Magnesium is an important mineral that plays a role in over 300 enzyme reactions in the body. It helps regulate muscle and nerve function, blood glucose levels, and blood pressure. Some research shows that magnesium deficiency may be linked to anxiety and depression. This has led to interest in using magnesium supplements, like magnesium glycinate, as a potential treatment for anxiety.
What is magnesium glycinate?
Magnesium glycinate is a compound formed by attaching the amino acid glycine to a magnesium molecule. This form of magnesium is known as a “chelated” form, which means it is bound to an amino acid to improve absorption.
Compared to other forms of magnesium supplements, magnesium glycinate is absorbed more efficiently because glycine helps it pass more easily through cell membranes in the digestive tract. It’s also less likely to cause digestive side effects like diarrhea, which can occur with other magnesium preparations.
How does magnesium glycinate help with anxiety?
Research suggests that magnesium plays an important role in anxiety for several reasons:
- Magnesium blocks the NMDA receptor which is involved in processes related to anxiety when overactive.
- It also stimulates production of neurotransmitters like GABA that have calming effects.
- Magnesium regulates the HPA axis and other systems that control stress response.
- Low magnesium levels may cause increased inflammation which is linked to anxiety.
By correcting a magnesium deficiency and optimizing magnesium levels, magnesium glycinate may help regulate these bodily processes and neurotransmitters to reduce anxiety levels.
How much magnesium glycinate should you take for anxiety?
There isn’t an established recommended dosage for using magnesium glycinate specifically for anxiety. However, general supplement recommendations can provide a starting point.
The recommended dietary allowance (RDA) for magnesium is 310-400 mg per day for adults. Many multivitamins contain about 100 mg per serving.
For anxiety, most studies have used dosages of magnesium in the range of 200-500 mg per day. This has been shown to have anti-anxiety effects with very few side effects.
The upper limit for safe magnesium supplementation is generally considered to be 350 mg per day. Taking more than this consistently over time could lead to gastrointestinal side effects or unsafe reductions in blood pressure.
| Age | Recommended Magnesium Intake |
|---|---|
| Men 19-30 years | 400 mg |
| Men 31+ years | 420 mg |
| Women 19-30 years | 310 mg |
| Women 31+ years | 320 mg |
Based on this, for treating anxiety, a commonly recommended magnesium glycinate dosage is:
- 200-400 mg elemental magnesium once or twice per day
Taking it twice per day, such as 200 mg in the morning and 200 mg at night, may help maintain optimal magnesium levels throughout the day.
How to find the right magnesium glycinate dosage
Finding the ideal magnesium glycinate dosage for you may require some fine-tuning. Here are some tips:
- Start at the low end of the range like 200 mg per day and gradually increase over 2-4 weeks while monitoring effects and side effects.
- Take the supplement with food to reduce chances of gastrointestinal side effects.
- Consider splitting the dose – take half in the morning and half at night.
- Talk to your doctor, especially if taking other medications or if you have kidney issues.
- Monitor symptoms – dose may need adjusting based on changes in anxiety levels.
Pay attention to any side effects like diarrhea, cramping, or drowsiness, which are signs you may need a lower dosage.
How long does it take for magnesium glycinate to work?
Magnesium glycinate does not work instantly like anti-anxiety medications. It takes some time for levels to build up and exert effects in the body and brain.
Studies show it can take around 4-6 weeks of daily magnesium supplementation to notice significant anti-anxiety benefits. However, some people report mood boosting effects within a few days or weeks.
This makes magnesium glycinate more useful for long-term anxiety management rather than instant relief of panic attacks or acute anxiety episodes. Along with therapy and other lifestyle changes, sustained use can help maintain normal anxiety levels.
What types of anxiety respond best to magnesium glycinate?
Research indicates magnesium supplementation seems most effective for more general, chronic types of anxiety:
- Generalized anxiety disorder (GAD) – characterized by persistent, excessive worrying
- Mild to moderate anxiety – manageable anxiety that impacts quality of life
- Anxiety related to PMS – magnesium can help balance hormone shifts
- Anxiety with muscle tension – magnesium relieves muscle tightness
There is less evidence for benefits in panic disorder or social phobia. For severe anxiety that impacts functioning, prescription medication and therapy may be preferable to magnesium alone.
Magnesium glycinate benefits
Some key benefits of magnesium glycinate for anxiety include:
- Well-absorbed form of magnesium for replenishing deficiencies
- Ideal for long-term use with few side effects
- May reduce worry, rumination, and muscle tension
- Supports healthy neurotransmitter balance
- Not habit forming and very safe at moderate doses
Are there downsides or risks?
Magnesium glycinate is generally very safe, especially at moderate dosages under 350 mg elemental magnesium per day. However, there are a few potential downsides to consider:
- May cause loose stools, stomach cramps, or diarrhea if dose is too high
- Less research on efficacy than prescription medications
- Not a quick fix – requires weeks of use to take effect
- May interact with some medications like antibiotics and diuretics
- Talk to a doctor before use if you have kidney problems or take medications
How does it compare to other magnesium forms?
Other common types of magnesium supplements include magnesium oxide, magnesium citrate, magnesium chloride, and magnesium threonate. Here’s how magnesium glycinate compares:
| Form | Absorption | Bioavailability | Bowel Tolerance |
|---|---|---|---|
| Magnesium glycinate | Very high | High | Excellent |
| Magnesium oxide | Low | Low | Poor |
| Magnesium citrate | Moderate | High | Poor |
| Magnesium chloride | High | High | Good |
| Magnesium threonate | High | Very high | Good |
Magnesium glycinate is one of the most bioavailable forms, meaning more of it gets absorbed and utilized by the body. It also tends to cause fewer gastrointestinal side effects than some other forms like magnesium oxide or citrate. This makes it a good choice for long-term anxiety treatment.
Is magnesium glycinate safe?
At normal supplemental doses, magnesium glycinate is very safe for most people. Mild side effects like diarrhea may occur if exceeding the upper limit of 350 mg elemental magnesium per day from all sources.
People with impaired kidney function should be cautious with magnesium supplements and talk to their doctor first, as excess magnesium can accumulate. Also discuss with your doctor if taking any medication, as magnesium may interact with some such as antibiotics and diuretics.
Who should not take it?
Avoid magnesium glycinate if you have any of these conditions or risks:
- Kidney disease or kidney failure
- Myasthenia gravis – neuromuscular disorder
- Excessively slow heart rate
- Bowel obstruction
Pregnant or breastfeeding women should also discuss with their doctor before supplementing, although low doses are likely safe.
Conclusion
Research suggests that magnesium supplementation can help reduce anxiety symptoms, especially with sustained use over several weeks. Magnesium glycinate is one of the best absorbed and tolerated forms.
While not a cure-all, magnesium glycinate may be a useful part of an overall anxiety management plan. A dosage of 200-400 mg elemental magnesium per day, split into smaller doses, is commonly recommended for anxiety benefits.
Monitoring your individual response to find the optimum dosage for you and discussing supplementation with your doctor can help determine if magnesium glycinate could be beneficial for reducing your anxiety levels.