For endometriosis, Magnesium Glycinate is often recommended due to its excellent absorption and calming effects, helping with cramps, sleep, and hormonal balance, while Magnesium Malate is also beneficial for energy and muscle soreness, with both being better choices than forms that cause digestive upset. Always consult your doctor before starting new supplements for endometriosis.
There are many different forms of magnesium, and we prefer magnesium glycinate because the body easily absorbs it, and it's less likely to cause stomach upset. Some studies show that taking a magnesium supplement and eating enough magnesium can lower a person's risk for endometriosis symptoms (18).
Omega 3 and alpha-lipoic acid improved endometriosis-associated pain in human studies. Curcumin, omega 3, NAC, vitamin C, and ECGC supplementation decreased endometriotic lesion size in animal and human studies. Curcumin, omega 3, and NAC were found to prevent disease pathogenesis or recurrence in animal studies.
Choose a complex if you want comprehensive magnesium support, or glycinate if you specifically need better sleep and stress support with minimal digestive effects.
Magnesium glycinate has been shown to have calming properties that help relax muscles and nerves, promoting better sleep quality 12. This is particularly beneficial for menopausal women who often experience sleep disturbances due to hormonal changes, including declining estrogen and progesterone.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
Through optimal metabolism, magnesium supplementation may be helpful in balancing high levels of estrogen by removing excess estrogen in the body. Common symptoms related to high levels of estrogen include heavy menstrual bleeding, weight gain, anxiety and depression.
Individuals with diabetes, intestinal disease, heart disease, or kidney disease should avoid magnesium unless specifically instructed by their healthcare provider. Overdose: Signs of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue.
Which Magnesium Type Is Best for Your Health Needs?
Anti-inflammatory foods have been shown in studies to help reduce endometriosis symptoms. Consume a diet high in leafy greens and vegetables, omega-3 fatty acids (found in foods such as fish, nuts, and seeds), and green tea. Limit your intake of high-FODMAP foods, gluten, and dairy.
The low estrogen is caused by premature aging of the ovaries due to endometriosis induced chronic pelvic inflammation. If you know anyone with these symptoms, they need to be carefully evaluated for diminished ovarian reserve and treated appropriately.
A simple hot water bottle or hot bath may help to reduce pain. Some women also find heated wheat bags to be effective.. Being comfortable and reducing stress will also be beneficial. NSAIDs such as Ibuprofen, Voltarol and Ponstan (mefanemic acid) block the production of prostaglandins in the body.
Another study [21] was conducted to better understand the in vitro effects of serum 25(OH)D concentration on human endometriotic stromal cells. This study revealed that vitamin D controls endometriotic cell growth and inflammation and that endometriosis is associated with a low vitamin D status.
Magnesium malate is best used for muscle soreness, chronic inflammation, fibromyalgia, and improving energy.
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.
For many people, it's important to take vitamin D and magnesium together. Without magnesium, your body can't use vitamin D. And if you take vitamin D supplements, this can make a magnesium deficiency worse. There are natural ways to increase both your vitamin D and magnesium levels.
Lindsay Cook, PharmD, is a consultant pharmacist working with long-term care facilities. Magnesium glycinate is generally safe, but it can cause side effects at high doses. High doses of magnesium glycinate may cause diarrhea, gas, or stomach pain. Very high or long-term use can lead to magnesium toxicity.
Mild hypermagnesemia (less than 7 mg/dL) - Asymptomatic or paucisymptomatic: weakness, nausea, dizziness, and confusion. Moderate hypermagnesemia (7 to 12 mg/dL) - Decreased reflexes, worsening of the confusional state and sleepiness, bladder paralysis, flushing, headache, and constipation.
"For most women, I recommend Thorne Magnesium Bisglycinate," says Peterson. "It's a highly bioavailable form that supports relaxation, hormone health, and restful sleep without gastrointestinal side effects."
Magnesium is known to relax smooth muscle, potentially influencing retrograde menstruation, which is considered a primary cause of endometriosis [54,55].
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.