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.
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.
With various types of magnesium supplements to choose from, it can be hard to know what type is best. However, it is important to keep in mind that no matter the specific type of magnesium taken, they all share the same overall physical benefits.
Magnesium L-Threonate is an easily absorbed, extremely bioavailable form of magnesium, and is the optimum form for supporting brain and nervous system health.
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.
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.
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 Citrate (MC): Magnesium Citrate is important for gut health since it increases bowel movement and alleviates constipation. 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.
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.
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.
Health Benefits of Consuming Magnesium Glycinate
Supports bone health: Magnesium is an essential mineral for bone health, and magnesium glycinate may be particularly effective at promoting bone strength and density.
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.
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.
Magnesium Glycinate Side Effects
Some of the less severe side effects include stomach upset and other “mild gastrointestinal symptoms,” notes Dr. Nooristani. However, taking too much of the supplement may lead serious symptoms such as: Kidney issues. Nervousness.
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.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Magnesium. Zinc, vitamin B12 or vitamin D.
The lowdown. Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
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.
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.