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If you are one of those concerned about their health, you have probably already heard that taking magnesium glycinate as a dietary supplement could help your health in many ways.
Magnesium Glycinate is fast becoming one of the most popular supplements in the wellness world. That’s why today we bring to you all the information you need to know.
But first, let’s talk a little bit about magnesium, what it does in our bodies and why is it so important, and then we will go into deep about this power combo: magnesium glycinate.
Magnesium is the fourth most common mineral in your body, and it is a nutrient that the body needs to stay healthy.
“An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues.” - National Institutes of Health
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure, and making protein, bone, and DNA. (1)
How much magnesium do I need? What are the best sources?
The Recommended Dietary Allowances (RDAs) for Magnesium is between 310 – 320 mg and 400 – 420 mg per day for women and men over 18 years old. (1)
You can get the recommended amounts of magnesium by eating a variety of foods, including legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach), fortified foods, milk, yogurt, and some other milk products. (1)
The early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, weakness. (6)
As magnesium deficiency gets worse, other symptoms may occur, including numbness, tingling, muscle contractions and cramps, seizures, mental health conditions, irregular heartbeat, coronary spasms. (6)
“Certain conditions or risks can improve with magnesium supplementation. For example, fibromyalgia, chronic fatigue syndrome, risk of stroke, heart failure, diabetes, and all-cause mortality.” (8)
Although it’s found in numerous foods like vegetables, whole grains, nuts, and beans, studies show that most Americans don’t get enough amount of magnesium from their diets.
“Some studies suggest that 75% of Americans do not meet their dietary requirements for magnesium.” (5)
Magnesium supplements are available in a variety of forms, and the absorption from different kinds of magnesium supplements varies. (3)
There are different forms of Magnesium, which includes: (7)
- Magnesium glycinate
- Magnesium citrate
- Magnesium chloride
- Magnesium sulfate
- Magnesium oxide
- Magnesium malate
These forms differ in terms of their absorbability and specific uses. For example, Magnesium citrate and glycinate are absorbed better than Magnesium oxide and sulfate. (7)
On the other hand, many common magnesium supplements, such as inorganic magnesium salts, have limited solubility and bioavailability and may induce adverse gastrointestinal side effects including diarrhea in some individuals. (9)
Magnesium glycinate is the union of the mineral together with the amino acid glycine. And this is considered to be a power combo. (3)
Until now we have read a lot about magnesium, but what about the other half of this powerful formula?
Glycinate is the salt form of glycine, and this one is considered to be a non-essential amino acid because the body naturally produces it, but research says our metabolic demands are higher than our abilities to produce it. (4)
“Glycine, the simplest of the amino acids, is an essential component of important biological molecules, a key substance in many metabolic reactions, the major inhibitory neurotransmitter in the spinal cord and brain stem, and an anti-inflammatory, cytoprotective, and immune-modulating substance.” (10)
Some studies show Glycine (4)
1.- Is good for your tissues: Glycine is a precursor of collagen, which is the connective tissue component providing structure for your skin, cartilage, and tendons. As it helps to form collagen proteins, gives your skin that youthful bounce.
2.- Plays a role in nervous system function: Glycine is one of the main inhibitory transmitters of the central nervous system (CNS). It may also play a role in the synchronization of our circadian rhythms to influence our internal clocks.
3.- Improves better sleep: glycine can also greatly improve sleep quality, it does not induce the deepest REM cycles but has a greater effect on how you’ll feel once you get up.
“Magnesium combined with the amino acid glycine is called Magnesium Glycinate or Magnesium Bisglycinate, a well-tolerated form of magnesium that is easy to digest and absorb.” (9)
When you combine magnesium with glycinate you obtain one of the most bioavailable and absorbable forms of magnesium, and also one of those that can cause the least gastrointestinal problems, such as the laxative effect of other forms and inducing diarrhea. (2)
“Magnesium glycinate is a favorite among integrative and functional medicine practitioners. According to these, it is one of the easiest types of magnesium to absorb, making it a great way to treat migraines and other headaches.” (2)
Your body has everything you need for a good night’s rest. However, sometimes your sleep cycle needs a little fine-tuning.
Many people with a magnesium deficiency suffer from insomnia, and some studies have shown that magnesium effectively reduced insomnia. (11)
Also, studies have shown that glycine improves sleep quality, and promotes natural, healthy sleep patterns, including healthy REM cycles. (11)
In conclusion, for your sleep, Magnesium Glycinate is the best. Not only because separately they are perfect for sweet dreams, but also because together you have the best formula in terms of bioavailability.
“Supplementation of magnesium appears to improve subjective measures of insomnia such as sleep efficiency, sleep time and sleep onset latency, early morning awakening.” (12)
Magnesium’s beneficial effects on mood and stress are so well-known that the mineral has nicknames like “the original chill pill”. (15)
Magnesium Glycinate can be an ideal formula for those looking for a supplement to increase mental calm and relaxation. (2)
“A 2017 review that looked at 18 different studies found that magnesium did reduce anxiety.” (14)
This is possible because it may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, helping with brain functions that reduce stress and anxiety. (14)
It does not only help with anxiety but also with stress, as regulates the release of stress hormones like cortisol, acting as the brake on your body’s nervous system. (15)
Studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. (14)
If you regularly have leg cramps that aren’t related to a more serious condition, you might try adding more magnesium to your diet.
Magnesium acts as a natural calcium blocker to help muscles relax. If your body doesn’t have enough magnesium to compete with calcium, your muscles may contract too much, causing cramps or spasms. (16)
1.- Magnesium Glycinate with or without food?
Certain compounds in food can cut off magnesium absorption. Phytates present in cereals and nuts, for example, trap the mineral, reducing its bioavailability. Therefore, whenever possible, it is better to take magnesium and these foods in separate meals. (2)
2.- Is there any risk of taking magnesium glycinate?
Magnesium supplementation is generally considered safe for healthy adults. (8) You just need to get sure that when choosing a supplement, buy it from a reliable source. With FDA registered facility, no hormones or preservatives, and non-GMO.
3.- Why is Magnesium glycinate the best option?
Magnesium Glycinate contains magnesium pre-attached to an amino acid carrier, which allows it to pass readily through the intestinal epithelium. Also, the absorption of magnesium Glycinate is not disrupted by other nutrients. (8)
4.- How to choose a magnesium supplement?
You need to check two factors: bioavailability, which indicates how much magnesium can be absorbed by the gut; and access to the brain. Magnesium Glycinate has very good bioavailability, and preliminary research shows that it can elevate levels of magnesium in brain tissue. (15)
5.- Is magnesium glycinate good for migraines?
Although there is a lack of information, several studies have shown that low magnesium levels may cause migraines. Magnesium glycinate is recommended for migraine prevention, it is better tolerated and with no side effects. (17)
(1) Magnesium (https://ods.od.nih.gov)
(2) Tipos de magnesio (https://www.longevitaslabs.com)
(3) Fact Sheet for Health Professionals (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ )
(4) Magnesium Glycinate: Supplement Guide - (https://hvmn.com/blogs)
(5) 7 Signs and Symptoms of Magnesium Deficiency (https://www.healthline.com)
(6) Magnesium Rich Food (https://my.clevelandclinic.org)
(7) The Highest Quality Magnesium Supplements To Support Healthy Stress Response and Calm. (https://smartsupplementreviews.com)
(8) Everything You Should Know About Magnesium Glycinate (https://www.healthline.com)
(9) Magnesium Glycinate Complex (https://www.kuslerspharmacy.net/docs/MagGlycinate.pdf)
(10) Glycine--an important neurotransmitter and cytoprotective agent (https://pubmed.ncbi.nlm.nih.gov)
(11) Magnesium and Sleep (https://amerisleep.com/blog/magnesium-and-sleep/)
(12) The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial (https://pubmed.ncbi.nlm.nih.gov)
(13) What You Need to Know About Magnesium and Your Sleep (https://www.psychologytoday.com)
(14) Magnesium for Anxiety: Is It Effective? (https://www.healthline.com)
(15) How To Take Magnesium For Anxiety Or Depression (https://www.chandramd.com)
(16) What Does Magnesium Do for Your Body? (https://www.healthline.com)
(17) Integrative approach to Headaches (https://medicine.umich.edu)