Are you baffled by too many choices when it comes to magnesium supplements? This essential mineral helps with energy levels, sleep, mental health and much more but with so many supplements available, how do you know which one to choose?
Here at Ethical Nutrition 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 forms. We also look at dosages and 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 [1] linked to:
- Energy production
- Hormone formation and function
- Blood pressure regulation
- Muscle function
- Mental wellbeing and handling stress
- Sleep
- Bone health
Despite its importance, an estimated 75% of adults in the UK do not get enough magnesium through their diet. Because of this, a significant number are seeking out magnesium supplements to tackle symptoms like anxiety, muscle cramps and poor sleep.
Which form of magnesium is best?
Picking the right magnesium supplement can feel daunting. So, we’ve summed up the key differences between each type to help you choose.
Magnesium oxide
One of the cheapest forms of magnesium available, magnesium oxide has a poor absorption rate compared to other forms 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 primary form of energy used by cells. Magnesium malate is well absorbed and makes a great option for supporting muscle function and energy levels as well as mental health and hormone balance.
Magnesium taurate
This form combines magnesium with the amino acid taurine. Taurine supports cardiovascular function and healthy blood pressure [2] and these effects are enhanced by binding it with magnesium. If you’re looking to support heart health and energy levels, opt for magnesium taurate.
Magnesium glycinate
Magnesium glycinate combines magnesium with the amino acid glycine. As a neurotransmitter, glycine has a calming effect in the brain and is also involved in antioxidant production, liver health, and immune health [3]. 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 is used to produce stress hormones in the adrenal glands [4]. Magnesium glycinate supports this process and has a calming effect on the nervous system, helping to reduce anxiety and tension.
Mood Regulation
Magnesium is needed for the production and function of key neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. Published case studies demonstrate the effectiveness of magnesium glycinate for alleviating depression in as little as 7 days [5].
Manage PMS
Magnesium has been shown to alleviate pre-menstrual syndrome (PMS) [6] and is even more potent when combined with vitamin B6.
Enhances insulin sensitivity
Insulin receptors require magnesium to be able to function properly. Both human [7] and animal studies [8] demonstrate the positive effect of magnesium supplementation on insulin resistance and blood glucose regulation.
Enhances 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 taken to fall asleep, and enhance overall sleep quality [9].
Supports Muscle and Nerve Function
By influencing neuromuscular signals and balancing calcium levels within the body, magnesium glycinate promotes healthy muscle and nerve function. This can be especially helpful if you are experiencing muscle cramps, restless legs, or nerve discomfort.
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 [10].
Dosage, side effects, and contraindications
Magnesium glycinate is well tolerated and less likely to cause loose stools or diarrhoea compared to other forms of magnesium like oxide or citrate.
Our magnesium glycinate supplement provides 180mg of elemental magnesium per dose. Elemental weights tell you how much of the mineral you are taking, rather than the overall 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 is advisable to consult your healthcare practitioner before using magnesium glycinate. It can potentially interact with bisphosphonates, blood pressure drugs, and corticosteroids. Equally, certain medications deplete levels of magnesium, making supplementation essential.
How to choose a magnesium supplement
If you’re looking to add magnesium glycinate to your wellness routine, here’s our advice on what to look for:
- Research the brand. Look for trustworthy brands who are transparent about how they source and manufacture their products and ensure an ethical supply chain.
- Additives: some supplements are filled with bulking agents and other unnecessary additives.
- Type of magnesium: check the ingredients list to see what form of magnesium is in the product. A brand may boast “magnesium glycinate” on the front of the label but a quick glance at the ingredients may reveal it is mainly magnesium oxide with a small amount of glycinate.
As leading UK supplement providers, we use the finest vegan ingredients and planet-friendly packaging. You can be sure that our product is 100% magnesium glycinate with no unnecessary binders, fillers, or other additives. Why not start with our magnesium glycinate or try our magnesium bundle today.
You might also enjoy reading:
Nutrition and Natural Treatments for Fibromyalgia
Magnesium with Malate: The Benefits of This Savvy Supplement
References
- J. Hoenderop, J. G., & M. Bindels, R. J. 2015. Magnesium in Man: Implications for Health and Disease. Physiological Reviews. doi.org/PRV-00012-2014
- Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. 2023. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19). https://doi.org/10.3390/nu15194236
- Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. 2017. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative Medicine and Cellular Longevity doi.org/10.1155/2017/1716701
- Cuciureanu, M.D., & Vink, R. 2011. Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System [online]. Adelaide (AU): University of Adelaide Press.
- Eby, G.A., Eby, K.L. 2006. Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. 67(2):362-370. doi:10.1016/j.mehy.2006.01.047
- Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. 2010. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl1), 401-405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
- Morais, J.B.S., Severo, J.S., de Alencar, G.R.R., de Oliveira, A.R.S., Cruz, K.J.C., Marreiro, D.D.N., Freitas, B.J.E.S.A., de Carvalho, C.M.R., Martins, M.D.C.C.E., & Frota, K.M.G. 2017. Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition. 38:54-60. doi:10.1016/j.nut.2017.01.009
- Liu, H., Li, N., Jin, M., Miao, X., Zhang, X., & Zhong, W. 2020. Magnesium supplementation enhances insulin sensitivity and decreases insulin resistance in diabetic rats. Iranian Journal of Basic Medical Sciences, 23(8), 990-998. doi.org/10.22038/ijbms.2020.40859.9650
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M., Rashidkhani, B. 2012. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences 17(12):1161-1169.
- Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. 2021. An update on magnesium and bone health. Biometals, 34(4), 715-736 doi.org/10.1007/s10534-021-00305-0
