For best absorption, choose magnesium orotate, oxide or citrate. Too much: Tolerable upper limit (UL) = 350 mg.
The best type of magnesium for arthritis is magnesium chloride, especially topical magnesium chloride.
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.
KAL Magnesium Glycinate
Coming in fully chelated form—enabling easy absorption and minimal digestive stress—this magnesium supplement containing glycinate not only promotes bone and muscle health, but also supports the body's stress response and healthy relaxation.
What it does: Magnesium strengthens bones; maintains nerve and muscle function; regulates heart rhythm and blood sugar levels; and helps maintain joint cartilage. How much: Recommended dietary allowance (RDA) = 420 milligrams (mg) daily for men 31 and older; 320 mg for women.
Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.
Low magnesium intake is associated with increased knee pain in subjects with radiographic knee osteoarthritis: data from the Osteoarthritis Initiative. Osteoarthritis Cartilage.
Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.
Magnesium glycinate
Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes ( 23 ). Magnesium glycinate is easily absorbed and may have calming properties.
Supplements for joint lubrication can be quite effective.
These include glucosamine, chondroitin, fish oil, turmeric, and S-adenosyl-L-methionine. Always speak with a doctor before taking a new supplement as they may interact with other medications or cause adverse side effects.
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.
Glucosamine, chondroitin, omega-3, and green tea are just a few of them. Glucosamine helps keep the cartilage in joints healthy and may have an anti-inflammatory effect. Natural glucosamine levels drop as people age.
Vitamins D and K are both important for bone strength, and vitamin K is involved in cartilage structure. Supplementing these two nutrients may be helpful if you're deficient in them.
Magnesium is not only good for reducing inflammation and pain, but there is evidence that low magnesium levels can actually cause joint problems such as osteoarthritis.
Vitamin D status influences musculoskeletal health. Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.
Orally, magnesium citrate is the best absorbed form (but it's bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs.
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.
Magnesium has been shown to be effective for treating intra- and post- operative pain and for blunting autonomic, somatic, and endocrine reflexes to noxious stimuli (Kara et al., 2002; Koinig et al., 1998; Levaux et al., 2003).
If you have pain, a dose of 250 to 500 mg of magnesium a day can start to decrease these deficiencies as well as the pain, after just several weeks — while also leaving you feeling more energetic and decreasing your risk of heart disease!
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.