Magnesium Glycinate: great for calming, helping with sleep and hormone balance. Magnesium Citrate: known to be best for constipation and gastrointestinal issues, it is less bioavailable than other chelated forms of magnesium.
It can be particularly effective during the menopause by supporting both both heart and bone health. It can also help with menopausal insomnia and other symptoms such as low mood. Yet, surprisingly, adult women do not get enough magnesium from their diet: we need approx 300mg a day (see food sources below).
I recommend magnesium glycinate or bisglycinate (the mineral joined to the amino acid glycine). It's the type of magnesium that is most absorbable and the least likely to cause diarrhea. Magnesium bisglycinate has the added benefit of glycine, which calms the nervous system and improves insulin sensitivity (14,15).
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.
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.
Magnesium glycinate – a well-absorbed, gentle form of magnesium that is usually delivered as a powder taken in water. Best taken before bed it is wonderful at promoting a good night's sleep. Research supports its use for anxiety and also insomnia, stress and depression.
Magnesium supplements can benefit people in menopause, but be sure to talk to your healthcare provider before taking any new supplements. While it may benefit some, magnesium can be toxic at high levels. Any vitamin or supplement can interact dangerously with specific health problems or medications.
Symptoms of low magnesium levels include muscle weakness and cramps – potentially putting you at risk of injury. Magnesium also helps move blood sugar into your muscles and dispose of lactic acid, which can build up after exercising, leaving your body sore and uncomfortable.
Magnesium Citrate also aids in weight loss by allowing the stool to soak, causing it to become softer and travel more swiftly through the body. Magnesium Glycinate: Magnesium Glycinate is a soluble magnesium that is readily absorbed by the body and has a soothing effect on stress, anxiety, and sadness.
The best dose of magnesium
A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules.
Hormone creation - magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into perimenopause or are just off the Pill and your levels are low, it can be your best friend.
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.
B Vitamins
Riboflavin – found in milk, eggs, mushrooms, and fortified cereals – daily recommended intake of 1.1mg for women. Niacin – found in meat, fish, eggs, and wheat flour – daily recommended intake of 13.2mg for women. Pantothenic acid – found in chicken, beef, eggs, mushrooms, and avocados.
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.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders.
If you're suffering from poor sleep, then I would recommend taking it just before you go to bed. But if you're looking for something to help with stress and anxiety, to give you some mental clarity, focus and energy, then I may recommend taking magnesium in the morning.
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.