Are you baffled by too many choices when it comes to magnesium supplements? This essential mineral helps with energy levels, rest, mental health, and much more. However, with so many supplements available, how do you know which one to choose?
Here at Honest Nourishment, we offer three types of magnesium: glycinate, malate, and taurate. In this article, we explore the health benefits of magnesium glycinate and how it differs from the malate and taurate types. We also look at dosages, contraindications, and share tips on what to look for when choosing a magnesium supplement.
What Does Magnesium Do?
Magnesium is involved in more than 600 enzymatic reactions related to:
- Energy production
- Hormone formation and function
- Blood pressure regulation
- Muscle function
- Mental wellbeing and stress management
- Sleep
- Bone health
Despite its importance, an estimated 75% of adults in the UK do not get enough magnesium through their diet. As a result, many are turning to magnesium supplements to address symptoms like anxiety, muscle pain, and poor sleep.
Which Type of Magnesium Is Best?
Choosing the right magnesium supplement can feel overwhelming. To help you decide, we’ve summarized the key differences between each type.
Magnesium Oxide
One of the least expensive forms of magnesium, magnesium oxide has a poor absorption rate compared to other types and can have a laxative effect.
Magnesium Citrate
Magnesium bound to citric acid, magnesium citrate can also cause loose stools or diarrhea in sensitive individuals.
Magnesium Malate
Malic acid plays an important role in ATP (adenosine triphosphate) production—the key form of energy used by cells. Magnesium malate is well absorbed and is a great choice for supporting muscle function, energy levels, mental health, and hormone balance.
Magnesium Taurate
This form combines magnesium with the amino acid taurine. Taurine supports cardiovascular function and healthy blood pressure, and these effects are enhanced by binding it with magnesium. If you want to support heart health and energy levels, magnesium taurate is a good option.
Magnesium Glycinate
Magnesium glycinate combines magnesium with the amino acid glycine. As a neurotransmitter, glycine has a calming effect on the brain and is also involved in antioxidant production, liver health, and immune function. Easy to digest and well absorbed, magnesium glycinate may help manage symptoms of anxiety, low mood, hormonal imbalance, blood pressure dysregulation, poor sleep, and low energy.
What Does Magnesium Glycinate Do?
Let’s take a closer look at how magnesium glycinate can help.
Stress Management
Magnesium has been shown to interact with the hypothalamic-pituitary-adrenal (HPA) axis, which is central to the body’s stress response. We need more magnesium during times of stress because it’s used to produce stress hormones in the adrenal glands. Magnesium glycinate supports this process and has a calming effect on the nervous system, helping to reduce stress and anxiety.
Mood Regulation
Magnesium is essential for the production and function of key neurotransmitters like serotonin and dopamine, which are critical for mood regulation. Released case studies demonstrate the effectiveness of magnesium glycinate in relieving depression in just seven days.
Manage PMS
Magnesium has been shown to alleviate premenstrual syndrome (PMS) and is more potent when combined with vitamin B6.
Enhances Insulin Sensitivity
Insulin receptors need magnesium to function properly. Both human and animal studies show the positive effect of magnesium supplementation on insulin resistance and blood sugar regulation.
Improves Sleep Quality
Magnesium already has natural muscle-relaxing properties, and when combined with the calming effects of glycine, it can be a great aid for restful sleep. Studies show that magnesium supplements improve melatonin levels, reduce the time it takes to fall asleep, and enhance overall sleep quality.
Supports Muscle and Nerve Function
By affecting neuromuscular signals and stabilizing calcium levels in the body, magnesium glycinate promotes healthy muscle and nerve function. This can be particularly helpful if you are experiencing muscle aches, restless legs, or nerve pain.
Promotes Bone Health
Magnesium helps your body use calcium and vitamin D3 to maintain bone density. Research shows that people who consume less than the recommended amount of magnesium have a higher risk of bone fractures and low bone density.
Dosage, Side Effects, and Contraindications
Magnesium glycinate is well tolerated and less likely to cause loose stools or diarrhea compared to other forms of magnesium like oxide or citrate.
Our magnesium glycinate supplement provides 180mg of essential magnesium per dose. It’s important to note the quantity of the mineral you are taking, rather than the total weight of the mineral plus its carrier molecule (i.e., magnesium + glycine).
It is important to follow the dosage instructions as taking excessive amounts of magnesium can cause side effects like irregular heartbeat, very low blood pressure, and muscle weakness.
If you are taking any medications, it’s recommended to consult your healthcare provider before using magnesium glycinate. It can potentially interact with bisphosphonates, blood pressure medications, and corticosteroids. Similarly, certain medications deplete magnesium levels, making supplementation necessary.
How to Choose a Magnesium Supplement
If you’re looking to add magnesium glycinate to your health routine, here’s our advice on what to look for:
- Research the brand: Look for reputable brands that are transparent about how they source and produce their products and ensure an ethical supply chain.
- Ingredients: Some supplements are loaded with bulking agents and other unnecessary additives.
- Type of magnesium: Check the ingredients list to confirm what type of magnesium is in the product. A brand may claim to offer “magnesium glycinate” on the label, but a quick look at the ingredients might reveal that it’s mostly magnesium oxide with a small amount of glycinate.