Magnesium glycinate comes in several delivery methods – tablets, capsules, liquids, and powders. Each has its pros and cons in terms of dosage flexibility, absorption rate, added ingredients, and convenience. Identifying the right magnesium supplement helps ensure you get sufficient magnesium to support optimal health.
Tablet delivery method
Tablets are a popular way to take the best magnesium glycinate supplements. Tablets contain a compressed form of powdered magnesium glycinate, along with additional binding agents and fillers to form the tablet. Magnesium glycinate tablets provide a convenient pre-measured dosage in an easy-to-swallow and portable form. The main advantage of magnesium glycinate tablets is their convenience. Tablets are widely available, easy to find in stores, and be taken anywhere simply with water. Their compressed form allows a precise dosage in each tablet. Tablets also generally utilize faster-dissolving forms of magnesium, allowing for rapid absorption. Most tablets are small in size and easy to swallow.
Potential downsides of magnesium tablets include digestive irritation in sensitive people. The binding agents and fillers, like magnesium stearate, may cause stomach upset. The tighter compression of the powder reduces absorption compared to looser powder forms. Tablets also don’t allow for gradual release of magnesium over time like capsules or liquids. Dosages in magnesium glycinate tablets usually range from 50mg to 250mg per tablet. For magnesium-deficient individuals, a higher dose tablet taken 1-2 times per day is common. For maintenance, lower doses around 100-150mg twice daily help sustain healthy magnesium levels. Always follow the manufacturer’s instructions for precise dosage guidelines. Overall, magnesium tablets offer a straightforward way to conveniently supplement with magnesium for on-the-go needs. Just be aware of any digestive sensitivity to the additional ingredients and compression.
Capsule delivery method
Magnesium glycinate capsules provide another popular delivery method, enclosing powdered magnesium glycinate within an outer capsule shell. The capsule shell is made of vegetable cellulose or gelatin, dissolving within the stomach to release the magnesium glycinate powder. Capsules have of being portable and easy to swallow like tablets. However, the powdered magnesium is gradually released, unlike compressed tablets. It aids absorption and helps minimize laxative effects sometimes seen with high magnesium doses. Capsules also contain fewer additives than tablets. The main capsules are the extra barrier to absorption from the outer shell. It slightly reduces the bioavailability compared to powder or direct tablet forms. Capsules also contain as high amounts of magnesium as tablets, so more capsules to reach the desired dosage.
Powder delivery method
Magnesium glycinate powder provides the most flexible delivery method for supplemental magnesium. Powders contain pure magnesium glycinate in a fine consistency, without additional ingredients. The powder form allows full control over the dosage, from tiny increments up to higher doses.
Taking magnesium glycinate powder compared to tablets or capsules. Powder dissolves almost completely in water or juice for maximal absorption and bioavailability. There is no compression or outer shell to hinder absorption either. Powder is also gentler on the stomach thanks to its high surface area for dissolution. Additionally, powders to precisely tailor your magnesium dosage based on your biochemistry and needs. You follow the provided scoop measurements or use a mg scale for complete dosage control. It allows easy adjustment of your dose up or down over time to find your optimal magnesium intake.