Struggling With Anxiety?: The Benefits of Using Magnesium Glycinate Supplements To Reduce Anxiety Symptoms

Anagha Kolanu
Dec 22, 2023
4 min read

By: Anagha Kolanu

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Anxiety is like signing up for a rollercoaster ride, but the rollercoaster is your own thoughts, and the loops are made of overthinking and unnecessary worry. As a sleep deprived college student who has experienced the stress of deadlines and tests while trying to maintain a social life and subpar mental health, I completely understand how tackling anxiety can feel like a constant uphill battle.

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Now you might be wondering, what is magnesium glycinate anyways? Magnesium glycinate is a form of magnesium bound to the amino acid glycine, known for its potential to enhance magnesium absorption in the body. This compound is valued for its high bioavailability and is often used in supplements. Magnesium plays a vital role in various physiological functions, including muscle and nerve function, blood glucose control, and bone health. Magnesium glycinate is favored for its lower likelihood of causing gastrointestinal issues compared to other magnesium forms, making it suitable for those with sensitivities. Individuals often take magnesium glycinate to address deficiencies or support conditions such as muscle cramps or anxiety.

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How Does Magnesium Glycinate Alleviate Anxiety Symptoms?

Magnesium appears to contribute to anxiety relief through its involvement in various physiological processes.

Nervous system regulation: Magnesium plays a vital role in ensuring the optimal functioning of the nervous system. It aids in the regulation of neurotransmitters, the chemical messengers responsible for transmitting signals across the brain and nervous system. The maintenance of a harmonious balance in neurotransmitter activity is pivotal for preserving mood stability.
GABA Receptor Activity: There is a suggestion that magnesium may boost the function of gamma-aminobutyric acid (GABA) receptors. GABA serves as an inhibitory neurotransmitter, imparting calming effects on the brain. Elevated GABA receptor activity has the potential to decrease neuronal excitability, potentially fostering a feeling of relaxation.
Stress Hormone Regulation: Magnesium might play a role in controlling the release of stress hormones, including cortisol. Prolonged elevation of cortisol levels is linked to heightened anxiety, and magnesium's involvement in modulating stress hormones could be a factor in managing anxiety.
Muscle Relaxation: Magnesium plays a role in both muscle function and relaxation. Anxiety is frequently linked to physical tension and muscle tightness. By encouraging muscle relaxation, magnesium has the potential to ease the physical symptoms associated with stress and anxiety.
Neuroprotective Effects: Magnesium displays neuroprotective qualities that could potentially shield the brain from the impact of stress, thereby contributing to overall mental well-being.

It's important to recognize that the impact of magnesium on anxiety varies among individuals, and while supplementation might be beneficial for some, consulting with a healthcare professional is recommended for personalized advice on anxiety management strategies, which may encompass dietary adjustments or lifestyle changes.

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Tips For Using Magnesium Glycinate:

Tip #1 - Take It WITH Food

Consuming magnesium glycinate with food is advisable to enhance its absorption and minimize potential gastrointestinal discomfort. The presence of food stimulates the digestive process, facilitating better utilization of magnesium. This practice not only improves the absorption of the mineral but also helps reduce the likelihood of mild laxative effects associated with magnesium supplements. Taking magnesium glycinate with meals promotes consistency in absorption, ensuring a steady magnesium level in the body and supporting its various physiological functions.

Tip #2 - Check the RDA for Magnesium

The suitable dosage of magnesium glycinate varies depending on individual health requirements, dietary habits, and existing magnesium deficiencies. The Recommended Dietary Allowance (RDA) for magnesium is approximately 400-420 milligrams per day for men and 310-320 milligrams per day for women.

"In general, 350 milligrams from supplements is considered the optimal ammount." – Amy Myers, MD, a medical and functional physician that specializes in digestive issues.

Tip #3 - Take It At Night Or Before Bed

Opting to take magnesium at nighttime is often favored for its potential to promote relaxation and support sleep. Magnesium is renowned for its muscle-relaxing and calming effects on the nervous system, making it conducive to a sense of tranquility that aids in bedtime readiness. Aligning magnesium supplementation with the body's natural circadian rhythm, which influences sleep-wake cycles, may enhance its effectiveness in inducing relaxation and facilitating a good night's sleep. Moreover, the stress-regulating properties of magnesium contribute to reduced cortisol levels, particularly at night, complementing the body's natural winding-down process.

Tip #4 - Take It At The Same Time Everyday

Establishing a consistent routine for magnesium intake, especially at the same time each night, helps maintain a steady level of magnesium in the body. This consistency may be beneficial for those who are using magnesium to address specific health concerns or deficiencies.

Tip #5 - Consult With A Healthcare Professional

Seek guidance from a healthcare professional to ascertain the most suitable timing for your individual requirements. They can offer personalized recommendations considering your health objectives and any concurrent medications or supplements. Finding the ideal time to take magnesium glycinate is a personal journey and may necessitate some trial and error to discover the most effective approach. Adhering to the recommended dosage is essential, and consulting with a healthcare professional ensures proper guidance throughout the process.

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