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Thorne products are made in a lab that meets quality and safety standards set by NSF International and the Therapeutic Goods Administration (TGA), a regulatory body in Australia responsible for assessing supplements. Magnesiumis certainly a hard-working mineral. But what are the best forms of magnesium? And why might you need more of it? Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5(Suppl 1):i3-i14. doi:10.1093/ndtplus/sfr163
Montgomery DR, et al. (2022). Soil health and nutrient density: Preliminary comparison of regenerative and conventional farming. 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 Taking it as an oral supplement can be used for magnesium deficiency and to help with constipation. However, it is most commonly used in the bath as it can support your skin health. Having said this, more scientific research is needed in this area to clarify. 19 Magnesium chloride Kieboom BCT, Niemeijer MN, Geening MJG, et al. Serum magnesium and the risk of death from coronary heart disease and sudden cardiac death. JAHA. 2016;5(1):e002707. doi:10.1161/JAHA.115.002707 whether you have a condition that makes it difficult for your body to absorb magnesium or that requires more magnesiumMagnesium 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 supplements pose little risk for side effects or toxicity, but experiencing magnesium glycinate side effects is still possible. Potential magnesium glycinate side effects may include diarrhea, cramping and digestive upset. Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-33. How much magnesium glycinate should you take for migraines and headaches? A general recommendation is to take about 400 to 500 milligrams a day. (Less may also be helpful, so start low and increase as needed.) Magnesium oxide is also a good option for preventing and treating migraines. 5. Beneficial for Blood Pressure (Hypertension)
In the same way, magnesium can interfere with osteoporosis drugs if the doses are taken too close together. Fang X, et al. (2016). Dose-response relationship between dietary magnesium intake and risk of type 2 diabetes mellitus: A systematic review and meta-regression analysis of prospective cohort studies. Moretti A, et al. (2021). What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Rondanelli M, Faliva MA, Tartara A, et al. An update on magnesium and bone health. Biometals. 2021;34(4):715-736. doi:10.1007%2Fs10534-021-00305-0 If you’re interested in trying some magnesium glycinate supplements, it’s worth considering a few factors before you choose one. This includes:Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis. J Intern Med. 2007;262(2):208-14. 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. It acts as a neurotransmitter in the central nervous system, aka a chemical messenger in your body! 8 Magnesium plays a key role in bone formation and directly influences parathyroid hormone and Vitamin D levels, which are linked to healthy bone formation. 11 This means that having an adequate intake of magnesium is useful for supporting healthy bones. 5. It may help with headaches and migraines
Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance?. Nutrients. 2017;9(9):946. Published 2017 Aug 28. doi:10.3390/nu9090946 Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326Chiuve SE, Korngold EC, Januzzi JL Jr, et al. Plasma and dietary magnesium and risk of sudden cardiac death in women. Am J Clin Nutr. 2011;93(2):253-260. doi:10.3945%2Fajcn.110.002253 Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. 2006;362-370. doi:10.1016/j.mehy.2006.01.047 Pure Encapsulations Magnesium Citrate is in a facility that’s NSF registered and CGMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization. Rosanoff A, Costello RB, Johnson GH. Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials. Nutrients. 2021;13(1):195. Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. In a 2013 study, participants taking magnesium glycinate did not report any instances of diarrhea, but the study notes that diarrhea can be a possible side effect for some other types of magnesium.
Magnesium sulfate: also known as Epsom salt and often used in bathwater to help relieve muscle tension Norouzi M, Rezvankhah B, Haeri MR, Heydari H, Tafaroji J, Shafigh N, Avval JO, Dahmardeh AR, Masoumzadeh N, Gharehbeglou M. Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis. Eur J Transl Myol. 2022;32(3):10622.
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Magnesium glycinate comes in several forms, including liquid and capsule form. Capsules are the most common type of magnesium glycinate supplement. Magnesium glycinate is typically available in capsules containing 120 milligrams or 125 milligrams, which means most people need to take several doses per day to meet their needs (usually between 250 and 420 milligrams for adults). Magnesium Glycinate vs. Citrate Magnesium glycinate is bound to the amino acid glycine. Animal and test-tube studies suggest that glycine may have a calming effect on the brain, which is why it’s thought to be beneficial for sleep. Intravenously, potassium phosphates were discovered. Can I Take Magnesium With Blood Pressure Medication?
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