First and foremost, we are
talking about mama Magnesium.
Essentially, Adults should aim to consume 310–420 milligrams (mg) of magnesium per day, depending on age, sex, and whether or not they are lactating. It’s important we break down the differences and benefits. Below you will find outstanding research data points to take seriously and decide to apply to your life. Data is focused on cognitive functions and overall well being:
Magnesium L Threonate
The average brain age of the magnesium group decreased by about 9 years, while the placebo group had little change. This is significant for Alzheimers.
There was a significant reduction in cognitive impairment. More specifically, the magnesium group experienced positive changes in four cognitive areas: attention, working memory, episodic memory, and executive function. Threonate may be more energy rather than calming.
Both brain and body magnesium levels increased by taking Threonate.
When it comes to safety, side effects were only classified as mild.
It may be the case that only if you are deficient will it help you sleep better. Uses transporters in the body to bring on more drowsiness. Consume 30 to 60 min before sleep. Maybe we are all slightly deficient? It is relaxing and certainly necessary. Can help sleep return back to normal. Still needs more data.
Enhances sleep quality as well as various neurological functions.
Glycine may have a role in preventing and treating metabolic disorders in patients suffering from obesity, diabetes, cancer, chronic inflammation, and cardiovascular disease.
Magnesium has a strong affinity with GABA receptors, which is why chelating magnesium with taurine makes it a potent relaxing compound, helping ease stress & improving sleep quality.
In a double-blind, placebo-controlled study on elderly subjects suffering from insomnia, the researchers found that magnesium taurate helped improved the following:
Insomnia severity index, sleep time, sleep efficiency, early morning awakening
The concentration of melatonin, serum renin, and serum cortisol
Common health benefit between taurine and magnesium is effects on heart health & blood pressure:
A meta-analysis found that taking 300mg of magnesium daily for 30 days helped increase blood magnesium and reduce blood pressure. The same effect (a decrease in high blood pressure) was also observed in obese women.
Likewise, oral taurine supplementation in hypertensive patients helped reduce hypertension symptoms. Diabetic patients also experienced a reversal in arterial stiffness and brachial artery reactivity.
Research from 2017, appearing in the journal PLoS One, found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
Magnesium oxide and hydroxide are also suboptimal choices because they are very poorly absorbed and gastrointestinal side effects are more common with them.
When magnesium oxide is mixed with water, it is called magnesium hydroxide—this mixture can help with neutralizing stomach acids. One study of 276 people found that a combination of simethicone (an agent used to decrease gas), activated charcoal, and magnesium oxide was more effective than a placebo for managing indigestion.
Magnesium oxide may help manage depressive symptoms and behaviors, as it may have positive mental health and stress reduction effects. Several studies have confirmed an association between magnesium intake and depression.
Lower bioavailability in comparison to Citrate.
Magnesium can bind with certain medications, preventing their full absorption. If you are taking a tetracycline-type medication (such as demeclocycline, doxycycline, minocycline, tetracycline), separate the time of the dose from the time of the magnesium supplement dose by at least 2 to 3 hours. If you are taking a bisphosphonate (for example, alendronate), a thyroid medication (for example, levothyroxine), or a quinolone-type antibiotic (such as ciprofloxacin, levofloxacin), ask your doctor or pharmacist about how long you should wait between doses and for help finding a dosing schedule that will work with all your medications.