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Magnesium glycinate is the form commonly used as a sleep aid, Halperin adds, and the recommendation is taking about 200 milligrams of magnesium glycinate 30 minutes before bedtime. Magnesium for ...
The NIH says most adults can safely take up to 350 mg of magnesium daily in supplement form (your recommended daily amount may be higher, since it includes the magnesium in the food you eat).
However, there are two that can be specifically helpful for sleep, according to Rohrscheib: magnesium glycinate and magnesium L-threonate. Here's how the two differ. Magnesium glycinate:
Magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, is the magnesium salt of glycine (one magnesium and two glycine molecules), and is sold as a dietary supplement. [ 1 ] [ 2 ] It contains 14.1% elemental magnesium by mass.
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
Magnesium (Mg) is a mineral found naturally in the human body and in animal and plant-based foods, beverages, dietary supplements, and some medicines such as laxatives. [1] It is necessary for the functioning of every organ, for the makeup of teeth and bones, and for metabolic processes. [ 2 ]
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