If you are short on magnesium, you may notice symptoms that include irritability, tantrums, seizures, insomnia, muscle cramps/twitching, hyperactivity and poor digestion. Your body needs magnesium to conduct over 300 different chemical reactions, so it is important that you consume enough of it. Magnesium glycinate stands out as a particularly useful magnesium supplement.
Glycinates
When chemists bind magnesium ions to glycine, they form a glycinate. Glycine, an amino acid, actively crosses the intestinal barrier through the amino acid transport system, whereas magnesium alone would otherwise diffuse passively. Krispin Sullivan, a clinical nutritionist and the editor of Krispin.com, says this combination results in improved absorption of minerals.
Benefits of Glycinate
While all absorbable forms of magnesium provide a multitude of benefits to the body, magnesium glycinate may be particularly useful in some cases. Nutri Chem report that the intestines tolerate glycinates better and that some other forms may cause diarrhea. They report that magnesium oxide may result in constipation, whereas citrate, sulphate and chloride forms can trigger diarrhea. Glycinate, on the other hand, tends not to disturb bowel function.
Bioavailability
Because of the chelation process they undergo, glycinates, together with aspartates, ascorbates, citrates and taurates, stand out as highly bioavailabile supplements. Although you may find the oxide and carbonate forms of magnesium available in a number of health stores, Enzyme Stuff reports how the body struggles to absorb these forms of the mineral.
Uses
The general aim behind magnesium supplementation tends to revolve around correcting deficiencies of this mineral. Enzyme Stuff notes the wide range of symptoms associated with magnesium deficiency, including anxiety, asthma, autoimmune disorders, chronic fatigue and pain, congestive heart failure, depression, endometriosis, gut disorders, headaches, hypertension, insomnia, muscle cramps, PMS, stress and many others.
Expert Insight
Charles Polquin, the Canadian strength coach who has schooled many Olympic level athletes, considers the correction of magnesium deficiency as one of his first priorities. He recommends the use of an absorbable magnesium supplement in the evenings on an empty stomach. Taking it at this time should enhance the quality of your sleep.
Member Comments
vishnu219 September 8
Thank you for the article. The only thing that I am confused about is the statement that magnesium oxide causes constipation. At the apothecary where I work, we regularly use this form to relieve constipation as it is shown to draw more moisture to the bowels.
Hyperhealth software also states:
Magnesium Oxide (Calcined Magnesia; Magnesia; MgO) consists of 57% - 60.6% Magnesium bound to Oxide . It is not readily absorbed but is absorbed better than Magnesium Carbonate. Magnesium Oxide is sometimes used pharmaceutically as an Antacid and a Laxative. It causes Diarrhea in some people. Its molecular weight is 40.3. Magnesium Oxide is dependent upon Hydrochloric Acid for absorption. Without Hydrochloric Acid virtually none is absorbed (4% in one clinical study). With optimal Hydrochloric Acid in the Stomach, approximately 43% is absorbed.
In-Tele-Health © 2009 (from Hyperhealth Pro CD-ROM)