Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production.
Magnesium helps to reduce fatigue and exhaustion. The mineral plays an important role in maintaining normal nervous system activity. A magnesium deficiency can interfere with the transmission of nerve impulses. It may also reduce circulation.
Dr. Dean recommends building up from 75 mg to up to 600 mg a day for one to three months and seeing if your symptoms improve. For people with severe magnesium deficiency, 600-1200 mg/day are needed.
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.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
Magnesium glycinate is an excellent choice for deficiency, chronic fatigue, fibromyalgia, nerve pain, chronic pain, muscle cramps and also to help improve mood. A further advantage of magnesium in its glycinate form is the glycine amino acid component.
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.
Conclusion. Magnesium Glycinate is a popular sleep aid that may offer numerous benefits for individuals who have trouble falling or staying asleep. Studies have shown that Magnesium Glycinate can improve sleep quality, reduce anxiety, and help manage other health conditions.
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.
Some of the first signs of magnesium deficiency can be: Fatigue. Loss of appetite. Muscle spasms.
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.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
High magnesium levels (hypermagnesemia) can result from taking too many magnesium supplements. It can lead to lethargy, gastrointestinal symptoms, low blood pressure, and cardiac arrest.
One of the side effects of magnesium might be drowsiness. In this case, you should consider magnesium supplementation at the end of the day (with dinner) to prevent the midday magnesium slump.
Magnesium glycinate is known for its calming effects and is often used to promote relaxation and better sleep, says Fultz. It's best taken at night before bed.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
In general, organic salts of magnesium—which will include citrate and glycinate—provide better absorption because they are more water soluble than inorganic magnesium forms.
Magnesium also has an anti-inflammatory role and can help to keep arteries clear. Additionally, use of magnesium glycinate may help normalize irregular heartbeats (or “heart flutters”) that cause chest pains and feelings of anxiety.
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 helps relax muscles and calm the brain, which can help you to sleep better. But, unlike melatonin, it won't actually make you drowsy or feel sleepy.
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.