Summary

• Magnesium glycinate is one of the safest and most available supplements of magnesium
• Magnesium glycinate can help with depression.
• Clinical studies have found a significant role of magnesium and glycine is sleep enhancement.
• Taking magnesium glycinate powder can also help you with anxiety.

What is in the article…..

Magnesium Glycinate powder-based supplements has gained popularity during few years when studies found a significant effect of magnesium glycinate in management of treatment resistant depression and other mood disorders. Magnesium supplements are available in the form of many salts and each differs with their absorption properties, magnesium quantity per 100g of salt, and side effects profile.

In this article, we will take you through a journey of magnesium glycinate powder in managing depression, anxiety and mood disorders.

Magnesium Glycinate Powder

Magnesium glycinate is also called magnesium biglycinate or magnesium diglycinate. Magnesium is a mineral, a micronutrient, that is present in every cell of the body and works as aid for over 600 enzymes. It is crucial for cellular repair, nervous system, maintaining anti-oxidant status, and synthetic of RNA and DNA. Glycine is an amino acid.

Hence, magnesium glycinate is the salt of magnesium with two glycine molecules. It is used as dietary supplement to meet the deficiency of magnesium in the body. The pure form of magnesium glycinate is magnesium glycinate powder that can be taken orally with water. Magnesium glycinate contains almost 14.1% of elemental magnesium. According to it, each 100mg of magnesium glycinate contains 14.1 mg of magnesium.

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Magnesium Glycinate and Depression

Depression is an ever-increasing problem and a constant burden over healthcare systems worldwide. Many kinds of depression are resistant to traditional treatment that exacerbates the situation. Therefore, novel alternative choices play an important role in depression management. Magnesium is considered the first line safe defense against depression and mood disorders. And many kinds of magnesium salts are used to compensate for body deficiency of magnesium. However, there always have been problems with magnesium supplements.

For example, magnesium oxide contains almost 60% elemental magnesium but low intestinal absorption of magnesium oxide makes it a less favorable option to treat magnesium deficiency.

Many case studies and clinical trials reported the beneficial effects of magnesium glycinate on depression. In a case study, supplementation with magnesium glycinate powder resulted in recovery from major depression.

Therefore, meeting your magnesium needs can help with depression and it can also save you from depression in first place. And magnesium glycinate is one of the most bioavailable supplements for magnesium.

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Magnesium Glycinate and Sleep

 Sleep is a necessity just like water and food. And deprivation of sleep can lead to many physical, mental, psychological issues. Mood disorders are one of them. Magnesium supplementation with magnesium glycinate powder may help with sleep. Because magnesium itself plays an important role in brain biochemistry.

Magnesium acts as a natural antagonist of different receptors such as GABA and NMDA receptors. These receptors are involved in biochemical reactions that are important in facilitating sleep and producing relaxing effect. It is well reported that magnesium supplementation can improve sleep efficiency, sleep time, serum cortisol concentration, and serum melatonin. Remember that melatonin is known as “sleep hormone”.

Magnesium glycinate powder can improve sleep. And only actor in this relaxation producing effect is not magnesium. Inside the body, magnesium glycinate is broken down into magnesium and two glycine molecules. Glycine is a simple amino acid with many health effects and one of effects is sleep enhancement and relaxation. Glycine itself also has relaxing effect and promotes sleep.

There is significant evidence of using glycine as a sleep promoting aid. Hence, we can say that both these parts of magnesium glycinate are important and can help with improving sleep quality and efficiency.

Magnesium Glycinate and Anxiety

Anxiety is a common and prevalent disorder in the general population with a lifetime prevalence of over 15%. Although there is no proper cure for anxiety and there is always a need of safer and natural alternatives to current medicines, role of magnesium in anxiety and depression provides a ray of hope for a safer and widespread use as clinical option.

Thanks to the modern research, there is a strong evidence of magnesium use for anxiety alleviation. However, more studies and robust clinical trials are warranted for stronger evidence. In a review study, Neil and coworkers reviewed over 18 studies on role of magnesium in relieving anxiety. They reported that magnesium could alleviate the symptoms of anxiety in vulnerable people.

As we know, anxiety and depression overlap in terms of symptoms and other parameters, magnesium can also affect both. Magnesium’s role in depression is well cited and well-researched. Glycine also shows relaxing effects for anxiety and depression. A combination of both magnesium and glycine in magnesium glycinate is no less than a safer magical cure for depression, anxiety and other mood disorders.

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How much Magnesium Glycinate Powder to take?

Magnesium is a micronutrient and daily recommended dose for adults is 420 mg for males and 350 mg for females. Magnesium glycinate contains about 14% of elemental magnesium and one can find out that how much is good for him. Usually, magnesium less than 360 mg per day is considered safe and helpful for depression, anxiety, and sleep.

Conclusion

Magnesium glycinate powder is one of safer and bioavailable salt of magnesium. However, it can still cause some unfavorable side effects and can also interfere with health conditions/medications. Magnesium glycinate can cause diarrhea, nausea, and abdominal cramping. However, chances of diarrhea with magnesium glycinate are less likely as compared to other supplements of magnesium. Consult your healthcare provider before making any decision. Use only recommended quantities of magnesium/supplement by your doctor/healthcare provider.