Preliminary research shows that it may be effective in treating symptoms of fibromyalgia and chronic fatigue, as malate is involved with energy production.īased on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. This is one of the better absorbed forms of magnesium, which increases both serum and muscle levels of magnesium. Like magnesium taurate, the glycinate form is gentle on the GI tract. Preliminary research shows that magnesium glycinate can elevate levels of magnesium in brain tissue. Glycine supplementation can improve the quality of sleep, making this form of magnesium a good choice for those with insomnia. Glycine is an essential amino acid that has important neurotransmitter functions in the brain. However, it can be more expensive and may require taking 2-3 times more capsules than other magnesium supplements to reach a sufficient therapeutic dose. This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier. In a recent study, magnesium acetyl taurate increased brain magnesium levels more than any other form of magnesium. In addition, it is gentle on the GI tract, making it unlikely to cause loose stool and diarrhea. Taurine also appears to help the magnesium enter the brain. Magnesium taurate contains an amino acid called taurine, which has a calming, neuroprotective, and anti-inflammatory effect in the brain. Magnesium salts like carbonate and sulfate have similar issues with absorption.īased on recent studies, there are certain forms of magnesium that have better bioavailability and ability to cross the blood brain better, making them better treatment options for addressing symptoms of anxiety and depression: Magnesium Taurate This means that they are more likely to pass through the gut and cause loose stools and diarrhea, so they are best used to relieve constipation. The two most commonly prescribed forms of magnesium - magnesium oxide and citrate - have the lowest bioavailability of the various forms. There are two main factors to consider when choosing a form of magnesium:īioavailability, which indicates how much magnesium can be absorbed by the gut.Īccess to the brain, as effective forms of magnesium have to be able to cross the protective blood brain barrier surrounding the brain. Those with anxiety, depression and insomnia may need more magnesium than they can feasibly get from their food. Factors such as genetics, metabolism, health conditions, and more can influence how much magnesium an individual person needs for healthy functioning. Farming processes have depleted magnesium and other minerals from the soil, and the techniques used in food processing can deplete magnesium levels by up to 80%.īiochemical individuality. Many of our patients ask, “Can I just get enough magnesium from my food?” While diet is the starting point for increasing mineral intake in general, it may not be enough for some people with mental health conditions, because of: Should I take magnesium supplements for anxiety or depression? This is because grains, seeds, and nuts contain a compound called phytic acid, which can reduce the body’s ability to absorb magnesium and other minerals like zinc and iron. While it’s beneficial to build a healthy diet with all of these foods, leafy greens are the best source for magnesium and overall mineral intake.
0 kommentar(er)
