For best absorption, choose magnesium orotate, oxide or citrate. Too much: Tolerable upper limit (UL) = 350 mg.
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 glycinate is highly absorbable and popular due to its potential health benefits. This magnesium has much to offer from supporting bone health to reducing muscle cramps and improving sleep quality.
Recap. Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
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.
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.
Additionally, magnesium has strong anti-inflammatory benefits. We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body.
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.
In conclusion, an increased magnesium dietary intake is associated with a better knee cartilage architecture, also when adjusting for potential confounders, suggesting a potential role of magnesium in the prevention and treatment of knee osteoarthritis.
Glucosamine + Chondroitin: Glucosamine and Chondroitin are the most recommended options in the market and for a good reason. Both are already a natural part of your bones and joints, so they tend to relieve any stiffness, pain, or inflammation in the joints when supplied externally.
Numerous studies have demonstrated that magnesium supplementation and correction of deficiency has improved the aforementioned conditions. 1 Specifically in chronic pain magnesium can be helpful for offsetting the effects of calcium, which relaxes muscles and nerves.
Numerous clinical studies have found that magnesium has beneficial effects in patients suffering from neuropathic pain, dysmenorrhea, tension headache, acute migraine attack, and others.
Magnesium in the Body: A Brief Background
Magnesium as a dietary supplement has been commonly used and studied for possible benefit to both acute and chronic pain, migraine, muscle cramps, and overall well-being.
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.
About Magnesium Bisglycinate
* The compound magnesium bisglycinate is also called magnesium glycinate. However, because it has two glycine molecules attached, it is more accurately called “bisglycinate” (bis = two).
If you're trying to combat leg cramps or even just relax before bed, one of my favorite forms is magnesium glycinate. It's highly absorbed and well tolerated without producing a laxative effect.
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.
The key is to use the correct forms of magnesium. The best is magnesium taurate or magnesium malate for fibromyalgia. These typically offer the most efficient absorption. Magnesium citrate, which is the most commonly found is a good laxative but not for maximum absorption.
Magnesium can also reduce physiological symptoms like headaches, muscle pain, back pain, and stomach pain. In addition, magnesium benefits mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid.
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.
For most adults, a daily dose of 200-400 milligrams of Magnesium Glycinate is generally considered safe.