Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis. J Intern Med. 2007;262(2):208-14. Interestingly, some animal studies have shown that it may be more bioavailable than some other forms of magnesium – but more research is needed to confirm. 16

Magnesium glycinate is a highly absorbable form of magnesium supplementation that is made with magnesium combined with the amino acid glycine. This form is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss. If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. It has been shown in some studies to help decrease release of prostaglandins, which can trigger inflammation, cramps and pain.Costello RB, Elin RJ, Rosanoff A, Wallace TC, Guerrero-Romero F, Hruby A, Lutsey PL, Nielsen FH, Rodriguez-Moran M, Song Y, Van Horn LV. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Adv Nutr. 2016;7(6):977-993. Understanding the type of magnesium used in a product is important when you’re considering the best forms of magnesium for you. This is because magnesium doesn’t exist by itself – it’s always attached to another substance.

Saint-John's-wort: Saint-John's-wort isn't consistently effective at relieving depressive symptoms. It also interacts with several prescriptions. Glycine magnesium is often used to support sleep issues and help with relaxation. 9,10 But it can also be used to help with the symptoms of PMS, memory function, muscle cramps and headaches. 11,12,13,14 Magnesium malate Most authorities state that doses less than 350 milligrams daily is safest for most adults. In other words, the “daily upper intake level” for magnesium is about 350 to 400 mg/day for anyone over 8 years old. Should I take magnesium in the morning or at night? You’ve probably heard of magnesiumbut what about magnesium glycinate? What is it, and what does it do? Magnesium glycinate is bound to the amino acid glycine. Animal and test-tube studies suggest that glycine may have a calming effect on the brain, which is why it’s thought to be beneficial for sleep.

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Researchers believe that magnesium deficiency may be one underlying cause as well as the aggravation factor of PMS symptoms. Magnesium seems to offer relief for women with PMS due to its relaxing effects and ability to control neuromuscular stimulations and inflammation. 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.