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.
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.
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.
Magnesium chloride: This form of magnesium is often used topically, in the form of lotions or oils, to support muscle and joint health, says Hartnett.
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 often recommended for nerves and muscles because it promotes relaxation and calmness. It is known for its gentle and calming effects on the nervous system, making it a popular choice for individuals seeking relief from muscle tension and stress.
Form of Magnesium used: Citrate. Benefits: Magnesium Citrate is highly bioavailable in the body, well absorbed and can help with cellular energy production. We've also used it in our Advanced Cramp Relief.
Magnesium is essential for proper muscle function and acts to relieve tight, sore and cramped muscles. It controls muscle contraction and acts as a muscle relaxant. It can therefore be vital in the treatment of back pain and cramps by relaxing back muscles, kidney stress and muscular tension.
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.
While a healthy kidney is capable of excreting excess magnesium, a damaged kidney may not have this same advantage. Thus, individuals with heart or kidney problems (e.g., chronic kidney disease) should especially get approval from their provider before using the supplement.
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.
If you are taking a tablet, consistency with low-dose, longer-term supplementation is the key to maximizing effectiveness. You may begin to notice improvements after about a week of supplementation, but do not waiver from your dose as directed.
You may also consider taking a supplement. Recommended chelated forms include magnesium citrate, magnesium ascorbate, magnesium orotate, magnesium glycinate, or a combination of these. Beware: some people are more sensitive to the citrate form. Meanwhile, others find the glycinate form offers the fewest side effects.
Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.
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.
He recommends magnesium glycinate, which is bound to the amino acid glycine and is available in capsule or tablet form. Research has found that magnesium glycinate is one of the most absorbable forms, along with citrate, chloride, lactate, and aspartate5 .
Magnesium Malate
This is one of the better absorbed forms of magnesium, which increases both serum and muscle levels of magnesium. Preliminary research shows that it may be effective in treating symptoms of fibromyalgia and chronic fatigue, as malate is involved with energy production.
Magnesium has been found to help ease tense muscles and to help them relax, rather than contract constantly whilst you're recovering. Not only that, but magnesium is also renowned for its anti-inflammatory benefits.
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.