Magnesium glycinate is a type of magnesium supplement that some people use to treat anxiety. The connection between magnesium deficiency and mental health has sparked the interest of researchers since magnesium was used to treat agitated depression in the early 1920s. Deficiency in magnesium may lead to anxiety-related behavior, according to a 2004 study published by Nicolas Singewald and colleagues in Neuropharmacology. Further research needs to be done, however, to confirm an association. Don't replace evidence-based treatments, like medication and counseling, with magnesium to treat anxiety. Use magnesium as an adjunct treatment with the supervision of a knowledgeable health care professional.
Identification
Magnesium is a mineral and glycine is an amino acid. Chelated vitamins are combined with amino acids. Magnesium glycinate supplies magnesium from a magnesium glycinate/chelate complex. Magnesium glycinate is a soluble form of magnesium, according to EnzymeStuff.com. Soluble vitamins tend to be better absorbed than insoluble vitamins. Magnesium glycinate is considered one of the most easily absorbed.
Mechanism
Magnesium deficiency can lead to increases in anxiety-related behavior in mice, according to the 2004 Singewald study. Magnesium is an inhibitor of the Nmethyl-D-aspartate, or NMDA, receptor in the brain. This action may reduce anxiety, found a 2004 study published by Ewa Poleszak and colleagues in Pharmacology, Biochemistry and Behavior.
Supplementation
When used in combination with anti-anxiety medications, magnesium can significantly reduce anxiety symptoms, according to a 1992 study published by E. Bocková in Ceskoslovenská Psychiatrie. When combined with vitamin B6, magnesium supplementation may reduce premenstrual symptoms of anxiety, found a 2000 study published by Miriam C. De Souza and colleagues in the Journal of Women's Health & Gender-Based Medicine.
Recommendations
Many people do not get enough magnesium, according to the National Institutes of Health. Men aged 19 to 30 should get 400 mg of magnesium per day. After age 30, they should get 420 mg per day. Women aged 19 to 30 should get 310 mg per day. After age 30, they should get 320 mg per day. The upper limit, or maximum intake that should be obtained from a supplement, is 350mg per day. Too much magnesium from supplements can lead to diarrhea and abdominal cramping.
Considerations
Most people can get enough magnesium by consuming a wide variety of whole grains, legumes and vegetables. Chronic vomiting or diarrhea can cause lead to magnesium deficiency. The health of the digestive system and kidneys as well as gastrointestinal disorders can inhibit digestion of magnesium. People who may need extra magnesium include older adults and those with alcoholism, poorly controlled diabetes, chronic malabsorptive problems or chronically low blood levels of potassium and calcium, according to the National Institutes of Health. Those who take certain medications, including some diuretics, antibiotics and medications used to treat cancer, may also need more magnesium. Early symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness.
References
- "Ceskoslovenská Psychiatrie;" Potentiation of the effects of anxiolytics with magnesium salts; E. Bocková et al.; 1992
- "Journal of Women's Health & Gender-Based Medicine;" A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study; Miriam C. De Souza, et al.; 2000
- "Neuropharmacology"; Magnesium-deficient diet alters depression- and anxiety-related behavior in mice--influence of desipramine and Hypericum perforatum extract ; Nicolas Singewald et al.; 2004
- "Pharmacology, Biochemistry and Behavior"; Antidepressant- and anxiolytic-like activity of magnesium in mice; Ewa Poleszak et al.; 2004
- EnzymeStuff.com: Enzymes & Magnesium
