While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or
In conclusion, Mg supplementation may significantly reduce different human inflammatory markers, in particular serum CRP and NO levels.
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.
Those still planning to take a magnesium supplement should know that the best magnesium for sleep is magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic.
Diet has been shown to be associated with rheumatoid arthritis (RA), and magnesium has been shown to inhibit inflammatory responses, but research on the relationship between dietary magnesium and RA is limited and controversial.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
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 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.
Risks of long-term use: While Magnesium Glycinate is generally considered safe in the short term, there is some evidence to suggest that long-term use of magnesium supplements could potentially lead to health issues.
When magnesium dietary intake, supplementation, and/or serum concentration suggest/s the presence of magnesium deficiency, it often is associated with low-grade inflammation and/or with pathological conditions for which inflammatory stress is considered a risk factor.
Additionally, magnesium has strong anti-inflammatory benefits. We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body. This form of magnesium is less likely to have a laxative effect than magnesium citrate.
For individuals who need to take magnesium supplements, there is some encouraging news. Contrary to popular belief, these supplements do not cause weight gain. In fact, having higher levels of magnesium in the body can facilitate weight loss and aid in maintaining a healthy physique.
NSAIDs . Nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve pain and reduce inflammation. Examples include ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve).
Upgrade Your Diet
Refined carbohydrates, red meats, and fried foods raise inflammation in your body. Swap out unhealthy foods for inflammation-fighting fruits, vegetables, nuts, beans, and fish. Plan your menu around foods such as tomatoes, blueberries, almonds, walnuts, lentils, and salmon.
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 deficiency symptoms include: Fatigue. Leg cramping or twitching. Unexplained muscle weakness.