I would double up to 600 mg, or even 800 mg per day if I’m stressed, or when I’m traveling (also a form of stress). This is the form of magnesium I take every day. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep. Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium diglycinate) is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. For Depression, Anxiety, Relaxation, and Overall Wellbeing:
#Best form of magnesium to take for perimenopause how to#
Tip: To learn more about how to balance your hormones with supplements (and which to take), you can download our FREE Supplement Guide here. Here is a low-down to help you understand each form of magnesium. Not all supplements are made the same and magnesium is no different. I know it could be a bit overwhelming, but I’m going to cut to the chase and give you forms I especially recommend and forms to avoid.
This helps make the magnesium into a form that is recognized and absorbed by the body.īecause magnesium can be bound to so many different carriers, you end up with a wide array of options: Glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate… the list continues. Magnesium supplements are made by attaching a molecule of magnesium to a carrier of some sort: An amino acid (glycine, arginine, taurine) or an organic acid like citrate. The absorption of magnesium from supplements varies as much as it does from food. Magnesium comes from many different types and from many different sources.
Recommended Types of Magnesium and How to Use Namely, magnesium:įor those of you wanting to do a deeper dive into this topic, you can read our article about how to boost magnesium here. Let’s not forget that magnesium also plays a huge role in hormonal balance. Craving chocolate (cacao is high in magnesium).Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome.Before that, here are a few more symptoms of low magnesium to look out for: I will also talk about the types of magnesium I do not recommend and why. You may have come across various forms of magnesium – glycinate, citrate, malate, threonate, oxide, chloride.īut, before you hit that purchase button, it’s important to find the right type of magnesium for you.īelow, I will break down some of the most popular types of magnesium and their benefits. However, sometimes, even if you are eating all the right foods, you will still need to supplement. You can replenish low levels through magnesium-rich foods like seaweed, cacao and chocolate, cashews, cruciferous vegetables, brown rice and bananas. Not getting enough magnesium can lead to detoxification issues, insomnia, inflammation, fibromyalgia, osteoporosis, and heart disease. This key mineral is responsible for helping your body complete around 300 enzyme responses - many of these responses impact on your natural hormone balance. Magnesium is an essential nutrient, which means your body can’t produce it and you must get it from food or supplements. Recommended Types of Magnesium and How to Use.
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