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Magnesium glycinate, which is magnesium plus the amino acid glycine (which has antioxidant and anti-inflammatory properties), is “the most beneficial form of magnesium to take,” says Vetter ...
You may experience side effects such as diarrhea, nausea and cramping if you load up on the supplements and take more than you really need. So it’s important to only take the recommended amount.
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
A 2021 review of studies on magnesium and bone health found that participants who took magnesium supplements had improved bone mineral density and lower fracture risk. Helps reduce depression and ...
Magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, is the magnesium salt of glycine (one magnesium and two glycine molecules), and is sold as a dietary supplement. [ 1 ] [ 2 ] It contains 14.1% elemental magnesium by mass.
The most common symptom of excess oral magnesium intake is diarrhea. Supplements based on amino acid chelates (such as glycinate, lysinate etc.) are much better-tolerated by the digestive system and do not have the side-effects of the older compounds used, while sustained-release dietary supplements prevent the occurrence of diarrhea.