Magnesium glycinate (also called magnesium bisglycinate) is well-tolerated and absorbed in the body.
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.
Magnesium Glycinate
Overall, the glycinate form absorbs better and is least likely to cause digestive distress. More commonly, you will find magnesium glycinate in capsule form.
Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
Doses less than 350 mg daily are safe for most adults. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects. When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE.
The answer depends on your individual needs and preferences. 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.
Supplemental magnesium commonly includes Magnesium Glycinate or Magnesium Citrate because they're better absorbed in the body than other forms like Magnesium Oxide.
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.
In addition, some people cannot tolerate magnesium because of the gastrointestinal (GI) side effects. What kind of magnesium is best? For people who struggle with slow bowel movements or constipation, any magnesium supplement should be fine.
To a certain extent, it may be possible to still supplement with magnesium despite a sensitivity. Many of the allergic responses to magnesium seem to be a result of simply getting too much magnesium at once. In essence, it's your body's way of saying “Whoa, slow down!”.
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. Recently, one customer told me it's been so effective at reducing her leg cramps, magnesium glycinate has changed her life.
Magnesium glycinate and citrate are both widely available in sleep aids, while magnesium oxide and chloride are often used to relieve constipation and heartburn. Most supplements detail exactly what type of magnesium they contain.
Magnesium glycinate: Magnesium glycinate is magnesium bound to glycine (an amino acid). 2 Easy for the body to absorb, magnesium glycinate is known for its calming properties and may promote relaxation and sleep.
Magnesium diglycinate (Meta Mag®)
It's an easily absorbed form of magnesium that's readily transported to the bloodstream. Evidence suggests that magnesium diglycinate has superior absorption when compared to other forms including magnesium oxide and magnesium citrate.
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.
For this reason magnesium citrate is the most common type of magnesium supplementation and is the recommended choice for most issues and deficiencies. Summary: Magnesium oxide has more elemental magnesium per gram, but is not absorbed as well as magnesium citrate in the body.
Carolyn Dean, the following common factors can deplete the body's magnesium and/or increase the demand for magnesium: Supplements and drugs containing caffeine. Diuretics. Certain medications, including proton pump inhibitors, asthma medications, birth control pills, insulin, digitalis, and certain antibiotics.
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.
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said. Some risks are even more serious.