Magnesium can also reduce physiological symptoms like headaches, muscle pain, back pain, and stomach pain. In addition, magnesium benefits mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid. Magnesium plays a vital role in health maintenance, but receiving the daily value from food is challenging. Magnesium is often extracted from foods that provide magnesium, such as whole wheat bread and water, which can end magnesium deficiency. The magnesium dietary reference intake for adults is 310–420 mg/d, but most consume below these recommendations. Since most cannot reach the recommended serving of magnesium, it is convenient to use magnesium supplements. 

Magnesium Deficiency

There are many reasons an individual may develop a magnesium deficiency, such as diseases or substances like drugs, alcohol, and caffeine. A magnesium deficiency may occur from a lack of nutrients from foods or consumption of overcooked foods. There are specific mental disorders and psychological symptoms that are associated with magnesium deficiency, such as the following; 

Anxiety disorders Mood disorders Postpartum depression Addiction ADHD

Symptoms

Mood disturbance Sleep disturbance Stress Anxiety Depression Irritability

Mental Health Benefits of Magnesium Glycinate

Magnesium contains different compounds that the body breaks down: organic acid-bounded (citrate and malate) and amino acid-bounded (acetyl taurate and glycinate). It is absorbed in the body, mainly in the small intestine. Magnesium glycinate absorbs more quickly in the small intestine than other magnesium compounds. A research study found magnesium glycinate an effective treatment for major depression. Participants recovered from major depression in less than seven days of taking 125-300 mg of magnesium glycinate. Additional research determined that 125-300 mg of magnesium glycinate, taken before bedtime, can significantly benefit mood and sleep.  Although magnesium glycinate absorbs quickly in the body, organic compounds like citrate and malate have higher bioavailabilities (the degree a substance activates throughout the body). Magnesium absorbs in the small intestines, then is sent into the bloodstream to be stored in the bones and eventually excreted from the kidneys. Organic compounds, like citrate and malate, are more efficiently circulated throughout the necessary organs in the body. Magnesium glycinate offers immediate effects, whereas organic compounds offer stronger effects. Quick absorption makes glycinate beneficial for falling asleep and aiding with stress and mood. If the goal of magnesium is to benefit mental health, then glycinate is a good choice.

Magnesium Glycinate Supplements

Certain foods are rich in magnesium and can increase levels, such as leafy greens, whole grains, nuts and legumes, white vegetables like potatoes, and fruits like bananas and avocados. However, these foods offer magnesium but don’t provide the appropriate amount or specific compounds like glycinate. Magnesium glycinate supplement is the best source to receive a definitive value of glycinate.  Many magnesium supplements exist, so consider the steps below before choosing a magnesium glycinate supplement.

A Word From Verywell

Remember, before incorporating a magnesium supplement into your diet, be sure to do your research on the supplement. Consider consulting your physician if you have questions or concerns about magnesium supplements. Understanding the need for magnesium and what purposes it can serve you is beneficial. It is also helpful to check magnesium levels through blood work that can be requested from a physician. Bottomline is, magnesium glycinate can benefit your mental health, but supplements work differently for people. To find what’s good for you, it is worth giving this magnesium compound a fair shot and trying out different brands if needed. This compound may not be suitable for you, but then again, it may be just what you’ve been looking to add to your dietary routine.