What Is The Best Form Of Magnesium For Sleep – February 3, 2020 | Author: Magdalena Wszelaki | Posted in Adrenals, News, Estrogen Dominance, Menopause, PCOS | Tagged additions

Magnesium is an essential mineral, which means your body can’t make it and you have to get it from food or supplements. This essential mineral is what helps your body carry out over 300 enzyme reactions – many of which affect how many hormones are produced. Not getting enough magnesium can lead to detoxification problems, insomnia, inflammation, fibromyalgia, osteoporosis, and heart disease. However, about half of the US population is deficient in magnesium.

What Is The Best Form Of Magnesium For Sleep

You can restore low levels through magnesium-rich foods such as seafood, cocoa and chocolate, cashews, cruciferous vegetables, brown rice and bananas. However, sometimes, even if you are eating all the right foods, you will still need to supplement.

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But, before you hit the buy button, it’s important to find the right type of magnesium for you.

Below, I break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

For those who want to go deeper into this topic, you can read our article on how to increase magnesium here.

Magnesium comes from many different forms and sources. The absorption of magnesium from supplements varies as much as it does from food. Magnesium supplements are made by binding a magnesium molecule to a carrier of some kind: Amino acid (glycine, arginine, taurine) or organic acid like citrate. This helps make magnesium into a form that is recognized and absorbed by the body.

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Because magnesium can be attached to different carriers, you can have several options: Glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate… .

I know it can be overwhelming, but I’ll cut to the chase and give you the formulas I recommend and the formulas to avoid.

Not all supplements are created equal and magnesium is no exception. Here’s the lowdown to help you understand each type of magnesium.

Tip: For more information on how to take care of your hormones and supplements (and what to take), you can download our FREE Supplement Guide here.

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Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium diglycinate) is a highly absorbable form of magnesium that is synthesized into two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help reduce anxiety and promote sleep.

This is the type of magnesium I take every day. I can double up to 600 mg, or 800 mg a day if I’m stressed, or I’m traveling (also type of anxiety).

“Chelated” types of minerals mean that amino acids have been attached to them to make them a stable form of magnesium that will not cause stomach symptoms and reduce the laxative effect. This type of magnesium also helps with PMS, cramps, pain, fibrocystic breasts, cravings, and sleep.

According to Examine.com, Magnesium glycinate is also the best choice of magnesium supplement for use in “supplementing” or taking more magnesium than recommended to treat a problem.

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Another form of magnesium bound to malic acid. Magnesium malate is an energy-boosting form of magnesium that works by helping the body produce ATP, the energy currency of our cells. This type of magnesium is recommended for those struggling with fibromyalgia or chronic fatigue syndrome.

For those who have trouble making energy, a magnesium malate supplement may be helpful in helping with chronic fatigue syndrome and/or fibromyalgia. Malic acid also helps bind toxic metals such as aluminum in the body. In addition to iron detox, it also helps to detoxify the liver and improve digestion by improving bile flow.

It is not surprising that this form can be very stimulating for some and can interfere with sleep, especially when taken at night (I had first-hand experience). Therefore, take it in the morning or evening rather than in the afternoon.

This form of magnesium is attached to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have benefits throughout the body. For example, in animal studies, magnesium taurate has been used to slow the onset and progression of cataracts. Try 500 mg at bedtime.

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Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium differs from others because it is designed to cross the blood-brain barrier. Therefore, it may improve learning and working memory and may be beneficial for age-related cognitive decline. The recommended dose is 2,000 mg of magnesium threonate.

Magnesium chloride is a form of magnesium that can reduce anxiety, reduce pain, and help promote sleep. In the past, it was used topically as an antiseptic. Not only is magnesium chloride a great antimicrobial agent when applied topically, it also releases magnesium directly into the bloodstream. The skin is a good way to increase magnesium and pass it through the intestines – this is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients.

Additionally, if you don’t like the side effects of magnesium malate because of muscle pain (like when you’re trying to get a good night’s sleep), magnesium chloride has also been shown to be beneficial for fibromyalgia symptoms.

It is a pure, 100% natural form of magnesium chloride, derived from the highest quality magnesium minerals from the depths of the earth – all from the ancient Zechstein Seabed in Europe. Extremely pure and unaffected by pollutants, this magnesium mineral was preserved at a depth of 5,000-6,500 feet in this ocean for 250 million years ago.

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Many of our program participants have reported excellent results using this form of magnesium; from pain relief, to feeling calm, to deep/long sleep.

You can’t overdo this type of magnesium – so use it as much as you want and wherever you need it. One tablespoon will give you 600mg of magnesium and it takes 20 minutes to be absorbed. If you find it burning too much, you can mix it with any carrier oil (such as castor or coconut oil) or wash it off after 20 minutes.

Another chelated form of magnesium bound to citric acid. This type of magnesium is about 30% bioavailable, but it draws water into the intestines and creates a laxative effect, which some may prefer if they suffer from chronic constipation. For more information on constipation, see this article.

It is the best type of magnesium if you suffer from constipation or plan to stay for a long time, like on a long trip. Whenever I travel, I bring a bottle of Magnesium Citrate to keep things going.

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This magnesium has a bioavailability of only 4%, so it may take a lot to do any good. It can also cause side effects in some people – we’ve had readers report developing joint pain and GI problems. A Taiwanese study of elderly people found that those who used magnesium oxide supplements (usually as an antiperspirant or antacid) had a 66% greater chance of hip fracture over 5 years.

This form is found in many magnesium supplements and should be avoided. Companies that use them tend to use cheaper alternatives. If you see Magnesium oxide on the label, it’s a good sign that the supplement you’re looking at is cutting corners and not putting your well-being and health as a priority. Unauthorized.

This magnesium is used as a coating in additives and is not soluble in water. This will not help you restore your magnesium levels. In fact, it is possible to have an allergy to Magnesium stearate. This type of magnesium should be avoided. Unauthorized.

Magnesium lactate comes from lactic acid, which comes from bacterial fermentation. Magnesium lactate can also be dangerous for those with kidney disease because excess lactic acid can irritate the kidneys. Unauthorized.

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Research shows that it does not dissolve well in water; that is a sign of its bioavailability, which is limited. Furthermore, aspartic acid is not something we want to get more of. In excess, it can be neurotoxic… just like Aspartame. Unauthorized.

I hope this article helped you get back on track to increase your magnesium levels and take one step closer to rebalancing your hormones. If you want to read more about the causes of magnesium deficiency, dosage and foods containing magnesium – read this article.

I also invite you to read about four types of magnesium that have proven to be very effective in restoring low levels. We’ve taken these formulas and developed a revolutionary formula to provide benefits that are unique to each type of magnesium throughout the day. You can read more about the Magnesium Rotation Method here.Magnesium is an essential nutrient required for the activity of 300 enzymes. Your body cannot make magnesium on its own, so it needs it

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