Magnesium Glycinate Vs Citrate

..., D, E, K, B-complex, calcium, magnesium, iron, zinc, and selenium. Here's....38x better blood absorption natural vs synthetic in some animal studies....ncbi.nlm.nih Calcium 25-35% Citrate better (~30%) than carbonate (~25...) 15-35% journals.sagepub Magnesium 4-10% (oxide); 30-90% (glycinate/taurate) Poor for cheap...

A lot of magnesium comparisons focus only on absorption, but honestly, tolerance matters just as much in real life. A form can look good on paper, but if it causes loose stools, nausea, or stomach discomfort, people usually stop taking it. That’s part of why glycinate has become so popular: not because it is automatically “the best,” but because many people find it easier to use consistently. The best supplement is still the one your body actually tolerates. submitted by /u/registered-dietitian to r/MagnesiumGlycinate [link] [comments]

Mag forms are one of those topics where the marketing makes huge claims but actual user experience seems way more mixed, especially reading some of the comments here.. Quick recap of what I think I know.. glycinate is the calm/sleep one most people default to. Threonate is the brain one, marketed for cognition based on lab studies but the human evidence is honestly thin and it's 3-4x the price. Citrate is the bowel one, decent absorption with a mild laxative effect. Mostly curious whether anyone has actually felt a difference between glycinate and threonate or if the threonate effect is basically marketing?? Also whether people stack forms (glycinate at night, citrate in the morning) or if that's overkill. What have you genuinely felt vs what the bottle promised? submitted by /u/NotTheComposer to r/Supplements [link] [comments]

I was advised to take magnesium for better sleep and relaxation. Plus, I sometimes get muscle cramps. I started looking into it and ran into a few challenges. It turns out there are different types. For those who’ve tried both magnesium glycinate vs citrate — which one actually helped you more? From what I gathered from the posts and replies, glycinate is better for sleep and anxiety, while citrate is more suitable for improving digestion. But I’ve also seen comments where people said glycinate didn’t help them. So now I’m confused. Which magnesium would you recommend for me? What’s the best form of magnesium reddit tends to agree on. Do you really need to choose magnesium based on your specific goal? Also, I’m curious. Have you noticed any improvements after taking any of these forms of magnesium? Did anyone notice real magnesium glycinate benefits reddit talks about (like calmer mood / deeper sleep)? How long did it take for the effects to kick in? Are there any side effects? I’d love to hear some real reviews. submitted by /u/Conscious_Match8849 to r/magnesium [link] [comments]

I’ve been taking citrate for a very long time and I actually like it a lot for my digestive system it doesn’t cause issues like other people, it just makes me regular. However I am dealing with my nervous system still being out of balance and I read that citrate is not really affective for that. Has anyone switched from long term citrate to glycinate, what is the difference you felt? submitted by /u/TomorrowLaterSoon to r/Supplements [link] [comments]

The setup "Just take magnesium." Great advice. But which one? There are 11 forms on the market, and the two worth actually understanding work in completely different ways. Magnesium glycinate (RQ 5/6 for sleep/mood) The workhorse. Glycine is an inhibitory amino acid that helps calm the nervous system -- which is why the glycinate chelate is better absorbed AND more calming than oxide or citrate. Best evidence for: Sleep quality (reduces sleep latency, improves subjective sleep) Anxiety and stress response Mild blood pressure support Meta-analysis on magnesium and sleep quality. Standard dose: 200-400mg elemental magnesium, taken 1-2h before bed. Magnesium L-threonate (RQ 5/6 for cognition) The newer, pricier form. L-threonate was specifically developed because it crosses the blood-brain barrier more effectively than other forms, preferentially raising brain magnesium concentrations. A 2026 Australian study found improvements in cognitive performance AND heart rate variability -- but notably NOT sleep quality in the primary endpoint. Best evidence for: Working memory Cognitive processing speed Potentially neuroprotective effects The key distinction They're not interchangeable. Glycinate optimises magnesium levels generally (including the brain) but its main effects come from the glycine component and systemic magnesium repletion. L-threonate specifically targets brain magnesium elevation. If you're deficient (which most people are), glycinate is probably your baseline. L-threonate is a meaningful upgrade if cognitive outcomes are your priority -- but at 3-6x the cost, it's an intentional choice, not a default. Full breakdown on our library pages: Magnesium Glycinate | Magnesium L-threonate submitted by /u/goodsuppstacker to r/PrettyGoodSuppStacker [link] [comments]

I feel ridiculous. I spent months taking magnesium glycinate because everything says how much it helps with migraines. It did nothing for me. So I stopped. Recently started taking magnesium citrate for constipation and suddenly my migraines have dropped. I wonder how many migraine days this would have saved me in the last year. UGH. So to anyone taking magnesium glycinate- play around with the different types if it isn’t helpful for you. Your body might just need something different. submitted by /u/lovelessproper to r/migraine [link] [comments]

Been taking mag citrate for like 6 months for general health. Sleep was okay I guess. My naturopath told me to try glycinate instead and honestly the first week I thought it was placebo but by week 2 I was falling asleep faster and staying asleep the whole night. I tried googling the difference between all the magnesium types and most articles are either super sciency or clearly trying to sell me something. Anyone found a good breakdown of which form does what? The glycinate vs threonate vs citrate thing is confusing. Also - is 400mg too much? I've been doing 300mg before bed. submitted by /u/fitfixlife to r/Supplements [link] [comments]

I kept hearing that magnesium helps with sleep, so I looked into it deeper. Turns out—not all types are the same. Magnesium glycinate is better for calming the brain and reducing anxiety, while citrate is mostly used for digestion. If you’re dealing with overthinking at night, glycinate seems to be the better option. I found a detailed breakdown here: https://solutionplusone.blogspot.com/2026/03/best-magnesium-for-sleep-glycinate-vs-citrate-guide.html submitted by /u/AdOnly214 to r/r_insomnia [link] [comments]

submitted by /u/originaler-fun to r/magnesium [link] [comments]

Your n=1 magnesium experiment is noise. What if we pooled 150 people? I'm organizing a randomized comparison of the three most-debated magnesium forms: - Arm A: Glycinate (the "sleep and relaxation" form - Arm B: L-Threonate (the "brain" form - Arm C: Citrate (the budget option) 8 weeks. Supplements shipped free (or stipend provided for your purchase). Participants randomly assigned (no self-selection bias). Tracking: - Sleep: PSQI, sleep onset latency, wearable data optional - Cognition: N-back, reaction time - Mood: GAD-7 anxiety, PSS-4 stress - Body: muscle cramps, GI tolerance - Subjective: weekly "do you feel it" 1-10 All results published openly. No sponsors, no affiliate BS. Want in? Comment or DM. US only please, need to not be currently taking magnesium. submitted by /u/h8rszn to r/Biohackers [link] [comments]

L-Threonate (Magtein) gets hyped as the "brain magnesium" that crosses the BBB better than other forms. But has anyone actually compared it head-to-head against glycinate or citrate for cognitive outcomes? I'm running a citizen science study to test this: - 150 people randomly assigned to one of three arm - 8 weeks, supplements shipped free - Cognitive testing: N-back (working memory), reaction time — measured at baseline, week 4, and week 8 - Also tracking sleep, anxiety (GAD-7), and subjective effects Random assignment matters here -- if Threonate believers self-select into that arm, the data is worthless. Looking for people not currently supplementing magnesium who can commit to 8 weeks. US-based for shipping. Anyone interested? Also curious what cognitive tests you'd want to see included, and any other nootropics you'd like to see collaborations like this on. submitted by /u/h8rszn to r/NooTopics [link] [comments]

I had been doing a keto kind of off and on for awhile, bouncing between that and omad, but still keeping at least low carb much of the time, but 2 weeks ago I decided to really make a change, and I've been committed and consistent for 2 weeks now. I used to have really loose stool/diarrhea regularly, but I think a lot of that was the alcohol(which I've since quit as well). So now, the first week it took 5 days before I could poop. And I know it's supposed to be normal to poop less, but I'm now another week without pooping. I got some magnesium glycinate pills to supplement since that's the only electrolyte I've been deficient in, but should I combine it with some magnesium citrate during the day to help move things? Or should I just let it be as long as it's not painful? I don't feel bloated or constipated, I just can't remember the last time I went this long between bm's. Also, I'm strength training and doing cardio almost daily, with 120-150g of protein to prevent muscle loss, if that is important. 44f/5'8"/169lbs, daily calories between 1200-1450. Carbs >25g, fat typically around 100g give or take. submitted by /u/kikazztknmz to r/keto [link] [comments]

I’ve seen a lot of questions here about magnesium, so I figured I’d share some quick notes on magnesium glycinate, since it’s one of the more popular forms. It’s a highly absorbable form of magnesium and usually easier on the stomach compared to oxide or citrate. People often take it for sleep support, muscle relaxation and calming stress. Typical supplements list the compound weight like 2,000 mg magnesium glycinate, but the part that matters is the elemental magnesium usually around 100 to 200 mg per capsule. Many peoples take roughly 300–400 mg elemental magnesium per day from food + supplements. Going way higher can cause loose stools or stomach upset. Best time to take it is usually in the evening since it can make some people feel relaxed or sleepy. Of course, everyone’s body reacts differently and it is always smart to double check with a doctor if you are already on meds or have health conditions. Anyone here notice a difference with glycinate vs other forms of magnesium? submitted by /u/wowmd11 to r/wowmdofficial [link] [comments]

I wasted months and money buying "magnesium" supplements that either did nothing or gave me digestive issues. My sleep was still not improving, and I was getting frustrated by the lack of sleep. I learned there are different forms of magnesium, each good for a different purpose. I will list them out: Magnesium Oxide - High magnesium content per pill, but not easily absorbed by the body. Mainly works in the gut and can help with alleviating constipation. Magnesium Citrate - Highly bioavailable, meaning it is easily absorbed by the body. Effective laxative. Good for raising overall levels of magnesium in the body. Magnesium Threonate -it's able to cross the blood-brain barrier and supports memory and learning. The most expensive form of magnesium. Then I Found Magnesium Glycinate. A friend dealing with anxiety mentioned glycinate specifically. I was skeptical - how different could it really be? Night and day difference. The glycine part actually crosses the blood-brain barrier and has its own calming effects. Within a week of taking 400mg about an hour before bed, my mind stopped racing. Not drowsy, just... calm. I actually wanted to go to bed instead of dreading another night of staring at the ceiling. How to use Magnesium Glycinate: Take it consistently, same time each night Don't expect immediate knockout effects - it's subtle but real Quality matters - cheap versions can make your stomach upset 400mg works for me, but some people might need less Been using it for over a year now. It's not addictive but helpful. Has anyone else tried any of these forms? What worked for you? submitted by /u/lifewithpaizlie to r/SleepBetterNaturally [link] [comments]

Im a cancer survivor and from my research Glycine is one of two ammino acids that feeds cancer. Im looking for a sleep aid but want to stay away from Glycine (Glycinate is metabolised to Glycine). Will I still get an effective aid from Citrate? Will be dosing about 200mg elemental. Also going to gym if that helps. Advice appreciated submitted by /u/Imaginary_Switch_747 to r/Supplements [link] [comments]

Hello everyone. I've used both magensium glycinate and citrate (also malate, but this is another story). Lately I've been using magnesium glycinate only, and I've started to up my dosage because I've always tested a little deficient, even with the standard dose of 400 mg. Anyway I'm noticing it's giving me weird headaches lately, and I'm also quite lethargic. I was thinking to stop with the M. for a little while, or maybe shifting to citrate. What's, in your experience, the main difference between the two? submitted by /u/FunSudden3938 to r/magnesium [link] [comments]

I am deciding on which one to buy to improve sleep. All I see online is that citrate is worse due to its laxative effect. This is a non-issue if not a benefit for me. Magnesium glycinate is a lot more expensive than citrate so I wanted to ask in terms of the actual sleep effects of both citrate and glycinate is there a difference? submitted by /u/Awkward_Cod_3106 to r/nutrition [link] [comments]

submitted by /u/soicey2 to r/migraine [link] [comments]

I am looking at copper supplements and I see pure encapsulations has two different kinds of supplements, one is glycinate and the other is citrate based. I currently am having issues with the magnesium glycinate supplement that I have taken for about a decade until now. Not sure if glycinate with copper would be an issue or not. Has anyone tried citrate? Anyone with issues taking magnesium been fine with copper glycinate? I understand you aren't my doctor and cannot give medical advice, but curious if anyone has experiences to share? submitted by /u/elev8blyss to r/HistamineIntolerance [link] [comments]

Two of the most popular forms of magnesium supplements are glycinate and citrate. While both are a good source of easily-absorbable magnesium for the body, each has some secondary effects that may make one of them more suitable than the other for certain uses. Magnesium glycinate consists of magnesium and glycine (a non-essential amino acid that has a calming effect on the mind). Magnesium citrate consists of magnesium and citric acid (an organic compound that's mainly found in citrus fruits). Magnesium glycinate has a more potent calming effect and thus works better for sleep than magnesium citrate. It's also gentler on the stomach and less likely to upset your digestive tract. On the other hand, magnesium citrate has a stronger (but gentle) laxative effect, so it's more effective for relieving constipation than magnesium glycinate. I personally prefer magnesium glycinate for general supplementation unless I need to empty my bowels, in which case the citrate form would be more helpful. You can also try a magnesium complex which contains both the glycinate and citrate forms. Check out these posts for recommended magnesium brands: Top Quality Magnesium Supplement According to Reddit Best Magnesium Glycinate Recommended by Reddit Users submitted by /u/neurovim to r/SupplementQuest [link] [comments]

submitted by /u/mynamestartswithCa to r/Supplements [link] [comments]

Hi I've been here awhile. I had what I assume to have been covid January 2020 and fully recovered. The months after I had many tiny relapses, usually triggered by stress, allergens, or medications. In December 2020 I had a major relapse that sent me into full on longhaul. Symptoms included: brain fog, heart pounding 24/7, chest pain, exercise intolerance, nausea, gi irregularity, fatigue, anxiety flair ups, trouble focusing, sleep issues, muscle twitching, headaches. Went to an excessive number of doctors that told me I had anxiety since every test possible came back normal. Tried most of the supplement aisle at Whole Foods with little improvement over the last 14 months. Got the first dose of the vaccine and almost ended up in the ER from low BP/HR. TL;DR: I believe magnesium deficiency was the root cause my LH symptoms. Try DLPA in the short term to in attempt to relieve/alleviate symptoms whilst working on fixing Mg stores in the long term (Mg can take time). Support with methyl B vitamins for best utilization. Thiamine, Iron, and/or vitamin d supplementation may also be helpful (varies from person to person). Longhaul covid is likely the result of a glutamate excess/neurotransmitter imbalance. A few weeks ago I started formulating a dopamine depletion theory posted here and started taking DLPA (D,L-Phenylalanine) in hopes of increasing the dopamine levels in my body. My thinking was basically that since acute Covid ramps up dopamine production (in order to increase vascular permeability and allow the virus into the body), it would be depleting the amino acid (DLPA) necessary to produce dopamine. DLPA must be obtained through diet. Dopamine is a precursor to norepinephrine, which is critical in blood pressure regulation and endothelial function. It is also involved in mood, focus, and energy production. Dopamine is involved in sodium retention as well which is altered in POTS patients. Vascular permeability is modulated by dopamine levels, which would affect absorption/utilization of other nutrients. CoQ10 is shown to prevent loss of dopamine and many people on this sub have seen success with it. After seeing a number of people on this sub speculate of low dopamine levels, I began to formulate dopamine depletion was a key factor causing longhaul issues. DLPA significantly and quickly improved almost all of my symptoms, especially the cognitive ones. Before taking DLPA I was borderline a husk of a person and after a few days of DLPA I was a person with some mild POTS. I could live a pretty normal life except I couldn't exercise (before longhauling I was finishing up running Division 1 track in college and used to workout/run at least once a day). I also still had the heart pounding (not racing, just feeling the beats), although it was milder. (I also took a methyl b12 + methyl folate + p5p (b6) supp along with it to help absorption, my blood b9/b12 levels tested normal) Now I have started taking magnesium threonate. This idea came to me as magnesium is involved in the regulation of glutamate levels, glutamate excitotoxicity being a factor I've seen thrown around on this sub (glutamate = exciteable, gaba = calm; imbalance causes issues). Magnesium is also involved in the regulation of histamines (DAO and HNMT cofactor) and deficiency is shown to increase mast cell activity as well as increase proinflammatory cytokine release. Chronic mast cell activation depletes dopamine, while also increasing serotonin levels. This could be why a number of longhaul symptoms mimic a mild "serotonin syndrome." Platelet thrombosis is also inhibited by magnesium, this could potentially explain why micro clots are being found in longhaul covid patients. Neuroinflammation is also partially attributed to Mg deficiency, which could be why some people see benefits for anti-inflammatories. Low levels have been found in MS patients, suggesting a link between Mg and demyelination. Deficiency can also lead to alterations in the gut microbiome as well as dysfunction of T cells in the immune system. Mg is shown to mediate lactate production and support mitochondrial/ATP function. Magnesium deficiency is very common in today's world, covid or not. It is also shown that viruses can deplete the magnesium transporter (MAGT1) and supplementation is needed to resolve it. I believe magnesium deficiency, and the dopamine depletion caused by its affects, to be the root of my longhaul symptoms. While I did have some relief from anti-histamines, DLPA relieved all those symptoms and more for me. Given my recovery and relapse nature of my disease recovery I am not convinced I have any type of viral persistence or autoimmune activity, and therefore think a depletion is my root. I actually bounced this idea off a doctor (who was actually helpful/theorizing with me) after my serum Mg came back normal, and he thought it made sense given my lifestyle predispositioning me to low levels. He also told me he had seen patients with fibromyalgia and chronic fatigue syndrome see significant improvement with Mg supplementation. Gonna give it a week or so on the supps to see if this relief lasts before I try returning exercising, will update. Sadly magnesium deficiency/depletion can take a long time to fully correct and can be tricky to accurately measure. Current supplement regime: DLPA (D,L-Phenylalanine) dosage guidelines I'm using, this article suggests somewhat of a loading phase to start to get levels back up Magnesium Threonate (other Mgs such as glycinate, taurate, or citrate could be helpful as well; also transdermal oils/creams, ionic Mg, & drink powders. It is unclear what Mg is best) Vitamin B6 (as P5P) (converts glutamate into GABA, required at the rate limiting step of dopamine synthesis, and helps bring Mg into the cells) Vitamin B9 (as methylfolate) Vitamin B12 (as methylcolbalamin) (all 3 of these b vitamins are required for dopamine synthesis and turning glutamate into gaba) Vitamin D (taken this before longhauling) Fish oil omega 3 (taken this before longhauling) (Edit: DLPA/Magnesium was life extension brand; b6,b9,b12 was jarrow formulas methyl folate/b12 +p5p) (Edit: Just wanted to add I don't feel the ~adrenaline surges~ people experience are actually due to epinephrine itself, I believe the glutamine imbalance (caused by magnesium deficiency) results in the body being in an excitable state. DLPA didn't make me feel anxious in any way, some people have reported it actually made them calmer/improved surges) Mg dosage notes: After spending some time on r/magnesium I discovered that some Mg supplements are misleading on how much ELEMENTAL Mg they actually have in them. Ideally it will say on the label the RDA of Mg the supplement contains, but just be aware if supplementing with Mg so you aren't getting less Mg than you think you are, ideally you want 300-500mg of elemental Mg a day (100% DV on US supps). Start low and work up to avoid reactions/fatigue. Include food sources if possible. Edit, additional support/ideas to theory: ACh surplus theory: It is possible that longhaulers have too much acetylcholine posted here, which would cause the body to be in a parasympathetic dominance state. This would then cause the body to need to activate the sympathetic nervous system to protect us (leading to autonomic dysfunction). High ACh levels in the body cause an increase in glutamate. This would then lead to glutamate exotoxicity (a key symptom being the feeling of not being able calm down). High ACh causes endothelial dysfunction by reducing the effects of catacholomines (dopamine, norepinephrine, epinephrine). A number of antihistamines and antidepressants have antiacetylcholergenic properties (histamines increase Ach release), which could explain why some people see relief when taking them but the effects go away after they stop taking them. Many antihistamines inhibit NMDA receptor activity as well, which modulates glutamate/gaba activity. Magnesium acts on these receptors in the same fashion. ACh levels in the body are regulated by magnesium as it modulates Vitamin D release/utilization in the body, which decreases ACh. This would support why people get some relief from high dose vitamin d supplements. (these can reduce Mg stores long term however). "Concussion" / Brain damage theory: It is shown that NMDA receptors are temporarily less active after a concussion/brain injury. I've seen people on this sub speculating about there being brain damage/etc from Covid making it a post concussion type situation. Since NMDA receptors modulate glutamate/GABA levels, a disfunction would lead to high glutamate (glutamate excitotoxicity). Since Mg (and antihistamines) acts on NMDA receptors, a lack of Mg would therefore cause a similar effect as having a concussion as far as neurotransmitters are concerned. I will say it is possible that acute Covid could cause NMDA dysfunction/inflammation (like a concussion does), but this should improve over time, and it has been shown that treatments acting on NMDA receptors accelerate recovery. Anti-inflammatories that can act on neuroinflammation may also be beneficial, such as tart cherry juice, nattoserra, or fish oil. NAD+ theory tie in: Acute covid depletes DLPA (leading to low dopamine) and magnesium, low Mg leads to high ACh (as well as even lower dopamine), leading to high glutamate; high glutamate/low dopamine leads to high serotonin; this would therefore prove the nad+ theory correct since the body would need to favor serotonin production from tryptophan in order to keep levels high, thus depleting nad+. This could also be why some people see some relief while taking SSRIs, as the body would not have as great of a demand to produce new serotonin and could utilize more tryptophan to make nad+ instead. (Some SSRIs are shown to increase GABA levels as well, which would help balance out the glutamate excess while taking the drug) Having high serotonin would also decrease melatonin levels (melatonin is made from serotonin), which could partially explain insomnia in longhaulers. Melatonin is also shown to help keep glutamate levels in check. Epstein-Barr / Mono reactivation theory: It has been shown that magnesium levels are inversely related to EBV levels (low Mg = high EBV) in patients after suffering from another infection. Therefore, the reason EBV is being reactivated in some longhaulers could be due to acute COVID depleting Mg stores. This same phenomenon has also been shown for lyme disease, suggesting that low Mg levels allow for past viruses to reactivate. Given this info it wouldn’t be out of the question to extrapolate that low Mg could cause high levels of coronavirus and thus contribute to “viral persistence.” Mast Cell Activation Syndrome (MCAS) / Histamine intolerance theory: Magnesium regulates the breakdown of histamine by producing the DAO enzyme. Deficiency is shown to increase mast cell activity as well as increase proinflammatory cytokine release. Mast cell activation is thought to be modulated by magnesium levels (how easy they are to set off). NMDA receptor activation is modulated by Mg; activated NMDA receptors release histamine and glutamate. Glutamate and dopamine levels are inversely related. Dopamine serves as an immunomodulator, and histamine release decreases dopamine release. Dopamine also has anti cytokine effects as well as modulating systematic immune inflammation. It is also shown that glutamate acts as a trigger for mast cells, suggesting that potential high glutamate levels in longhaulers would increase the excitability of mast cells. MCAS/NMDA Activation also leads to high norepinephrine levels, which is thought to be the mechanism for "POTS" in MCAS patients. An imbalance of dopamine and norepinephrine leads to the blood pressure/cardiovascular regulation issues that many experience. Because of this, it is possible that the adrenaline surges people experience in LH are the body trying to counteract the high norepinephrine level by releasing epinephrine, since the body has low dopamine stores available. (NAC has been shown to help regulate glutamate and can counteract the effects of norepinephrine, which may be why some people see relief from it) Norephinephrine release is inhibited by magnesium blocking calcium channels. NMDA/Histamine visual aids Longhaul risk factor theory: polled the sub here Given that magnesium is depleted by muscle contraction and sweating, being an active individual would therefore predisposition you to low magnesium and therefore long covid. Having a diet low in leafy greens/nuts/high Mg foods increases this risk. Being a chronic coffee drinker as coffee depletes Mg. In addition, having a preexisting condition which stems from a neurotransmitter inbalance (ie ADHD) would give you the potential to have a worse longhaul experience. Prolonged/regular usage of antibiotics, antiacids, diuretics, calcium supplements, or alcohol can deplete Mg as well. Diets high in sugar as well as digestive issues such as celiac and irritable bowel are shown to lead to Mg deficiency. Autoimmune theory thoughts: While there isn't any research out there about low Mg/etc causing autoimmune conditions (the cause of autoantibody formation is unclear), they have found low magnesium in patients with autoimmune conditions, as well as low zinc and low vitamin d (which are both modulated by magnesium). EBV is also associated with autoantibody formation, which has been found to be elevated in mg deficient patients. This suggests that magnesium and autoimmune conditions may not be mutually exclusive. (This is one of the only major long covid theories I don't see a direct magnesium connection/root to) It is also possible that the "autoimmune" activity is actually caused by T cell dysfunction which magnesium is crucial for maintaining. Articles/Posts that led me to this theory: Challenges in the Diagnosis of Magnesium Status Magnesium: Are We Consuming Enough? The relevance of magnesium homeostasis in COVID-19 (includes long covid physiology) reddit post speculating magnesium issues in longhaulers reddit post about high serotonin in longhaulers reddit post about all the covid longhaul theories reddit post: longhaul theories megathread reddit post from the supplements sub about Mg and Vitamin D How Vitamin D And Magnesium Work Together: Potential Role of Vitamin B6 in Ameliorating the Severity of COVID-19 and Its Complications Magnesium and glutamate/gaba regulation magnesium and brain/neurotransmitter function. Determining the relationship between SARS-CoV-2 infection, dopamine, and COVID-19 complications Mast cells express tyrosine hydroxylase and store dopamine in a serglycin-dependent manner. Dopamine and Renal Function and Blood Pressure Regulation Cortical Glutamate and Striatal Dopamine Inversely Linked in Psychosis Regulation of blood pressure by dopamine receptors The neurotransmitter dopamine modulates vascular permeability in the endothelium Immunomodulatory effects of dopamine in general inflammation Magnesium deficiency induces the emergence of mast cells in the liver of rats How to Raise Your Dopamine Levels WITHOUT Drugs b9 benefits on neurotransmitters. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial Levels of neurotransmitters in brain of vitamin B12 deficient rats Histamine effects on neurotransmitters (serotonin, dopamine and norepinephrine) Vitamins that increase dopamine Physiology, Autonomic Nervous System Possible roles of magnesium on the immune system Glutamate triggers the expression of functional ionotropic and metabotropic glutamate receptors in mast cells Prolonged acetylcholine-induced vasodilatation in the peripheral microcirculation of patients with chronic fatigue syndrome An essential role of acetylcholine-glutamate synergy at habenular synapses in nicotine dependence Magnesium Restores Activity to Peripheral Blood Cells in a Patient With Functionally Impaired Interleukin-2-Inducible T Cell Kinase Histaminergic neurons modulate acetylcholine release in the ventral striatum: role of H3 histamine receptors EFFECT OF MAGNESIUM AND CALCIUM IONS ON THE RELEASE OF ACETYLCHOLINE Magnesium and Vitamin D Deficiency as a Potential Cause of Immune Dysfunction, Cytokine Storm and Disseminated Intravascular Coagulation in covid-19 patients Regulation of anterior pituitary D2 dopamine receptors by magnesium and sodium ions Increased Mortality Associated with Hypermagnesemia in Severe COVID-19 Illness The role of magnesium as antithrombotic therapy Magnesium Supplementation in Vitamin D Deficiency The Role of Magnesium in Neurological Disorders Neural Mechanisms of Autonomic Dysfunction in Neurological Diseases Magnesium is essential for the immune system [T cells] Open channel block of NMDA receptors by diphenhydramine (Benadryl) Magnesium and major depression Novel approach to the role of NMDA receptors in traumatic brain injury Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis Central nervous system magnesium deficiency PLASMA MAGNESIUM IS INVERSELY ASSOCIATED WITH EPSTEIN-BARR VIRUS LOAD IN PERIPHERAL BLOOD AND BURKITT LYMPHOMA IN UGANDA [Magnesium deficiency contributes to neuroinflammation, Mg theoronate attenuates neuroinflammation] Magnesium concentration in brains from multiple sclerosis patients Inflammatory response following acute magnesium deficiency in the rat Histamine impairs midbrain dopaminergic development in vivo by activating histamine type 1 receptors Effect of Magnesium Deficiency on Autonomic Circulatory Regulation in Conscious Rats Dietary magnesium deficiency alters gut microbiota and leads to depressive-like behaviour Changes in Intestinal Bifidobacteria Levels Are Associated with the Inflammatory Response in Magnesium-Deficient Mice Magnesium deficiency in systematic lupus [autoimmune disorders] Magnesium inhibits norepinephrine release by blocking N-type calcium channels at peripheral sympathetic nerve endings Mitochondrial Mg2+ homeostasis decides cellular energy metabolism and vulnerability to stress%20is%20the,to%20form%20Mg%2DATP%20complexes) The Association Between Admission Magnesium Concentrations and Lactic Acidosis in Critical Illness Disturbed lipid and amino acid metabolisms in COVID-19 patients Effect of Melatonin on Glutamate: BDNF Signaling in the Cerebral Cortex of Polychlorinated Biphenyls (PCBs)—Exposed Adult Male Rats EXERCISE UPDATE Alight, this was probably premature of me but I tried to do some exercising today to test things out. Aside from obvious deconditioning for being a couch potato for 14 months, I can definitely lift light weights and do strength work now. My muscles do feel a little less springy as opposed to my peak fitness precovid, but I'm hoping that will improve as I continue restoring my Mg levels. I also tried to run a mile (for context I used to run 40-60 miles per week before longhauling since I was a competitive distance runner in college). Honestly this mile run didn't go bad but I can definitely tell my cardiovascular symptoms are not fully back to their old self yet. I'm hoping to see continued improved as my Mg levels continue to normalize though. A month ago I was completely hopeless and nothing was working/improving me, and now these last 3 weeks have seen rapid and noticeable changes. In my day to day life I barely have any symptoms, except maybe the very occasional muscle twitch, intercostal/spinal muscle tension, and some mild fatigue in the morning. I could easily go on a long walk with no issues vs before sometimes even the grocery store was a stretch. I will continue taking Mg threonate (144mg) as well as the B supplement. I've stopped my vitamin d supplement as I heard that can interact with Mg absorption. I'm also going to add in a small like 125 mg Mg malate/citrate gummy I found in attempt to support my Mg stores. I am currently taking DLPA 500mg, but plan to start weening off of it and taking it every other day just to maintain levels, since I feel my levels are back to normal now and I just need to maintain while I fix the Mg. Additional update (6 weeks): I'm about 99.5% better, the only symptom I have left is some mild muscle tension in my back and intercostals (this was one of my first symptoms that I had even before my true longhaul phase after infection). I am still taking magnesium threonate, but I am also taking glycinate and trying to eat lots Mg rich foods + coconut water. Exercising normally now (except the muscle tension limits my breathing some due to restricting rib function). One hunnid percent better: Been taking Mg for about 2 months now and no longer have any symptoms. I tried a magnesium oil for my back and the tension went away in a few days. Not sure if that affects my Mg stores in my body but it did make me SUPER tired so maybe it does get absorbed idk. That was my last remaining symptom. I tried stopping the Mg for a few days and had no relapses or changes. I therefore believe as of right now I am 100% longhaul covid free and would consider myself cured. Mg supplementation will probably be part of my life going forward as my active lifestyle predispositions me to low levels, but I do not feel I need to take anything to keep my health together. The only thing I'm taking every single day is fish oil, which I have been taking since long before covid. Final update with other things to consider: Alright I think I'm at around 3 months, still feeling great. Back to my old self. Just wanted to update that I will probably begin to be less active on reddit in general as I am about to move cities and start an in person job. I wanted to make this post as good of a resource as I could and have made many edits since first posting. When I was sick and struggling this sub was one of the only things that gave me hope and without it I wouldn't have been able to piece things together to ultimately get better. I'm extremely blessed and wanted to give back in any way I could. Some final thoughts: If you're somewhat reaching a plataeu with this method, I'd highly suggest looking into vitamins/minerals that magnesium "unlocks." These primarily include vitamin d and zinc, but honestly could be many vitamins. Take a look at your diet history and see what you may have been missing. Iron has been shown to mediate glutamate/dopamine as well, so ferritin levels could be another path to look into. There is strong research between ferritin levels and autonomic/immune function. Sub polled here, about 2/3 of the people who had had ferritin tested were low. Ferritin under 50 is associated with POTS. Some other things I tried that were at least kind of helpful (not cures but helpful) were tart cherry, beet juice/powder, ashwaganda, maca root, l-theanine, taurine, lemon balm, oil of oregano, l-carnitine, and Benadryl. Also thiamine. This is a big one. I actually was taking benfothiamine for about 6 weeks (finished a bottle of it) right before I started taking the magnesium. I didn't feel any super big benefits from thiamine itself, but now after hearing from others I think that may have been part of the reason I had such good and rapid results from magnesium. Thiamine is a cofactor for magnesium. You need one to use the other. Many people with CFS have seen insane improvements from thiamine, so if you have never supplemented with it/diet is low, it is for sure worth a shot. I could link many many research articles about how thiamine connects to this whole theory, but in general searching "thiamine and ___" with things like glutamate, dopamine, ebv, dysautonomia, etc will yield a lot of interesting research. r/mag: To everyone that has side effects taking Magnesium L Threonate - Try this Also this is gonna sound sus but one thing that strangely helped me A LOT was when I was in these panic attack/wound up modes I'd usually have a spinal pain associated with it, and I could go find the trigger point right where my spine met my ribs and kind of press/hold and massage it out and that would strangely calm me down very well (google spinalis muscles for visual aid). I also felt OMM and active release chiropractic techniques help me a lot with my breathing, I had issues where my ribs wouldn't expand/move correctly due to muscle restriction and this helped a lot. Also recommend subscapularis and serratus massages/stretches as well as the diaphragm. Peanut roller and hypervolting. Potential root idea (for some) - Nitric oxide depletion caused by MOUTH BREATHING during sleep resulting in sympathetic nervous system dominance IF ALL ELSE FAILS: Check the comments on this post Good luck to everybody in their recoveries! Greatly appreciate what everybody has done for me here. Thank you. submitted by /u/Tezzzzzzi to r/covidlonghaulers [link] [comments]