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On iherb, the product scores 4.5 stars out of five. One user notes: “Needs to be taken with drink or food to hide the strong salty flavor. Really good for calming the mind and body and for a good sleep.” Other users seem to agree, with another stating: “Very good value for money. It is of good quality and a good brand that is trustworthy. This is rather salty but it goes well with a glass of juice or even just water.” Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. While research has indicated that there may be a mild benefit from magnesium supplementation on blood sugar control, more studies are needed for the exact supplementation doses," says certified diabetic educator and registered dietitian Grace Hanlon, MS, RD, CDN, CDE."The best advice would be to eat a diet rich in magnesium containing foods that are beneficial for long term health, weight management and blood sugar control." These foods include avocado, nuts, seeds, leafy greens and tofu, among others. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
Glycine is also a neurotransmitter that promotes relaxation and stress reduction in the body. Thorne suggests that its product is therefore a good choice for pre-bedtime supplementation to support restful sleep.
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Magnesium glycinate: Another highly bioavailable type, often good for people with sensitive stomachs. If you are taking magnesium to treat a diagnosed deficiency, doses of 250-600 mg are often recommended. However, if you’re not treating a deficiency, limit your intake to no more than 350 mg from supplements (the tolerable upper intake level). Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.
The compound magnesium bisglycinate is also called magnesium glycinate; however, because it has two glycine molecules attached, it is more accurately called “bisglycinate” (bis = two). The bisglycinate form has superior absorption because of increased solubility.* Siegel JD, Palma JD. Medical Treatment of Constipation. Clin Colon Rectal Surg. 2005 May; 18(2): 76–80. doi: 10.1055/s-2005-870887 It’s advised that you don’t exceed more than 400 mg of magnesium per day, as you may experience symptoms such as diarrhea, nausea and abdominal cramps. Supplementing with 200 mg should generally be sufficient and safe on top of a balanced diet. Research supports magnesium oxide for helping constipation, but there is limited research on the effectiveness of magnesium citrate, sulfite, and hydroxide in the management of chronic constipation.Ong JJY, et al. (2018). Migraine treatment: Current acute medications and their potential mechanisms of action. Older adults: As we get older, there are a couple of scenarios that could lead to magnesium deficiency. One is an overall decrease in total dietary intake. If an older adult is unable to consume a varied diet, their risk of magnesium deficiency is greater. Another is that, as we age, our bodies' ability to properly and efficiently absorb all nutrients decreases. And third, there are certain medications that may alter magnesium levels, increasing the risk for magnesium deficiency. Roguin Maor N, et al. (2017). Effect of magnesium oxide supplementation on nocturnal leg cramps: A randomized clinical trial.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body. Which is better magnesium citrate or magnesium glycinate? Magnesium malate: helps improve magnesium levels in the body and may be useful in treating fibromyalgia
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Cost and value for money: Meeting your health goals shouldn’t have to cost the earth. We compare prices across all of our magnesium supplements to see if the more expensive options are worth the money, and the cheaper options meet your needs. Magnesium is essential for the health of the heart and blood vessels, brain, bones, muscles, and lungs, and to support healthy blood sugar*
Formulations for specific needs: Thorne offers a variety of specialized formulations targeting specific health needs, such as prenatal vitamins, multivitamins for athletes, or vitamins designed for certain health conditions. Magnesium is an essential mineral involved in several processes in the body, including blood sugar control, muscle function, nerve messaging, and protein production. As with most vitamins and minerals, it is preferred to get your magnesium from food first, incorporating magnesium-rich foods like seeds, nuts, spinach, whole grains, yogurt, and legumes. Magnesium (as TRAACS® Magnesium Bisglycinate Chelate Taste Free)† 200 mg, Citric Acid, Monk Fruit concentrate (fruit) (Siraitia grosvenorii). Kappeler D, et al. (2017). Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. Magnesium oxide: This type is generally less bioavailable, so isn’t used to reverse a deficiency. It is more commonly used to treat digestive issues and heartburn.
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Amount: Consider a magnesium supplement that doesn't exceed 100% of the daily value (DV) because you are likely consuming some magnesium through food throughout the day. If you are taking a calcium supplement, you should consult with your healthcare provider about type and dosage to consume with magnesium so that you have the correct ratio. "Magnesium and calcium work in opposition to each other; it's fine and intended to get both of them from foods but from a supplement standpoint there can be benefit to isolating them from each other depending on the health goals," Koff says. Bisphosphonates to treat osteoporosis: When taking oral bisphosphonates to treat osteoporosis, it is important to separate that dose with any magnesium-containing supplements by at least two hours as the magnesium has the potential to reduce total absorption of the medication. Magnesium Dosage
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