As mentioned above I’m now having another look at what the magnesium types do - to me, as I’m fairly pleased about my balance of amino acids at the moment (2021-08-28):
Leaving off magnesium glycinate has in my case actually seemingly improved sleep, altho it’s said to be for: insomnia, anxiety, chronic stress, inflammatory conditions. Here it adds that it can be for symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion: The Secret Magnesium Miracle – Transform Your Life in 2021 so I need to be watching what my acid is doing.
My reason for testing stopping it was that I read about glycine seperately. Altho it’s sposed to help GABA cross the BBB (don’t know where Dennis got that from yet) and it usually works like GABA, as inhibitory neurotransmitter, helps normalize sleep patterns like glutamine & theanine, to relax and calm, Cynthia Perkins: says glycine is often excitatory and Mg glycinate can cause insomnia in some and it’s a GABA antagonist, it says here: https://www.reddit.com/r/Nootropics/comments/8xmbi2/magnesium_glycinate_gives_me_insomnia/ - and that seems to have been the main thing (2021-08-28) keeping me from deep sleep.
BTW for those that say you have to wait for a long time for supps to kick in: This improvement when stopping glycinate was quick. So either it’s fake, i.e. was something else, or it’s really quick. I could test that again if everything else is stable.
I now also want to stop taking the magnesium malate and see what happens, altho it’s good for migraines, mood, chronic pain, blood sugar control, exercise performance, and depression. The only thing relevant here for me would be how I feel after exertion. Which is OK-ish, but not great so I’d be interested if it’s helping there.
Now what if the magnesium in my roseroot is a bad form? (I’ve got 60mg of Mg in the roseroot already, that’s about 240mg - praps of the pure stuff, never quite sure - together with the malate & glycinate!
(Never take these three forms of magnesium | Dr. Marc Micozzi).
Forms of magnesium you should avoid
Magnesium glutamate: Glutamic acid is an excitatory amino acid, meaning it helps to cause neurons to fire in the brain. However, when ingested in excess, free glutamic acid doesn’t bind to other amino acids (like a neuropeptide or protein), and causes an overload rise in blood level. This can become neurotoxic and poison nerve tissue. This supplement has also been linked to worsening depression or anxiety symptoms.
Magnesium aspartate: Aspartate or aspartic acid is a component of the dangerous, neurotoxic artificial sweetener aspartame. I shared with you the dangers of aspartame earlier this month.
Magnesium oxide: This is the most common form of magnesium, found in the majority of pharmacies. But it’s non-chelated, which essentially means it’s not an “organic” form. Thus, your body has a hard time absorbing it compared to other forms. It’s actually like trying to get nutrients from eating rocks. Clinical research also shows it causes inflammation of the heart membrane.
In my last post above it says magnesium oxide is quite good… But I can’t do with inflammation of my heart membrane. (It is being checked regularly, last time 3 weeks ago, all in best condition and I have been taking the roseroot for half a year again I’d guess, after a few months last year as well.)
OK, looked it up, it’s actually magnesium carbonate in my roseroot. The drmicozzi link says "Magnesium carbonate is another popular form. It helps neutralize the pH of your stomach acid, helping to soothe acid reflux, heartburn and indigestion (as the name “carbonate” implies)." Good; but not really what I was hoping… The antacid effect works by taking the Cl of the HCl to Magnesium chloride. Best forms of Magnesium and The 4 Worst - Healthy Focus contains 42% elemental magnesium. Bioavailability estimates vary from as low as 5% up to 30%.
Additions from drmicozzi to #3 above: * Magnesium chloride: Magnesium chloride is essentially a salt or electrolyte. Instead of a sodium atom bound to a chlorine atom (salt), it has two chlorine atoms bound to magnesium.It’s only 12 percent elemental magnesium. But as a salt, it’s rapidly absorbed from the GI system into blood and tissues. It also functions as an electrolyte (electrolytes are essential to our metabolism) and helps excrete toxins from tissues in the body. The chloride helps kidney function, but without the sodium. This supplement can be taken in oral form or you can use it in the form of bath salts for a warm, detoxifying soak.
As a reminder I already eat loads of whole food stuff with magnesium in it: a bit of dark chocolate, loads of nuts (almonds, cashew etc.), lots of legumes (beans), tofu, whole grains every day.
The dose drmicozzi recommends is 400mg of any of the ‘not bad’ forms - if GI is an issue increasing from 200mg. But does he mean the compounds or the magnesium itself (which is slightly above 10% of the compounds)? Also he cites the bioavailability, but then doesn’t base his recommendations on that…