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Magnesium Glycinate FAQs Part 3

Be sure to check out part 1 and part 2 of our magnesium glycinate FAQ posts!

How long does magnesium stay in your body?

Supplemental magnesium will generally stay in your system for anywhere between 12 and 48 hours, although within hours of taking the supplement, your body will have removed about 70 per cent of it. This is also why it’s important to take your magnesium supplements at the same time each day, to help your body build up your magnesium levels slowly over time. One tablet won’t fix your low levels.

Remember, there are also different forms of magnesium that are absorbed differently within our bodies. Magnesium glycinate, for example, is one of the most gentle and bioavailable, meaning your body absorbs more of the magnesium compared to magnesium oxide, meaning you can fix your magnesium deficiency faster.

What is chelated magnesium?

Chelated magnesium isn’t a separate form of magnesium; it simply means that the magnesium has been bonded with another molecule to make it more stable and more absorbable. So, what is magnesium chelate? Magnesium glycinate, magnesium citrate, magnesium oxide and magnesium malate are all forms of chelated magnesium.

What is buffered magnesium glycinate?

Buffered magnesium means the form of magnesium is not pure. Instead, it’s ‘buffered’ or ‘mixed’ with less bioavailable and cheaper forms of magnesium. It’s better than magnesium oxide alone, but definitely not as good as other forms, like magnesium glycinate and magnesium citrate.

Can you take magnesium on an empty stomach?

While you can take magnesium supplements on an empty stomach, it’s best to take them with meals to help prevent side effects like diarrhoea. You will find that magnesium glycinate is much gentler on the stomach and bowels if you’re looking to take magnesium on an empty stomach. However you take magnesium supplements, make sure you stay consistent to see the best results.

How long does it take for magnesium glycinate to work?

You have to give your body time to increase its magnesium levels to begin to feel the benefits of supplements. You should start to feel effects after about a week, although some people have felt effects, like anti-anxiety effects, within a day, but if you have a deficiency or are looking to improve a certain condition, it might take about four weeks to see results.

Is magnesium bisglycinate the same as magnesium glycinate?

Yes, magnesium bisglycinate is the same as magnesium glycinate. Magnesium bisglycinate is the chemical name, whereas magnesium glycinate is the common name found on supplements.

Is magnesium glycinate safe during pregnancy?

Yes, taking magnesium is safe during pregnancy. Recommended daily dosages are actually slightly higher when pregnant. For women between 14 and 18 years, recommended dosage is 400mg; between 19 and 30 years it’s 350mg and for 31 to 50 years, it’s 360mg.

Magnesium glycinate is often recommended to those who are pregnant, as it’s a form that’s easily absorbed due to its high bioavailability and is gentler, so it’s less likely to cause digestive issues. Because of its high absorbability, it’s also great for sleep when taken at night. Magnesium also helps with leg cramps, gestational hypertension and controlling your blood pressure.

Can you take magnesium glycinate while breastfeeding?

Yes, you can take magnesium while breastfeeding. The recommended daily dosage is the same as normal for women; 360mg for 14 to 18 year old’s, 310mg for 19 to 30 years old’s and 320mg for 31 to 50 year old’s. So, if you’ve found yourself asking, ‘Is magnesium glycinate safe while breastfeeding?’ then the answer is yes, and it’s encouraged to either eat more foods high in magnesium or to take a supplement.

What is the difference between magnesium citrate and magnesium glycinate?

Magnesium citrate is a magnesium salt that is combined with citric acid. It’s a highly bioavailable form of magnesium, despite only containing about 16 per cent of elemental magnesium and has benefits on bone health, digestive health and sleep. Magnesium citrate, however, is also a laxative as it draws water into your intestines. How long does magnesium citrate stay in your system? It generally lasts between 12 to 24 hours, although its laxative effect can occur between 30 minutes to 6 hours.

Magnesium glycinate is one of the most highly absorbable forms of magnesium and is a magnesium salt combined with the amino acid, glycine. How much elemental magnesium in magnesium glycinate?Magnesium glycinate contains about 14.1 per cent elemental magnesium and has many benefits, such as on sleep, muscles and stress levels.

Can you take magnesium citrate and glycinate together?

As long as you don’t go over your recommended daily dosage of magnesium, you can take different forms of magnesium together, as different forms have different benefits. You can even find magnesium-blend supplements that combine multiple for various benefits in one tablet.

Does magnesium glycinate cause weight loss?

Magnesium doesn’t directly cause weight loss, but it can help in other ways. For example, a magnesium deficiency can result in inflammation and poor gut health, which can make losing weight hard. Magnesium also helps regulate blood sugar and insulin in people who are overweight, as well as helps with bloating and water retention. One study even found that magnesium supplementation can lead to a reduction in BMI. So, taking a highly bioavailable form of magnesium, like magnesium glycinate, to improve your magnesium levels, may help promote weight loss in your body.

Can magnesium glycinate cause acid reflux?

While magnesium glycinate is generally well-tolerated, for some people, it may cause acid reflux.

On the other hand, some people have asked, ‘Is magnesium good for acid reflux.’ Magnesium is actually a common ingredient in antacid medication and may help reduce reflux symptoms by neutralising stomach acid. You will generally find that the forms of magnesium used for antacids are magnesium hydroxide and magnesium carbonate. Keep in mind, however, that continuous use of antacids can actually be harmful as they reduce stomach acid, and our body needs stomach acid to absorb magnesium.

Does magnesium help with heartburn?

A magnesium deficiency is one cause of acid reflux, so magnesium supplements are often used as an antacid for heartburn. It can reduce spasms in the lower oesophagus and prevent acid release.

Does magnesium glycinate cross the blood brain barrier?

Magnesium glycinate is a great form of magnesium for sleep and reducing stress, but there are other forms that may be better for cognitive effects as it does not cross the blood-brain barrier as well as others, like magnesium threonate.

Why are magnesium pills so big?

The goal of a supplement is to help you absorb the best amount of nutrients from the least amount of capsules without side effects. The manufacturer generally has control over how large the pills are, whether they be capsules or tablets, but bear in mind that some absorbable structures of minerals are less concentrated, which means the pill is larger.

Some can be cut in half or crushed, but others must be taken whole as they are timed-release and must be swallowed whole to maintain their integrity. Always check the packaging if unsure, or contact the manufacturer.

Can kids take magnesium glycinate?

Yes, kids are able to take magnesium glycinate if needed. Magnesium is one of the best minerals for child development, so a magnesium glycinate tablet may be good if your child’s magnesium levels are low. Magnesium glycinate can also help with anxiety and sleep and is well tolerated on the stomach.

The recommended daily allowance of magnesium for kids varies by age:

• Birth to 6 months: 30mg
• 7 to 12 months: 75mg
• 1 to 3 years: 80mg
• 4 to 8 years: 130mg
• 9 to 13 years: 240mg
• 14 to 18 years, 410mg

Does magnesium help you last longer in bed?

Magnesium is one of the most scientifically proven minerals for treating premature ejaculation. It’s been found that men with premature ejaculation have lower levels of magnesium in their semen compared to those who don’t have the condition, so magnesium and even zinc can help in sexual performance. Magnesium is also required for the creation of sex hormones, like estrogen, progesterone and testosterone, as well as for muscle function and blood flow, helping maintain erection.

How much glycine in magnesium glycinate?

Magnesium glycinate is bound with the amino acid, glycine, and magnesium glycinate has two glycine molecules per magnesium ion. Each magnesium supplement varies per manufacturer, so check the back of the magnesium supplement you’re taking to find out how much elemental magnesium it includes.

Interested in taking a magnesium glycinate supplement? Check out Xandro Lab’s Magnesium Glycinate 500mg to experience its numerous benefits.