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 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.
Magnesium glycinate
Research on magnesium glycine indicates that people tolerate it well and that it seems to cause minimal side effects. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium.
Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
Orally, magnesium citrate is the best absorbed form (but it's bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs.
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.
Which form of magnesium is best for sleep and anxiety? Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb.
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.
Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
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.
What's the best way to get magnesium? We recommend the powdered form over the tablet form. Magnesium in the tablet form requires your stomach acid to ionise the mineral. Resulting in less absorption and more excretion.
We think Zen by White Wolf is the best magnesium powder supplement Australia has to offer. It has a precise blend of ingredients designed to improve your energy levels, sleep, mood and recovery times.
Magnesium will not help you lose belly fat. You can't spot reduce fat. However, magnesium has a positive correlation with weight loss.
Glycine helps make it easier for the body to absorb magnesium so that it can be put to use where it's needed most. This study reports that magnesium glycinate is highly absorbable with a lower risk for loose stools with higher doses. Magnesium glycinate may also exert calming effects due to its glycine attachment.
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.
Yes! It does not harm your body to take different forms of magnesium. In fact, everyone's need for magnesium varies, so it can be beneficial for you to take a couple of forms of magnesium to ensure you are getting enough.
High-fat foods in general may reduce the absorption of magnesium. The quality of fats in your diet appears to make a difference in how much magnesium you retain from the foods you eat, and how much is depleted.