Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms. If you are taking magnesium to address constipation and gut issues, the citrate form will be a better fit.
Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It is absorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
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.
People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
Magnesium Malate
This is one of the better absorbed forms of magnesium, which increases both serum and muscle levels of magnesium. Preliminary research shows that it may be effective in treating symptoms of fibromyalgia and chronic fatigue, as malate is involved with energy production.
It is a good idea to take a B-vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Recommend purpose: Magnesium Glycinate is effective for the management of inflammatory disease, as well as maintaining nervous system function. Magnesium glycinate is recommended to help manage symptoms of depression, anxiety and stress.
Magnesium chloride is known to be effective at treating muscle spasms. It: Helps relieve muscle tension, tightness and stiffness. Aids working muscle tissue, allowing for quicker muscle recovery after strenuous exercise.
This type of magnesium is thought to be gentler on the stomach than magnesium oxide is on its own. The recommended dosage is one capsule per day. 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.
Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.
A potential cause of leg cramps is a vitamin deficiency, though research into this is ongoing. Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.
It's been suggested that drinking 2 to 3 ounces of tonic water before bedtime can prevent leg cramps at night.
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.
Magnesium supplements can cause excessive accumulation of magnesium in the blood, especially with patients who have chronic kidney disease. Accumulation of magnesium in the blood can cause muscle weakness, but does not damage the kidney directly.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.