Magnesium glycinate is a supplemental form of magnesium due to its high bioavailability and gentleness in the digestive system. This bonding allows for easier absorption and utilization of the magnesium by the body. Magnesium glycinate supplements come in various forms – tablets, capsules, and powders.
Magnesium glycinate tablets
Magnesium glycinate tablets are common forms of supplemental magnesium on the market. Tablets provide an easy, convenient way to get a precise dosage of magnesium glycinate. Most tablets are small in size, and easy to swallow. They also break down relatively quickly, allowing for fast absorption of the magnesium. The biggest advantage of magnesium glycinate tablets is their convenience. They are easy to find at pharmacies, grocery stores, and online supplement retailers. They require no measuring or mixing – just swallow with water or juice. Tablets also travel well, allowing you to bring magnesium on the go. Their tightly compressed form gives an accurately measured dosage in each tablet as well.
However, there are some downsides to magnesium glycinate tablets. Since they break down so quickly, some magnesium may be lost through digestion before it gets absorbed. Tablets also contain binding agents and fillers to hold the tablet together. These extra ingredients may cause stomach irritation in sensitive individuals. The compression of the tablets also makes the magnesium slightly less bioavailable than other forms. Magnesium glycinate tablets come in a wide range of strengths, usually from 50 mg up to 500 mg per tablet. For magnesium-deficient individuals, a higher dose tablet taken once or twice daily may be recommended. Maintenance doses for those looking to optimize magnesium levels are typically around 200-400 mg daily, split between morning and evening. It’s best to follow the dosing recommendations on your specific magnesium glycinate tablet brand. Exceeding 400 mg per dose leads to diarrhea due to the osmotic effect of unabsorbed magnesium.
Magnesium glycinate capsules
the best magnesium glycinate capsules are another popular supplemental form, providing the same highly bioavailable magnesium glycinate in an easy dosage form. Capsules contain magnesium glycinate powder sealed inside either a gelatine or vegetable cellulose shell. Just like tablets, capsules provide convenience and portability for getting consistent amounts of magnesium. The benefit of capsules over tablets is they dissolve more slowly, allowing for gradual release and absorption of the magnesium glycinate powder. It helps minimize the laxative effect sometimes seen with high doses of magnesium.
Capsules also contain fewer binders and fillers compared to compressed tablets. For those with sensitive stomachs, capsules better tolerated. The outer shell adds a small barrier to absorption compared to tablets. Capsules also contain as high of a dosage as tablet forms. Most magnesium glycinate capsules contain 50-200 mg of magnesium per capsule. It means more capsules be taken to reach the recommended daily intake. Like tablets, exceeding 400 mg per dose overwhelms absorption capacity and leads to unwanted bathroom side effects.
