Magnesium is an amazing mineral that helps with more than 300 body processes. It’s a vital nutrient that lots of people use to help with anxiety. But, not all types of magnesium work the same, especially for anxiety.
One popular such variant—magnesium glycinate—is extensively discussed in health circles for its potential to either mitigate or aggravate anxiety symptoms.
In today’s guide, we aim to understand what magnesium glycinate is, its utility, and whether there’s any truth to the claim that it can trigger anxiety.
What is Magnesium Glycinate?
Magnesium glycinate is formed by combining magnesium with glycine, an amino acid known for its calming properties. This compound is highly valued for its high absorption rate and bioavailability compared to other forms of magnesium.
It’s often recommended for those seeking magnesium’s benefits without the gastrointestinal distress that other forms might induce. Magnesium glycinate is thought to promote relaxation and improve sleep quality, making it a popular choice for those struggling with anxiety, insomnia, or stress-related issues.
Its calming effect is come from its ability to modulate the activity of the neurotransmitter GABA, playing a pivotal role in calming the nervous system.
Uses of Magnesium Glycinate
Magnesium glycinate is used for many health goals, not just for calming. Here are its main uses:
- Anxiety and Stress Reduction: By enhancing the function of GABA, it helps in managing anxiety levels and mitigating stress.
- Improved Sleep Quality: Its ability to promote relaxation supports better sleep patterns and helps in combating insomnia.
- Muscle Health: Encourages muscle relaxation and may alleviate symptoms of muscle cramps or spasms.
- Bone Health: Assists in the maintenance of strong bones by playing a crucial role in bone density regulation.
- Cardiovascular Support: Magnesium glycinate can support heart health by regulating heartbeat and blood pressure levels.
Also Read: Can You Take Magnesium Glycinate and Magnesium Threonate Together?
Magnesium Glycinate and Anxiety
The link between magnesium and anxiety isn’t a new discussion in the medical community. Research suggests that magnesium may play a role in anxiety disorders, with some evidence that magnesium deficiency is linked to increased anxiety levels.
Does Magnesium Glycinate really cause Anxiety?
No, magnesium glycinate does not cause anxiety; in fact, it’s often recommended to alleviate anxiety symptoms.
According to Nutritionist Resource a study published in 2017 showed that magnesium supplementation can alleviate mild anxiety symptoms and also benefit women dealing with premenstrual syndrome.
Specifically, it showed that magnesium can help regulate brain chemicals and cortisol levels, both of which are very important in managing anxiety.
Another study featured in the Journal of Ethnopharmacology showed how magnesium and vitamin B6 can help with stress and anxiety. People who took magnesium and vitamin B6 felt much less stressed and anxious than those who didn’t, showing that magnesium might be a good way to help treat anxiety.
These results show that magnesium glycinate, which is easily absorbed by the body and gentle on the stomach, might be a good option for people with anxiety. It can help them feel calmer without making their anxiety worse.
When you look into past studies, you’ll see that although a few have mixed results, most of them actually support using magnesium for neurological issues. This is indeed promising.
RELATED: Can Magnesium Glycinate Cause Insomnia
Potential side effects of magnesium glycinate
Magnesium glycinate is usually safe and okay for most people, but it’s important to know about any bad effects just to be safe.
Bad effects don’t happen often and usually only if you take too much. Here are the possible side effects:
- Stomach Upset: Even though it’s not common, some people might get mild stomach problems like diarrhea or feeling bloated.
- Lethargy or Drowsiness: Due to its relaxant properties, some people might find magnesium glycinate to cause feelings of lethargy or drowsiness, particularly in higher doses.
- Interference With Medications: Magnesium can interact with certain medications, including diuretics, antibiotics, and medications for osteoporosis, potentially affecting their efficacy.
- Too much magnesium: Eating or taking in too much magnesium can cause hypermagnesemia. This means there’s too much magnesium in the blood, which can cause serious problems like an uneven heartbeat, low blood pressure, confusion, and even heart problems in very bad cases.
Conditions under which magnesium glycinate could potentially worsen anxiety
Magnesium glycinate is often talked about for helping reduce anxiety. But, sometimes it might not help and could even make anxiety worse in certain situations.
If you’re considering magnesium glycinate for anxiety, it’s good to keep a few key points in mind.
- Improper Dosing: Exceeding the recommended daily intake of magnesium may cause adverse effects that may mimic or worsen anxiety symptoms, like jitteriness or an increased heart rate.
- Individual Biochemistry Variances: Everyone’s body responds differently to supplements. For some, magnesium glycinate might not make them feel calm and could actually make them feel uneasy or restless.
- Underlying Health Conditions: Some medical conditions like kidney disease or gastrointestinal issues can interfere with magnesium absorption and may worsen symptoms of anxiety.
- Overreliance on Supplements: Relying solely on magnesium glycinate for anxiety management, without addressing other potential underlying causes or factors (like lifestyle choices, other health conditions, or psychological issues), may lead to insufficient treatment of anxiety symptoms.
Conclusion
In conclusion, magnesium glycinate is great for dealing with anxiety. Studies show it can ease symptoms without bad side effects. But, people need to be careful about how much they use and remember everyone’s body reacts differently. Talking to doctors is important to making sure it’s safe and works well with any other treatments. As part of a whole-health approach, magnesium glycinate might provide relief for people with anxiety, highlighting how important nutrients are for our mental health.
