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Research has found that magnesium glycinate can help ease pregnancy-induced leg cramps. According to one study, in which 80 pregnant women took 300mg of magnesium glycinate a day, the frequency of cramping, as well as the intensity of leg cramping, reduced by 50%. 13 7. It may help with PMS
Noah L, et al. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. Magnesium supplements can help people who are deficient in it up their levels. Magnesium deficiency is one of the more common deficiencies, with half of the total population in the US being deficient in this mineral. 15
Magnesium is involved in many aspects of our wellness. It’s also abundant in everything from magnesium oils to magnesium bath salts and sprays.
It can be hard to recognise if you need to boost your intake of this mineral because getting too little magnesium often doesn’t cause noticeable symptoms. National Center for Biotechnology Information. PubChem Compound Summary for CID 84645, Magnesium glycinate. Magnesium glycinate is a compound formed by combining magnesium and glycine, an amino acid with sleep-promoting effects.Magnesium malate: helps improve magnesium levels in the body and may be useful in treating fibromyalgia Magnesium plays a crucial role in the body, regulating blood pressure, blood sugar levels, neurotransmitters, and more. For those who do not get enough magnesium, taking more may: Fathizadeh N, et al. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: A meta-analysis of prospective studies. Am J Clin Nutr. 2012 Feb;95(2):362-6. doi:10.3945/ajcn.111.022376 As we’ve just mentioned up above, the one thing that most forms of magnesium have in common, is they can have a bit of a laxative effect. 21
This type of magnesium is a compound of magnesium and taurine. Limited evidence suggests it may lower blood pressure and protect the cardiovascular system. If you’re currently on antibiotics or other medications, you should consult with a doctor or pharmacist before taking magnesium glycinate. They can provide further explanation on how the magnesium may interact with these medications and how it’ll affect absorption. Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies 1, 2, 3, 4. Am J Clin Nutr. 2012;95(2):362-366. doi:10.3945/ajcn.111.022376 Armstrong C; American Academy of Neurology; American Headache Society. AAN/AHS update recommendations for migraine prevention in adults. Am Fam Physician. 2013;87(8):584-585. Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears easier for the body to absorb than other forms.Magnesium is an essential mineral that aids in regulating more than 300 bodily systems, including immune health, muscle and nerve function and blood sugar control. Additionally, magnesium may help to alleviate migraines, improve heart health and maintain bone health. Though deficiency is rare, certain people may be at risk of magnesium deficiency and may benefit from taking a supplement: Glycine magnesium is often used to support sleep issues and help with relaxation. 9,10 But it can also be used to help with the symptoms of PMS, memory function, muscle cramps and headaches. 11,12,13,14 Magnesium malate Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress: A systematic review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429
Blancquaert L, Vervaet C, Derave W. Predicting and testing bioavailability of magnesium supplements. Nutrients. 2019;11(7):1663. doi: 10.3390%2Fnu11071663 Magnesium glycinate helps our bodies to function properly, particularly when it comes to making sure we have enough energy, and our bones are healthy. One of the ways we can boost our magnesium is through our diet, with good food sources, including flaxseed, tofu, and almonds. What are the best magnesium glycinate supplements Next up, we have magnesium sulphate, but you’ll probably know this as Epsom salts! This is created by combining magnesium with sulphuric acid to form small, colourless crystals. These can be taken as either an oral supplement or in the bath as a transdermal supplement – aka absorbed through your skin. 18 A 2019 animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this. What can magnesium oxide do for you, then? While it’s not known for its use to help with magnesium deficiency, it is used to support with mild indigestion, heartburn and constipation. 7 Magnesium glycinateThere are two changes included with the new formula; a more bioavailable magnesium powder and a subsequently larger capsule as the new magnesium is less dense. The new magnesium source material is run through additional filtration steps after reaction to remove all the unreacted magnesium oxide and glycine. The result is a purer, “fully reacted” magnesium glycinate which is more readily absorbed. The link between magnesium intake and diabetes risk may be connected to hypomagnesemia, a condition that signifies low levels of magnesium in the body, according to the National Institutes of Health (NIH). More research on magnesium deficiency and the development of type 2 diabetes is needed, though, and the American Diabetes Association notes there’s not enough evidence to say magnesium supplements can improve blood sugar regulation in people with diabetes. Costello RB, et al. (2016). Perspective: The case for an evidence-based reference interval for serum magnesium: The time has come. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152
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