Can I take Magnesium threonate and Magnesium glycinate for my insomnia and anxiety issues?

Q. Can Magnesium threonate and Magnesium glycinate treat anxiety and insomnia?

Answered by
Dr. Achanta Krishna Swaroop
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Dec 14, 2022

Hello doctor,

I am a 75-year-old female who is healthy and active every day. However, sometimes I tend to suffer from anxiety and insomnia. I have had insomnia and anxiety issues since my late 20s and early 30s. I want to ask, can I take a Magnesium threonate capsule in the morning for mental health and cognition and a Magnesium glycinate capsule at night to help my insomnia and anxiety? Or any suggestions would be appreciated. I am currently taking tablets Alpralozam, Pravastatin, Losartan, and Amlopidine.



Welcome to

I read your query and can understand your concern.

I suggest you stop taking medications as you are already on antihypertensive medications. From a lifestyle point of view, you need to eliminate stress and anxiety the natural way. As per your doubt, you can take Magnesium glycinate capsules, but it does have side effects of nausea and diarrhea. These side effects will not occur if you take them with your food. I will suggest a few strategies to improve and sustain cognitive powers.

1. You can take Magnesium glycinate capsules at dinner or with breakfast, but I suggest natural remedies.

2. To relieve stress and anxiety, you can regularly practice deep breathing exercises and healthy diets rich in fruits and vegetables (more vegan-based diet). Yoga, meditation, social networking, and connections would greatly help you at this age. Friendly interaction with your neighborhood daily would be healthy too. If you need a diet chart that can improve your cognitive performance, you can consult me.

Hope this helps.

Thanks and take care.

Hello doctor,

Thanks for the reply.

I heard that taking Magnesium threonate capsules helps prevent dementia, and it has a better possibility of crossing the brain barrier out of the other magnesium. I wanted to take both as long as the dosage was not too high. I am very active and friendly with my neighbors and the clients I come across at my business. If so, how many Magnesium glycinate capsules can I take at night?



Welcome back to

I read your query and can understand your concern.

For people aged 31 years and above, the standard daily magnesium intake is 320 mg for females. So as long as you have the amount of magnesium in your diet, you would not require either of the tablets because, although rare, the adverse effects potentially include interaction with antihypertensives and cardiovascular drugs. It is perfect that you are friendly and healthy at this age.

I would recommend you consume more of these foods to increase your daily magnesium intake and prevent the possibility of dementia as well.

1. Dark green, leafy vegetables, such as Swiss chard, spinach, avocadoes, black beans, broccoli, basil, and tomatoes.

2. Nuts (almonds) and chia, and sesame seeds.

3. All kinds of beans and lentils.

4. Whole, unrefined grains.

5. Fruits, such as bananas, dried figs, and blackberries.

The more you balance on this diet, the less the possibility of cognitive impairment. So be stress-free and relaxed. Be physically active and socialize as well.

Natural remedies function best because we do not need adverse effects that too when kidney functions tend to get low with aging.

Hope this helps.

Thanks and take care.

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