consume a higher dose than women who aren't pregnant.
Recommend purpose: Magnesium Citrate is a more well-rounded form of magnesium for general wellbeing. It is helpful for calming the nervous system and muscle cramps.
“Magnesium is essential for brain function and acts on NMDA receptors in the brain which help brain development, learning and memory. It also helps with fatigue, tension, anxiety, mood, sleep and healthy functioning of the entire nervous system”.
We like to recommend magnesium glycinate because it is one of the most absorbable forms of magnesium and is best for relaxation and sleep quality which can aid in managing cortisol levels. The reason magnesium glycinate is well absorbed is that it is chelated to amino acid (glycine).