Dr. V Clinic of Acupuncture and Integrative Oriental Medicine

06/14/2026

A lot of mental health , mood and energy depends on physiology . And physiology is driven, in a very big part, by nutrition.
A very interesting article appeared that looks at the vitamin C levels in the blood as well as supplementation on mental performance, mood and mental /brain health in general.

Plasma vitamin C levels are associated with brain structural networks on MRI: A large cohort study | PLOS One

Background Neurodegenerative diseases significantly impact brain health in older adults, and although dietary vitamin C intake has been associated with a reduced risk of cognitive impairment, it remains unclear whether plasma vitamin C levels independently affect brain structure and neural connectiv...

06/11/2026

Can Indian food help depression?
Maybe not the samosas 😊
But one ingredient in Indian cuisine has gained major scientific attention:
Saffron.
Used in Eastern medicine for over 2,500 years, saffron has shown potential benefits for:
✔️ mood
✔️ anxiety
✔️ emotional well-being
Interestingly, some studies also found reduced snacking and support for weight management.

06/08/2026

One of the new ways to help insomnia symptoms reviewed in an interestin article below:
Are Magnesium Glycinate Supplements Worth It?
Author:
Alice Oglethorpe
Medically reviewed by:
Ann Eastman, MD
Ann Eastman, MD
Christy Beyer, MD FACOG MSCP, Midi Clinician
Christy Beyer, MD, FACOG, MSCP

Magnesium glycinate supplements have become a go-to care solution for people experiencing sleep issues, stress, muscle cramps, or constipation—and unlike some other forms of magnesium, it's usually pretty easy on the stomach, though how much you'll actually notice depends on the person. There's decent research behind it, too.
If you've ever stared at a wall of supplements and wondered what half of them even do, you're far from alone. Magnesium glycinate supplements are one example actually worth learning about. Studies find it can help with sleep, stress, constipation, and muscle cramps—and compared with other forms of magnesium, it's easier on your stomach to boot.

Here's what you need to know about how the supplement works, how to take it, magnesium glycinate benefits and side effects to know, and whether it makes sense for your health goals.

Whether magnesium glycinate will actually make a difference for you comes down to what you're trying to address. If you're dealing with poor sleep, muscle cramps or tension, constipation, or everyday stress, there's a real chance it could help—especially if magnesium isn't a big part of your diet. That said, it's not a fix for everything. More serious issues like clinical insomnia, an anxiety disorder, or an underlying medical condition that needs treatment are probably beyond what a supplement can tackle on its own. A healthcare professional, such as a Midi clinician, can help determine whether magnesium glycinate supplements may be right for you.

If you do want to try the supplement, the smartest approach is to treat it like a trial run: Pick a specific time frame—1 or 2 months is reasonable—and pair it with some lifestyle adjustments (better sleep habits, stress management, more movement—we'll touch on these more below). Go in with a clear sense of what you're hoping to improve, then track how you feel over time.

When the trial's up, you'll have a much better idea of whether the supplements are worth continuing.

Image showing logos of insurance companies accepted by Midi

What Is Magnesium Glycinate?
As you might suspect, magnesium glycinate is a combination of magnesium (a mineral) and glycine (an amino acid). Glycine isn’t the only thing magnesium can be combined with, but it’s a popular choice. This is because it may be easier on your gastrointestinal (GI) system than some other forms of magnesium, like magnesium citrate, and it’s absorbed better than others, like magnesium oxide.

One other thing to keep in mind when comparing magnesium supplements is to check the label for the amount of elemental magnesium in the supplement. Different supplements have different percentages of elemental magnesium in them. For example, one supplement may be 42% elemental magnesium while another might be 10%. That’s why you shouldn’t compare the total weight of the supplement, but instead compare the amounts of elemental magnesium.

And while it can be natural to assume that the more elemental magnesium the better, the form it takes is also important. As mentioned above, some types aren’t as well absorbed as others.

What Is Magnesium Glycinate Good For? (Most Common Uses in Midlife)
Now, let’s get into the nitty gritty of what, actually, you might take magnesium glycinate supplements for:

Sleep issues: This may be the most common benefit linked to magnesium supplements, but more research is needed to fully confirm a link. Some studies have found that magnesium intake is associated with sleep quality and sleep duration, but researchers need to do a randomized controlled trial to truly confirm a cause-and-effect relationship. The reason for the potential link: Magnesium can help reduce activity in the nervous system and promote muscle relaxation.
Muscle cramps and tension: Magnesium is important for maintaining good muscular health, as it’s involved in muscle contractions and nerve transmissions. So, in theory, a magnesium supplement could help lessen the intensity and frequency of muscle cramps. Research still hasn’t proven a link, but for those who don’t get a lot of magnesium through their diet, magnesium supplements may be worth trying.
Stress: Even a mild magnesium deficiency can make you feel irritable, nervous, and somewhat anxious. It makes you more susceptible to feeling stressed because of its impact on the stress response and the release of neurotransmitters. A supplement has been shown to help for some people, reducing cortisol and improving their response to stress. Keep in mind, though, that a magnesium supplement is no replacement for professional mental health help.
Constipation: Some research shows a link between higher magnesium intake and lower instances of constipation. For those with chronic constipation, a supplement may be able to help (but it depends on dose and individual response, so work with a clinician to figure out what’s best for you).
Headaches: Some people who get cluster headaches or migraine episodes can get relief with high levels of magnesium. Research has found that by taking a daily magnesium supplement, you may get severe headaches less often.

Magnesium Glycinate Benefits: What the Evidence and Real-World Use Suggest
As with many supplements, YMMV—your mileage may vary. That is to say: Magnesium glycinate may have no impact on some people but lead to a big improvement in others. In general, though, the benefits tend to be subtle rather than hugely dramatic.

And benefits depend on whether you had adequate levels of magnesium in your body before you started taking the supplement. The more of a deficiency you start with, the more of an impact the supplements can have.

Whatever your reason for taking magnesium glycinate, you should pair it with lifestyle changes as well. Say you’re taking it to improve your sleep. It’s best to also work on your overall sleep hygiene, like dimming lights at night, not looking at screens close to bedtime, avoiding caffeine too late in the day, and keeping a consistent sleep schedule.

It also may take time—weeks, in some cases—to notice a difference. If your symptoms are severe, don’t just cross your fingers and hope that magnesium glycinate will help. Talk with a healthcare professional, such as a Midi clinician, as soon as possible to get a full treatment plan in place, which may or may not include the supplement.

If your symptoms are mild, you can probably try magnesium glycinate on your own without initial testing, but there’s no harm in bringing it up with a healthcare professional, such as a Midi clinician.

A quick note on testing your blood for magnesium levels: your body stores the majority of its magnesium in your bones, organs, and tissue, so testing doesn’t tell the whole story.

Magnesium Glycinate Dosage: How Much to Take and When
When taking a magnesium supplement, there definitely can be too much of a good thing: Excess magnesium from supplements can cause diarrhea, nausea, and cramping. That’s why it’s important to read the label and see how much elemental magnesium you’re getting per serving.
It’s recommended you don’t go above 350 milligrams (mg) per day. Don’t worry about counting the magnesium you’re getting from food—your body flushes that out efficiently.

There are also some things you can do to help your body react well to the supplement. Don’t instantly start taking too much too fast. Instead, begin with a low dose and gradually raise it, until you notice your GI symptoms resolve (just don’t go over that 350-mg daily limit). Or, if you’re noticing symptoms, try splitting the daily dose into two parts, taking one in the morning and one in the evening. (However, if you’re taking magnesium for sleep support, it’s best to take the full dose in the evening.)

Magnesium Glycinate Side Effects and Interactions
Even if you stick to the daily recommended limit, you may still notice a few side effects when taking magnesium glycinate. These usually include nausea, vomiting, and diarrhea.

There’s also a double-edged sword with magnesium. Yes, it can help you feel sleepy at night, but it can also make you feel drowsy during the day, especially if you take it in the morning or at higher doses. If that’s happening, try adjusting your dose or when you take the supplement and see whether that helps.

Your clinician will be able to guide you on how much to take, what kind of magnesium to take, and when to take the supplement for the biggest improvement to your health.

Frequently Asked Questions (FAQs)
What are the benefits of magnesium glycinate?
Magnesium glycinate may help improve your sleep. It may also reduce constipation, muscle cramps, stress, and headaches. Although magnesium supplementation won’t work for everyone, it may be worth trying if your symptoms are mild and your clinician signs off on it.

What are the signs of low magnesium?
If you have an actual magnesium deficiency, you may have fatigue, numbness, and muscle issues like spasms, cramps, and weakness. You may want to try a magnesium supplement or increase magnesium-rich foods like nuts, seeds and whole grains to see if your symptoms resolve. Otherwise, do check in with your clinician.

What is the downside of magnesium glycinate?
Some people may experience side effects when taking magnesium glycinate. These include nausea, vomiting, and diarrhea. They are more likely if you’re taking larger doses, so start small and gradually work your way up.

Is it safe to take magnesium glycinate supplements daily?
For most people, it’s safe to take up to 350 mg of elemental magnesium supplements every day. Check with your healthcare provider first, though, as certain medical conditions or other medications may make a magnesium supplement less safe.

06/03/2026

A landmark June 2026 study published in Nature Neuroscience by researchers at the Icahn School of Medicine at Mount Sinai provides the first direct evidence that Deep Brain Stimulation (DBS) physically remodels white matter pathways.
This structural rewiring alters functional communication across large-scale neural networks. It provides a long-sought biological explanation for how DBS successfully reverses treatment-resistant severe depression over extended periods.How DBS Remodels Brain ArchitectureWhile traditional psychiatric treatments focus primarily on gray matter or chemical imbalances, DBS for severe depression targets the brain's "communication highways". The study reveals that continuous electrical stimulation alters the brain at both a micro and macro level:Boosts Myelination: The electrical impulses cause a notable multiplication of oligodendrocytes—the specialized support cells responsible for creating myelin.Strengthens White Matter Integrity: By building a thicker protective myelin coating around nerve fibers, DBS repairs and insulates damaged pathways. This is measured via a selective increase in fractional anisotropy, a clear biological marker of optimized structural organization.Targets Critical Mood Tracts: The structural repair specifically takes place in the cingulum bundle, a major white matter pathway located adjacent to the subcallosal anterior cingulate cortex (SCC) which directly regulates mood, motivation, and emotional processing.Reshaping Brain NetworksThis anatomical remodeling directly alters brain-wide communication. The increased insulation along the white matter tracts allows mood-regulating networks to talk to each other without interruption. Most notably, the therapy shifts functional connectivity within the default mode network, a circuit highly linked to the negative rumination and "stuck" mental states characteristic of major depression.
Why This Matters for Clinical RecoveryThis discovery bridges a massive knowledge gap in neuropsychiatry. Previously, it was difficult to reconcile why a device sending instant electrical impulses took weeks or months to actually lift a patient's mood.
The fact that DBS acts as a catalyst for neuroplasticity explains the gradual, sustained, and progressive nature of a patient's recovery. Rather than working as an artificial "happy switch," the physical rebuilding of these neural circuits removes the deep biological barriers keeping patients trapped in severe depressive states.

06/03/2026

For most of human history, people rarely lived alone.

Humans survived in tribes, villages, and tightly connected communities where daily life involved constant social interaction. People worked together, ate together, sang together, danced together, grieved together, and celebrated together.

Modern neuroscience and anthropology suggest those behaviors were not just cultural traditions.

They were biological regulation systems.

Researchers found that shared social experiences like music, synchronized movement, physical closeness, storytelling, and communal meals can activate brain systems linked to emotional safety, bonding, and stress reduction.

Activities like singing and dancing together may increase dopamine, serotonin, endorphins, and oxytocin, chemicals associated with connection, pleasure, trust, and emotional stability.

At the same time, chronic isolation can affect the brain very differently.

Scientists increasingly describe loneliness as more than an emotional feeling. The brain often interprets prolonged social disconnection as a survival threat, increasing stress activity and elevating cortisol over time.

Many researchers call this an “evolutionary mismatch.”

Human brains evolved for constant community, physical presence, shared rituals, and face to face interaction. Modern life often replaces those experiences with screens, isolation, artificial stimulation, and passive entertainment.

People now frequently eat alone.
Work alone.
Scroll alone.
Process stress alone.

The nervous system may not fully recognize digital connection as a replacement for real social belonging.

That does not mean modern depression or anxiety are caused only by loneliness, and it does not mean community instantly solves mental health struggles. Psychological wellbeing is complex and influenced by biology, trauma, environment, health, and many other factors.

But science increasingly suggests humans regulate each other more deeply than most people realize.

Sometimes the brain is not simply “broken.”

Sometimes it is responding to conditions humans were never biologically designed to live in for long periods of time.

Connection was never just emotional.

For humans, it may have always been neurological survival.

Source

Research on social bonding, loneliness, and evolutionary psychology

Studies on oxytocin, cortisol, and communal regulation

Anthropology and neuroscience research on human social behavior

Disclaimer

This content is for educational and informational purposes only and is not medical advice. Mental health experiences vary between individuals. Consult qualified healthcare professionals for mental health support or treatment decisions.

06/03/2026

Vitamin B12 and folate deficiencies are closely tied to chronic fatigue and reduced motivation, a link strongly reinforced by a landmark study out of Osaka Metropolitan University. When these crucial water-soluble vitamins drop, they cause a spike in an amino acid called homocysteine. Elevated homocysteine serves as a clear warning indicator for hidden nutritional exhaustion, even in otherwise healthy people.

Biological Mechanisms
Homocysteine Build-up: Low B12 and folate prevent the body from breaking down homocysteine.
Energy Metabolism: Both vitamins convert nutrients from food into cellular energy.
Oxygen Delivery: Deficiencies cause macrocytic anemia, leaving you with fewer, abnormally large red blood cells.
Cell & Nerve Repair: Folate drives cell growth while B12 maintains the protective myelin sheaths around nerves.

Gender Differences in Symptoms
The data reveals that a lack of these vitamins can affect men and women differently:

In Men: Higher homocysteine levels strongly correlate with severe physical fatigue.
In Women: The deficiency presents primarily as a profound loss of motivation and mental drive.

Who is Most at Risk?
Plant-Based Dieters: Vegetarians and vegans are highly prone to B12 deficiency since the nutrient is primarily found in animal products.

Absorption Issues: Individuals with gut conditions like celiac disease or Crohn's struggle to process these vitamins.

Long COVID Patients: Viral infections can heavily deplete cellular stores of B12 and folate, mirroring Myalgic Encephalomyelitis/Chronic Fatigue Syndrome.

06/01/2026

Emotiins might not start in the brain.

Anxiety and insomnia may not start only in the brain. Modern research increasingly shows a strong connection between the gut, nervous system, and emotional health. The gut contains billions of neural connections and communicates directly with the brain through the vagus nerve. Gut inflammation, micr...

05/28/2026

05/28/2026

Insights from a new anatomy workshop entitled Classical Anatomy in Chinese Medicine