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.
With various types of magnesium supplements to choose from, it can be hard to know what type is best. However, it is important to keep in mind that no matter the specific type of magnesium taken, they all share the same overall physical benefits.
Which form of magnesium is best for sleep and anxiety? Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb.
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.
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.
Magnesium taurate -- Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
Magnesium Citrate (MC): Magnesium Citrate is important for gut health since it increases bowel movement and alleviates constipation. Magnesium Citrate also aids in weight loss by allowing the stool to soak, causing it to become softer and travel more swiftly through the body.
What's the best way to get magnesium? We recommend the powdered form over the tablet form. Magnesium in the tablet form requires your stomach acid to ionise the mineral. Resulting in less absorption and more excretion.
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.
Potential magnesium glycinate side effects
Taking too much of a magnesium supplement may cause nausea, diarrhea or stomach cramps. It can also interfere with other medications by affecting the absorption rates. Magnesium can also bind to antibiotics which limits their effectiveness.
Magnesium will not help you lose belly fat. You can't spot reduce fat. However, magnesium has a positive correlation with weight loss.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
First, choose a form of magnesium that matches the reason you're taking it. Some forms, such as magnesium citrate and magnesium chloride, are absorbed better than others -- and magnesium chloride is less likely to cause diarrhea and other side effects.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Magnesium is important for maintaining muscle and nervous system function, cardiac electrical properties, and for supporting immune system as well as regulating glucose and insulin metabolism [2,3].
In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Magnesium glycinate is highly absorbable and popular due to its potential health benefits. This magnesium has much to offer from supporting bone health to reducing muscle cramps and improving sleep quality.
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 glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.