February 24, 2024

Litum Health

Health Blog

Can magnesium glycinate help improve focus and mental clarity?

2 min read

The constant flood of information from smartphones, computers, and other devices makes it difficult to focus or think clearly. It hinders productivity, clouds judgment, and generally complicates life. However, emerging research shows that taking a magnesium supplement, specifically magnesium glycinate, may help sharpen focus and mental clarity.

Different types of magnesium supplements

Various types of magnesium supplements available, which makes the choice confusing. Magnesium oxide, magnesium citrate, magnesium chloride, and the best magnesium to take magnesium glycinate are among the most common. The type determines how much elemental magnesium is provided and how well the body absorbs it. Magnesium oxide serves as an inexpensive supplement, but it is poorly absorbed. Magnesium citrate provides good absorption but is more likely to cause digestive side effects like diarrhea. Magnesium chloride may support digestion and have antioxidant benefits, but must be diluted to avoid irritation.

Why magnesium glycinate may be best?

Magnesium glycinate has emerged as an excellent, highly bioavailable form for health and wellness. Glycine is an amino acid that facilitates magnesium transport across cell membranes. Consequently, it is more easily absorbed and utilized by the body. Magnesium glycinate also does not have an unpleasant taste or cause the laxative effects that some other magnesium compounds can. For people specifically looking to support brain function and mental clarity, magnesium glycinate shows particular promise. The glycine has calming effects in the brain that help relax tension and promote focus.

  • Magnesium modulates calcium channels around neuron synapses that control cell communication and the plasticity required for learning and memory storage. It also regulates receptors related to memory formation, along with controlling genes and proteins essential for cognition.
  • The mineral binds to brain receptors to calm excess activity in the nervous system and hypothalamic-pituitary-adrenal axis. This tempers the body’s psychological and physical reactions to perceived threats and stressors.
  • Magnesium helps synthesize and regulate levels of key neurotransmitters like dopamine and serotonin. It also improves blood glucose control, which stabilizes energy levels and mood. Both these effects help counter depression and mood disorders.
  • Research finds that magnesium supplementation substantially boosts measures of cognitive function like working memory, executive function, and attention span. This effect translates to clearer thinking, less distraction, better focus, and higher productivity.
  • Animal studies confirm magnesium increases synaptic density and plasticity in the hippocampus region of the brain tied to learning and memory. For humans, this means improved cognitive flexibility, learning capacity, and adaptability. It may also help deter age-related cognitive decline.

Magnesium relaxes blood vessels and improves circulation in the brain and body. Increased cerebral blood flow is linked with heightened cognitive speed, mental clarity, and brain connectivity in aging adults with mild impairment. Better blood flow also delivers more oxygen, glucose, and micronutrients to feed productive mental functioning.