Supports bone health: Magnesium is an essential mineral for bone health, and
Magnesium supplements can help reduce inflammation and pain in people with arthritis. The best magnesium supplements for arthritis include magnesium glycinate, magnesium citrate, and magnesium malate.
Recommend purpose: Magnesium Glycinate is effective for the management of inflammatory disease, as well as maintaining nervous system function. Magnesium glycinate is recommended to help manage symptoms of depression, anxiety and stress.
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.
For example, one short-term study found that 290 mg/day elemental magnesium (as magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, suggesting that bone loss decreased.
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.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
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.
Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.
Magnesium chloride is known to be effective at treating muscle spasms. It: Helps relieve muscle tension, tightness and stiffness. Aids working muscle tissue, allowing for quicker muscle recovery after strenuous exercise.
For best absorption, choose magnesium orotate, oxide or citrate. Too much: Tolerable upper limit (UL) = 350 mg.
Vitamins D and K are both important for bone strength, and vitamin K is involved in cartilage structure. Supplementing these two nutrients may be helpful if you're deficient in them.
Magnesium glycinate, like most other forms, can help increase magnesium levels in the blood, aiding a variety of health complications from migraine headaches to high blood pressure.
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.
Accumulation of magnesium in the blood can cause muscle weakness, but does not damage the kidney directly.
Glycine helps make it easier for the body to absorb magnesium so that it can be put to use where it's needed most. This study reports that magnesium glycinate is highly absorbable with a lower risk for loose stools with higher doses. Magnesium glycinate may also exert calming effects due to its glycine attachment.
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.
Bisphosphonates are usually the first choice for osteoporosis treatment. These include: Alendronate (Fosamax), a weekly pill. Risedronate (Actonel), a weekly or monthly pill.
Many researchers and nutritionists now believe magnesium is more important than calcium in order to maintain healthy bones. In addition, magnesium is responsible for more than 300 biochemical reactions, all necessary for optimum health.