Magnesium malate: This type of magnesium is easily absorbed by the body and associated with decreased muscle pain, says Kimszal. However, she notes that some studies observe no effect in older adults.
The answer depends on your individual needs and preferences. If you're looking to address constipation, magnesium citrate might be your best choice. If you're seeking relaxation and improved sleep, magnesium glycinate may be the better option.
One of its most important functions is that it plays a key role in producing energy. This makes it vitality important for all cellular functions and processes. It helps maintain normal muscle and nerve function, keeps heart rhythm regular, supports a healthy immune system, and keeps bones strong.
Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
While a healthy kidney is capable of excreting excess magnesium, a damaged kidney may not have this same advantage. Thus, individuals with heart or kidney problems (e.g., chronic kidney disease) should especially get approval from their provider before using the supplement.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
A: Magnesium glycinate may help support healthy bones and muscles, promote relaxation, provide energy, regulate mood, improve sleep quality, improve digestion, reduce stress and anxiety, support healthy blood pressure and heart health, and more.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn't include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation. Magnesium is one of the most common minerals in the body.
However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day. Still, the National Institutes of Health (NIH) states that the recommended daily allowance (RDA) of magnesium ranges between 310 to 420 mg .
Supplemental magnesium commonly includes Magnesium Glycinate or Magnesium Citrate because they're better absorbed in the body than other forms like Magnesium Oxide.
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Magnesium also has an anti-inflammatory role and can help to keep arteries clear. Additionally, use of magnesium glycinate may help normalize irregular heartbeats (or “heart flutters”) that cause chest pains and feelings of anxiety.
You may begin to notice improvements after about a week of supplementation, but do not waiver from your dose as directed. If you are using transdermal magnesium it works instantly due to the quick absorption through the skin, which bypasses the digestive system.
B-complex vitamins
The research found that vitamin B6 can help improve sensory nerve conduction, while vitamin B12 plays a key role in nerve repair. You can find vitamin B1 in oranges, meat, and other vegetables. You can also find vitamin B in vitamin B-fortified cereals and oatmeal.