Magnesium glycinate or magnesium L-threonate!! Does anybody have experience with either of them?. I would like to know which one would be more suitable for addressing my magnesium deficiency and supporting my overall health. Also suggest some best brands. Honest answers will be highly appreciated.
Mag threonate is more expensive but it crosses the blood brain barrier while other forms of magnesium will not. I take both. Mag glycinate for the muscles and threonate for the brain.
How much of each do you take?
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
All magnesium is comb with another ingredient so it depend what you are trying to accomplish. Some give you energy, Some are better for constipation some are better for sleep. You can find a lot of information online.
I have issues related to sleep and constipation. Which magnesium supplement will help me with these?
Get a black-out sleep mask, turn off devices/wifi and unplug bedside electrics, install 'A soft murmur' or other white-noise generator, lavender vaporiser. Prunes, broad-spectrum probiotic or kimchi/sauerkraut for gut (eliminate sweeteners). Best of luck to you. drlaurendeville.com/magnesi...
Please don't do off topic promotion here.
in my bit of research it seems glycinate is good for constipation...
mag. Glycinate for sleep Because glycine helps you reach stage four sleep and mag. Oxide for constipation (because it’s not well absorbed and stays in the gastrointestinal tract holding water)
I eat dates to help with constipation
Dates are delicious but can be unhealthy for women, as they can disrupt the menstrual cycle.
No dates that's a tasty idea sure thought of that.
What works for me is a little prune juice now and then... Also I found out something high in protein by itself (that is, few carbs), like a few eggs or protein powder, (being careful not to have the protein interfere with my C/L) will stimulate a movement a couple hours to a few hours later. (I'm pretty sure it works for my dog too, although probably that is less relevant here.)
This is what Consumer Lab says. (I just happened to be reading this.)
"Summary
Magnesium is an essential mineral for proper metabolism and nervous system functioning, including helping to maintain the electrical stability of the heart (see What It Is).
How do you know if you need to take magnesium? Although magnesium can be easily obtained through the diet and overt magnesium deficiency is not common, nearly half the U.S. population does not get adequate amounts of magnesium and can benefit from increasing magnesium intake from foods or supplementation. People most likely to get inadequate magnesium are adolescents and those over age 70. Conditions that may deplete magnesium include alcohol abuse, diabetes, diseases of the digestive tract, and use of medications such as Nexium and Prilosec.
Inadequate intake of magnesium may modestly elevate blood pressure and increase the risk of osteoporosis and fractures. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness (see Magnesium Deficiency and Insufficiency).
What does magnesium do? In addition to boosting intake, supplementing with magnesium may be helpful for conditions such as migraines and menstrual pain, and it is an effective laxative and antacid. It may also improve glucose status in people with prediabetes -- particularly if they are low in magnesium. It also helps control levels of vitamin D and can boost low levels. Maintaining adequate magnesium intake also has cardiovascular benefits, and maintaining a proper ratio of magnesium to calcium intake may have cognitive benefits, although magnesium threonate, which has been promoted for memory, has shown minimal cognitive benefit (see What It Does).
What did CL's tests of magnesium find? Two supplements were Not Approved because they did not accurately list their chemical forms of magnesium. All other magnesium supplements that ConsumerLab selected for review passed the laboratory tests of their quality. However, this does not necessarily reflect the quality of magnesium supplements in the overall marketplace, as problems with magnesium supplements have been reported by ConsumerLab and others (see ConsumerTips), and ConsumerLab generally does not select products that have previously failed testing because its goal is to find best quality products. Even among Approved products, there were major differences in suggested dosage (from 77 mg to 566 mg daily) and cost — from less than 10 cents to more than $1 to obtain 200 mg of magnesium (see What CL Found).
Which magnesium is best? Among products that were Approved in testing, CL selected two Top Picks for magnesium, both of which have forms of magnesium that are relatively well absorbed. One of these costs just pennies per pill and is our choice when taking no more than 350 mg of magnesium daily. The other costs more but is a good choice if you need to take a higher dose, as it's less likely to have a laxative effect. (For Top Picks among supplements that combine magnesium with other ingredients, see the Reviews of Calcium, Vitamin D, Vitamin K, and Boron).
How do forms of magnesium differ? Magnesium comes in many forms. Magnesium oxide tends to be less expensive than other forms but may also be less well absorbed and more likely to cause diarrhea. Forms that are more water soluble, such as magnesium chloride, citrate and many chelate forms (e.g., bisglycinate), may be better absorbed. Magnesium chloride is less likely to cause diarrhea and is recommended if you are taking a higher dose but it is best in liquid form rather than as a tablet, as it tends to attract and hold water, which can cause pills to disintegrate and create problems with supplement storage. Some magnesium chelates are also less likely to cause diarrhea but are bulky, requiring larger pills to get the same amount of elemental magnesium. Labels are required to show the amount of elemental magnesium in each serving, but you need to read labels carefully. See What to Consider When Buying for more about the different forms.
What's the right dose of magnesium? Most people can get the daily required magnesium from their diet. If you are not getting at least 300 to 400 mg of magnesium from your diet, consider a supplement that will get you to that level. Supplementing with about 200 mg should generally be sufficient and safe.
When used to treat known deficiency, magnesium is often recommended at doses of 250 to 600 mg daily. However, unless treating a deficiency, limit your daily intake of magnesium from supplements and fortified foods to no more than 350 mg (the Tolerable Upper Intake Level), to avoid side-effects. You can easily get the rest of your required magnesium from your diet (see What to Consider When Using).
How can the recommended Daily Value (DV) for magnesium be higher than the Tolerable Upper Intake Level (UL)? The upper limit only applies to magnesium from supplements (and fortified foods). Side effects are not likely to occur from magnesium naturally in foods.
Safety and side effects of magnesium: Magnesium supplements may cause upset stomach, nausea, or diarrhea in some people. If using a powder form of magnesium, be sure to completely dissolve the powder in water before taking it to avoid injury to the esophagus. Although rare, excessive intake of magnesium can cause thirst, low blood pressure, drowsiness, muscle weakness and slowed breathing. Be aware that magnesium can interact with many supplements and drugs including cholesterol-lowering statins, such as rosuvastatin, antibiotics, sotalol, gabapentin, levothyroxine, and triamterene (see Concerns and Cautions)."
Thank you for providing descriptive information. This helped me lot to understand about magnesium
Marc,
You already know I am not a fan of Consumer Lab and their article that you quoted is a perfect example of why I am not a fan of theirs! Here is a direct quote from their article :
' Magnesium chloride is less likely to cause diarrhea and is recommended if you are taking a higher dose but it is best in liquid form rather than as a tablet, as it tends to attract and hold water, which can cause pills to disintegrate and create problems with supplement storage. '
In comparison to their quote, the following article (Magnesium Fact Sheet For Health Professionals) on magnesium from NIH, essentially says the opposite :
ods.od.nih.gov/factsheets/M....
Here is a relevant quote from the NIH article on magnesium :
' Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide [12]. '
My personal experience with magnesium chloride confirms the NIH article quote, not Consumer Lab.
It is just my opinion, but if a company is going to put themselves out there as an informed source, then they should make their best effort to be just that! The above seems like a perfect example of not doing so.
Art
I should have known better.
I've, once again, sent your link and content to them and will pass on their response.
That is a pretty good source for info in general I'm thinking, do they have a website or should I just put consumer labs in the search engine?
I use them mainly because they publish the names of supplements that don't deliver in their label.
Magnesium glycinate and magnesium L-threonate are both excellent options, both are beneficial. Magnesium glycinate is highly bioavailable and gentle on the stomach, making it ideal for addressing magnesium deficiency, improving sleep, and reducing muscle tension. And I think you are also asking for these symptoms.
In contrast, magnesium L-threonate effectively crosses the blood-brain barrier, supporting cognitive functions like memory and learning. For general magnesium supplementation and relaxation, magnesium glycinate is recommended, while magnesium L-threonate is better for brain health.
And the brand I am using recently are
aobnutrition.ie/products/ma...
aobnutrition.ie/products/ma...
I am having both glycinate for healthy sleep, stomach and relaxation, theornate for brain health. You can have it in your shakes or in your food. Make sure you are also having the magnesium rich diet, which is most important. for example; green leafy vegetable, pulses etc.
Thank you for giving complete information
it depends. I prefer magnesium Lotion at bedtime for leg cramps, curling toes and shoulder pain .But magnesium glycinate at bed time is best for sleep and magnesium citrate in am is best for constipation! I’ve read that magnesium threonate is best overall but it doesn’t do a thing for me. So I’d suggest experimenting.
Yeah, but lotion will not help me with my problem. I need to be cured internally to resolve my sleep and constipation issues. I read about a new supplement from your comment, magnesium citrate. Does this mean I have to take two magnesium supplements—magnesium glycinate to cure my sleep issue and magnesium citrate for constipation?
I'm not a medical professional, but I take 4 capsules of Now Magnesium Citrate (500 mg) first thing every morning, at least one hour before taking CL. Recommended dose on botle is 3 capsules, but i need 4 to prevent constipation. And I take one capsule Doublewood Magnesium Glycinate near bedtime (400mg), at least one hour before CL. Don't know if this is medically OK, but have been doing it for a year and I sleep OK at night without severe leg or toe cramps and do not have constipation any more. Plus I apply magneisum lotion to crampy zones like piriformis and shoulder. Just kept trying various doses of various magnesiums and landed here. In the past I tried Magnesium Malate in PM but had to take so many capsules to get a single dose ... Also I read that magnesium may interfere with CL so thats why I take them at least one hour apart.
I use magnesium glycinate - I buy from microingredients.com/ or bulk suppliments -- check both for best price
all are important. I take one with most types of magnesium in one capsule.
For anybody in general, is there a source of supplement that might involve several forms of magnesium? It seems it might be appropriate for different forms of magnesium's differential effects and relative safety.
Yes, there are supplements with multiple forms of magnesium for example magnesium complex. These blends aim to offer various benefits, like relaxation or muscle support, by using different types of magnesium. Try this
aobnutrition.ie/products/ma...
Good, thanks very much!
vivid dreams after taking magnesium l-threonate for a few weeks
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