Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones. While you can take a supplement, and even spray your skin with magnesium spray, there's no better way of getting the magnesium you need than from the foods you eat.
The best dose of magnesium. A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules.
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.
Magnesium is critically necessary to treat all hormonal imbalance issues – including PMS, PCOS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue.
Magnesium has been shown in many studies to be a regulating mineral. If your estrogen levels are too high or too low, then magnesium can help bring them back to stable levels, which will positively impact testosterone and progesterone.
It is not for long-term use. Anyone experiencing chronic, long-lasting episodes of constipation should avoid magnesium citrate. Using magnesium citrate regularly may cause the body to become dependent on it, making it difficult for a person to pass stools without using laxatives.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
The ones that are best absorbed and are more bioavailable include magnesium aspartate, glycinate, citrate, lactate, and chloride forms. Magnesium oxide and magnesium sulfate are generally not absorbed as well.
Magnesium aspartate, citrate, chloride, and malate are known for being the most bioavailable — or best absorbed — in the body to replenish magnesium levels. Still, your healthcare provider may suggest other types depending on your specific needs ( 35 ).
Foods high in magnesium
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
Liquids, powders, or some other forms of this product may contain sugar and/or aspartame. Liquid products may also contain alcohol. 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.
“Magnesium may help regulate neurotransmitters that are directly related to sleep,” Dr. Umeda says. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body. (It's important to note that magnesium plays only a supporting role in their function.)
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
Research has found that magnesium glycinate is one of the most absorbable forms, along with citrate, chloride, lactate, and aspartate5 . It is also important to note that zinc and calcium can reduce magnesium's absorption6 , so be mindful of what you take it with.
Magnesium Glycinate
This means that magnesium is combined with the amino acid glycine. Overall, the glycinate form absorbs better and is least likely to cause digestive distress.
Common side effects of magnesium citrate may include:
loose stools, diarrhea, stomach cramps; upset stomach; dizziness; or. increased sweating.
Under normal conditions for healthy individuals, excessive intake of magnesium citrate does not pose a health risk because the kidneys remove excess magnesium from the bloodstream. Some people may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements.