Almost half of the magnesium in our bodies is actually found in our bones, so it is crucial that we include it as part of our bone-building plan. Similarly to vitamin D, magnesium works to increase the absorption of calcium. There are two highly effective forms of magnesium:
Supports bone health: Magnesium is an essential mineral for bone health, and magnesium glycinate may be particularly effective at promoting bone strength and density.
Bone Strength
Magnesium citrate helps to regulate the transport of calcium across cell membranes, playing a key role in bone creation. The bones are also a reservoir that stores magnesium for the body. Approximately 60% of the body's total magnesium is in the bones.
Magnesium helps to break down sugars and might decrease insulin resistance. Osteoporosis: Magnesium plays a role in the development of healthy bones, and people with higher levels of magnesium might have a higher bone mineral density. This is important in helping reduce the risk of bone fractures and osteoporosis.
A recent study by Frost & Sullivan, funded through a Council for Responsible Nutrition Foundation grant, found that women aged 55 and older who take 100 mg of magnesium supplements per day could reduce their risk of osteoporosis and potentially save $6.8 billion in hospital utilization costs.
There have been reports from human studies of bone lesions and lower BMD in cases of acute exposure to high-dose magnesium (19–22), but to our knowledge, there are no data on chronic exposure to excess magnesium intake in relation to BMD and fracture risk.
Magnesium Glycinate is Required in The Organism for:
Regulating heartbeats and body temperature. The metabolism of calcium, phosphorus, potassium, zinc and sodium. Better uptake of Vitamin C, D and E, and better absorption of B-group vitamins.
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.
Magnesium is a mineral that plays an important role in maintaining healthy bones. It contributes to increased bone density and helps prevent the onset of osteoporosis.
Potential magnesium glycinate side effects
Taking too much of a magnesium supplement may cause nausea, diarrhea or stomach cramps. It can also interfere with other medications by affecting the absorption rates. Magnesium can also bind to antibiotics which limits their effectiveness.
If you have osteoporosis or osteopenia, make sure you are getting from your supplement 250 mg to 750 mg per day. If you eat regularly a lot of the magnesium rich foods, you'll probably only need to supplement at the lower end of the range. If not, supplement the full 750 mg per day.
Who should avoid magnesium citrate? Magnesium citrate may interact with drugs, including specific antibiotics and medications that doctors prescribe to lower calcium concentration in the urine, such as potassium or sodium phosphate. People on low-sodium or restricted-sodium diets should also avoid magnesium citrate.
Many researchers and nutritionists now believe magnesium is more important than calcium in order to maintain healthy bones. In addition, magnesium is responsible for more than 300 biochemical reactions, all necessary for optimum health.
The main ones are calcium and vitamin D supplements. Most adults should get between 1,000 and 1,200 milligrams of calcium and 600 to 800 international units (IU) of vitamin D every day.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis. Getting more magnesium from foods or dietary supplements might help older women improve their bone mineral density.
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.
Overall, if you are looking for a magnesium option that may provide the most calming and restful effect in the evening or using it for overall mood support, a magnesium glycinate may be your better option. In addition, you may see some anti-inflammatory support from the glycinate form as an added bonus!
Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
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.