Magnesium is a wonder mineral involved in energy production and the regulation of heart rhythm and blood sugar levels. It is important to consume magnesium daily because the body does not generate this mineral. However, an estimated 66% of people are not consuming the recommended daily intake of magnesium. Supplements can be beneficial or even essential to prevent a magnesium deficiency. Ageing or low bioavailability of some foods due to cooking methods (i.e. boiling) and commercial food production (i.e. pesticides, soil deficiencies) can also contribute to insufficient magnesium. There are several magnesium supplement types to consider, including magnesium glycinate and magnesium L-threonate.
The glycine amino acid is used to produce magnesium glycinate. Pairing magnesium with an amino acid allows the body to more quickly absorb magnesium without interference from other chemical reactions in the body. Combining magnesium with glycinate creates optimal bioavailability, which is the speed at which a drug or supplement is absorbed by the intestine into the body’s circulation.
Magnesium glycinate is safe and recommended by health professionals. It offers the following benefits: better absorption rate, optimal sleep support, bone health, muscle relaxant, and even reduced anxiety in some cases. Magnesium glycinate also has minimal side effects, compared with other types of magnesium supplements.
Magnesium L-threonate is a new magnesium salt supplement that has shown promising effects in animal studies. Studies show that magnesium L-threonate can improve brain plasticity. L-threonate is a natural compound located in the body’s cerebrospinal fluid. Thus, using L-threonate enables penetration of the blood-brain barrier to feed magnesium directly to neuron cells. This significantly increases the bioavailability of magnesium within the brain.
Although research into the benefits of magnesium L-threonate is emerging, current studies suggest that this supplement reduces stress and anxiety, promotes positive mood, and improves cognition, memory, and sleep. For example, a 2024 study showed that taking magnesium L-threonate significantly improved the sleep quality of people experiencing insomnia. Another study done in 2022 showed that healthy men taking magnesium L-threonate improved their memory. Furthermore, this improvement was greater in older men compared with younger men. An expert advisory panel recently concluded that magnesium L-threonate is safe when taken in doses up to 3000 mg per day. It is also unlikely to cause any allergies.
Mild diarrhea or nausea is a more common side effect of taking either magnesium glynicate or L-threonate. Excess supplementation can result in an upset stomach or intestine, generally caused by leftover magnesium salts in the intestine. Magnesium supplementation may also cause muscle weakness. It is important to seek appropriate advice from a healthcare professional about the correct dosage. In rare cases, you may be allergic to glycine. If you experience symptoms of an allergic reaction when taking a magnesium supplement, seek professional health advice immediately. It is also not advised to take magnesium supplements if you have kidney health issues because our kidneys regulate magnesium balance within the body. Talk to your healthcare professional about any concerns you have.
There are alternative magnesium supplements in both organic and inorganic types. Organic compounds include magnesium citrate, magnesium malate, magnesium pidolate, magnesium taurate. Inorganic salts include magnesium chloride, magneisum oxide, and magnesium sulfate. These supplements offer similar benefits to magnesium glycinate but may vary in side effects. Past research studies primarily support the health benefits of taking magnesium oxide or magnesium sulfate. However, emerging research on magnesium glycinate and magnesium L-threonate supports similar health benefits.
The primary role of magnesium supplementation is to support your overall health and immune system. It is important to seek advice from your healthcare professional before taking any supplement to ensure the supplement dosage and duration is safe and appropriate for your individual health circumstances.
