While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. 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.
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.
In conclusion, Mg supplementation may significantly reduce different human inflammatory markers, in particular serum CRP and NO levels.
Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation. Magnesium is one of the most common minerals in the body.
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.
Magnesium sulfate -- Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy. Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely.
Magnesium may reduce inflammation, improve muscle function, and lower stroke risk. 3 The nutrient has been shown to help people with certain health conditions, including type 2 diabetes and migraines. People with arthritis may also benefit from magnesium.
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.
While this doesn't prove that magnesium alone can help with sleep, taking a magnesium supplement each night before bed won't necessarily hurt you. However, it's recommended that you see your healthcare provider before you start popping magnesium supplements at bedtime.
Risks of long-term use: While Magnesium Glycinate is generally considered safe in the short term, there is some evidence to suggest that long-term use of magnesium supplements could potentially lead to health issues.
Magnesium glycinate can help with this type of insomnia as well by regulating Gamma-Aminobutyric acid (GABA). GABA is a neurotransmitter that essentially puts your brain into “sleep mode” at night. It quiets communication, powering systems down and easing you into sleep.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Diet has been shown to be associated with rheumatoid arthritis (RA), and magnesium has been shown to inhibit inflammatory responses, but research on the relationship between dietary magnesium and RA is limited and controversial.
Drinking your coffee black is going to be your best bet when it comes to fully enjoying its anti-inflammatory properties, as research has shown that diets higher in sugar can contribute to inflammation. If you're not a fan of black coffee, just try limiting your intake of added sugar and super sugary coffee creamers.
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.
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.
We recommend daily use for at least three months to see the full effects on sleep.
Magnesium is available in many forms. Recommended forms include magnesium citrate, magnesium gluconate, and magnesium lactate, all of which are more easily absorbed into the body than other forms.
Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including those linked to sleep. 1 Some research suggests that certain types of magnesium, including magnesium glycinate and magnesium L-threonate , may improve sleep quality and duration.