Best Magnesium for Fibromyalgia - Glycinate, Malate & Taurate

Choosing the Most Effective Magnesium for Fibromyalgia Symptom Relief

Fibromyalgia is a complex chronic pain condition that causes widespread muscle aches, joint stiffness, fatigue, and tenderness in the body. While there is no cure, various medications, lifestyle changes, and supplements can help manage fibromyalgia symptoms.

Magnesium is one supplement that many patients find effective for relieving muscle cramping, soreness, and promoting restful sleep. However, there are several different types of magnesium to choose from.

How Magnesium Benefits Fibromyalgia

Research shows that many people with fibromyalgia have lower levels of magnesium in their blood and tissues. As an essential mineral involved in over 300 enzyme reactions in the body, magnesium plays important roles in:

• Muscle and nerve functioning
• Regulating pain sensitivity
• Improving sleep quality
• Reducing inflammation and oxidative stress
• Boosting energy production

Correcting a magnesium deficiency through dietary sources and supplementation may help diminish fibromyalgia symptoms like muscle pain, soreness, fatigue, headaches, anxiety, and depression.

Types of Magnesium Supplements

There are several different compounds containing elemental magnesium used in oral supplements, including:

• Magnesium citrate - Absorbed well, may have laxative effect
• Magnesium oxide - Low cost, lower absorption rate
• Magnesium glycinate - Highly bioavailable, gentler on the stomach
• Magnesium orotate - Easily absorbed, good for heart health
• Magnesium chloride - Contains readily absorbed ionic magnesium
• Magnesium malate - May help boost energy
• Magnesium taurate - Supports muscle function and heart health
• Magnesium threonate - Promising cognitive benefits

Which Magnesium is Ideal for Fibromyalgia?

With so many magnesium formulation options, how do you determine which is best for managing fibromyalgia? Key factors to consider include:

Absorption Rate

For fibromyalgia relief, choose a magnesium supplement with a high bioavailability so your body can readily absorb and utilize the mineral. Magnesium glycinate has excellent absorption compared to lower rates for forms like magnesium oxide.

Impact on Muscles and Pain Perception

Some types like magnesium malate and magnesium taurate specifically support muscle functioning, energy production, and pain regulation pathways involved in fibromyalgia. This makes them strong choices for easing sore, tired, and cramping muscles.

Calming Effects on Nerves

Nerve dysfunction contributes towards increased pain sensitivity in fibromyalgia patients. Forms like magnesium glycinate, orotate, and taurate interact positively with nerve cells for reducing pain signaling and protecting nerve health.

Anti-Inflammatory Action

Neuroinflammatory processes play a role in fibromyalgia pain. Magnesium malate, taurate, and orotate supplements help control inflammation-triggering oxidative damage and cytokine production for body-wide pain relief.

Improvement in Sleep Quality

Forms like magnesium glycinate, malate, and taurate aid neurotransmitter balance and relaxation pathways tied to better sleep. Restorative sleep helps relieve the exhaustion, mental fogginess, and widespread body pain of fibromyalgia.

Heart Health Support

Some evidence suggests heart health problems may predispose people towards developing fibromyalgia. Magnesium orotate specifically protects cardiac functioning, while taurate benefits heart and muscle tissues.

Cognitive Enhancement

Fibromyalgia patients often experience memory, attention, and thinking difficulties referred to as fibro fog. Of all magnesium compounds, magnesium threonate shows the most promise for improving cognitive skills and mental performance.

Gentleness on the Digestive Tract

Forms like magnesium citrate may have laxative side effects at higher doses. Sensitive fibromyalgia patients tend to tolerate gentler magnesium glycinate better with less risk of gastrointestinal discomfort.

The Top Magnesium Supplements for Fibromyalgia

Based on the above selection criteria, these magnesium supplements stand out as top options for supporting fibromyalgia symptom relief:

Magnesium Glycinate

Magnesium glycinate (also known as magnesium bisglycinate) has exceptional bioavailability and a calming effect on the nervous system ideal for muscle pain and anxiety reduction. It helps relax tense, painful tissues and eases nerve overexcitability causing heightened pain sensitivity. This gentle form causes little to no laxative or digestive side effects.

Magnesium Taurate

Combining magnesium with the amino acid taurine, magnesium taurate has incredible action in the heart and skeletal muscles that supports physical functioning and pain relief throughout the body. It also stimulates calming GABA neurotransmitters for reducing anxiety and nerve excitability.

Magnesium Malate

Magnesium malate delivers a duo benefit of magnesium with malic acid for boosting cellular energy production. This may help counter the extreme fatigue, weakness, and exhaustion that fibromyalgia patients feel in both muscles and mind. The combo also reduces inflammation and oxidative damage triggering pain.

Recommended Magnesium Dosage for Fibromyalgia

Most fibromyalgia patients do best supplementing with 200-400 mg elemental magnesium per day, often divided into 2-3 separate doses. This provides therapeutic levels without going over the upper Daily Value limit of 350 mg that sometimes risks diarrhea side effects.

Start low at around 200 mg daily and give your body at least a week to acclimate and notice positive impacts before considering a dosage increase. Spreading your intake out prevents excess blood levels at any one time.

Pay attention to how you feel taking magnesium so you find the sweet spot where benefits are maximized without adverse reactions. Reduced pain, better sleep quality, improved mood and mental clarity indicate youve found the optimal dosage.

Forms to Use

Glycinate, malate, taurate, and orotate forms of chelated magnesium are considered superior. However, you still want to choose high-quality brands tested for safety, purity, potency, and correct dosage. Combination products mixing multiple magnesium compounds may offer synergistic benefits.

Other Beneficial Fibromyalgia Supplements

While magnesium has great efficacy for alleviating common fibromyalgia symptoms, other natural supplements can enhance and complement its effects when used together.

Vitamin D

Vitamin D regulates pain and inflammation pathways that help ease musculoskeletal pain when optimized. Many fibro patients are deficient in the sunshine vitamin. Oral vitamin D works best when taken with magnesium that catalyzes its biological activation.

Malic Acid

Naturally found in fruits, malic acid supplements boost cellular energy generation which counteracts fatigue. This compound partners synergistically with magnesium, forming magnesium malate used in popular fibromyalgia formulas.

5-HTP

The body converts 5-HTP into serotonin and melatonin, neurotransmitters that regulate sleep, pain perception, and mood. 5-HTP with magnesium at night can greatly improve sleep quality in fibromyalgia patients.

A holistic approach combining magnesium supplementation with lifestyle strategies like stress reduction, exercise, massage, mindfulness, and eliminating pain triggers often brings the most significant fibromyalgia relief possible.

The Takeaway

Magnesium is an essential mineral for regulating factors that commonly cause fibromyalgia symptoms. Supplementing with highly bioavailable, absorbable forms like magnesium glycinate, malate, taurate or orotate can reduce inflammation, ease muscle pain, improve sleep dysfunction and fatigue, and calm the nervous systems overactive pain signaling.

Daily intake of 200-400 mg elemental magnesium suitable to your individual needs and tolerance, along with complementary supplements like vitamin D, malic acid, and 5-HTP can provide enhanced fibromyalgia relief. Choosing high-quality brands while also integrating other pain management strategies leads to the best overall improvement.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.