Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms [2,12]. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate [12-16].
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.
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.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
Oral: Magnesium glycinate is thought to be the best type of oral supplement when correcting a severe magnesium deficiency. Sublingual: Angstrom Magnesium is 99% pure Magnesium that's applied under the tongue. Especially good for those who are severely magnesium deficient.
Magnesium citrate is the form of magnesium that your body absorbs with the most ease. Magnesium oxide has a higher level of elemental magnesium in it. Some of the best heart health supplements will contain these two types of magnesium in them.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
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.
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 side effects
The most common side effects of magnesium supplements15 are diarrhea, cramping, and digestive upset. This is more common in certain forms of magnesium—like magnesium oxide and magnesium citrate.
Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb.
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.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible.
Magnesium prevents calcium buildup in cholesterol plaque in arteries, which leads to clogged arteries. Magnesium levels are inversely associated with cardiovascular disease risk.
The Link Between Magnesium, Potassium, and the Heart
This is the critical link between these two ions and the heart — magnesium is critical to transporting potassium into the heart cells and optimizing heart health.
Adding nutrients like magnesium, CoQ10, taurine, and L-carnitine may help in some cases. In more severe cases of heart palpitations, your doctor may suggest prescription medication like beta-blockers.