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.
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.
Can you take magnesium citrate and glycinate together? Yes, just be sure not to take a high dose of both types, which may cause some side effects. Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body.
Magnesium Citrate vs. Glycinate: Concluding Thoughts
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 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.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
If you want something for general, whole-body health and to maintain optimal magnesium levels, magnesium citrate is a good choice. If you want to increase your magnesium levels with a formula that offers more brain-boosting benefits, something like magnesium L-threonate is going to be a better option.
For most adults, a daily dose of 200-400 milligrams of Magnesium Glycinate is generally considered safe.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
Magnesium glycinate is known for its calming effects and is often used to promote relaxation and better sleep, says Fultz. It's best taken at night before bed.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together.
Share on Pinterest Excessive dosage of magnesium supplements can cause hypermagnesemia. If the body has absorbed too much magnesium, a person may notice any of the following symptoms, which can range from mild to very severe: lethargy.
Contrary to popular belief, these supplements do not cause weight gain. In fact, having higher levels of magnesium in the body can facilitate weight loss and aid in maintaining a healthy physique.
Accumulation of magnesium in the blood can cause muscle weakness, but does not damage the kidney directly.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
This is why it is common for individuals who have magnesium deficiency to suffer from occasional muscle cramping and tension. “While there are three common varieties — glycinate, oxide, and citrate — research suggests that glycinate may be best absorbed when compared with the other two forms of magnesium.”
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.