If you're looking to improve your overall health and well-being, have more energy throughout the day, and reduce muscle cramps, fatigue and migraines then magnesium glycinate may be a supplement worth considering. A growing body of research is pointing to the beneficial effects of magnesium glycinate for its broad range of beneficial properties. In this article, we will discuss the benefits, risks factors, and uses of magnesium glycinate.
What is Magnesium Glycinate?
Magnesium glycinate is a salt of magnesium and glycine that boasts numerous health benefits. It is comprised of magnesium, an essential mineral, and glycine, an amino acid. Magnesium is known to be beneficial for the body as it helps in regulating various bodily functions such as muscle and nerve function, blood pressure regulation, and energy metabolism [1].
Glycine, on the other hand, is effective in reducing anxiety levels, improving memory, and promoting faster wound healing. Taking magnesium glycinate can provide a wide array of benefits as each ingredient enhance the effect of the other one due to their synergy.
What are the Benefits of Magnesium Glycinate?
Keeps your Blood Pressure in Check
It works by helping the body absorb and utilize magnesium, an essential mineral for maintaining healthy blood pressure levels. Magnesium helps relax the walls of your arteries and veins, allowing for better circulation and less strain on your circulatory system.
Studies have shown that people who take magnesium glycinate supplements tend to have lower resting heart rates, as well as improved cardiovascular health overall [2]. Additionally, taking magnesium glycinate can reduce stress hormones in the body, which can lead to better management of hypertension symptoms.
Helps you Sleep
Research suggests that magnesium can help reduce the time it takes to fall asleep and increase total sleep duration. It also helps relax your muscles, which can lead to increased relaxation and improved sleep quality. Additionally, magnesium may regulate melatonin levels, helping to maintain a healthy circadian rhythm for better natural sleep-wake cycles. Taking magnesium glycinate before bed is beneficial for people who struggle with insomnia or other forms of poor sleep [3].
Reduced Risk of Osteoporosis
Magnesium glycinate helps build bones and other tissues, as well as provides essential regulatory functions in nerve conduction, muscle contraction, and hormones. Magnesium glycinate is absorbed better than other forms of magnesium because it’s bound to an amino acid called glycine. This makes it easier for your body to absorb and use the mineral more efficiently.
Studies have shown that supplementing with magnesium glycinate can increase bone density and improve overall bone health, which may lower the risk of osteoporosis over time [4].
Manages PMS Symptoms
Magnesium glycinate is often used to manage symptoms associated with premenstrual syndrome (PMS). Many studies have shown that magnesium can reduce PMS-related pain and mood swings [5]. Magnesium glycinate can help relieve menstrual cramps, bloating, backache, and headaches associated with PMS. It can also help improve sleep quality during this time of the month.
Prevents Migraine Headaches
It helps to reduce inflammation in the body, which can help to alleviate the painful symptoms associated with Migraines. Magnesium glycinate also plays a role in decreasing nerve pain and tension, two major factors associated with Migraines.
Research has shown that magnesium glycinate supplementation can lead to increased energy levels and improved sleep quality, both of which are beneficial in reducing the frequency and severity of Migraine headaches [6]. In addition, it may also decrease muscle spasms and tension often experienced during migraine episodes.
Improves Memory
Study suggests that regular intake of magnesium glycinate is linked to an improvement in short-term memory and IQ scores. This suggests that supplementing with magnesium glycinate could be beneficial for improving cognitive performance.
What are the Side Effects of Magnesium Glycinate?
The most common side effects of supplementing with magnesium glycinate are mild. These include nausea, stomach upset, and diarrhea. In rare cases, high doses may cause more serious side effects such as low blood pressure, muscle weakness, irregular heartbeat, confusion, and slow breathing. In addition to these physical side effects, taking too much magnesium glycinate can lead to neurological issues such as anxiety or depression.
Who is the Best Candidate for Magnesium Glycinate?
Magnesium glycinate is an effective and safe supplement for those who are looking to increase their daily magnesium intake. It is especially beneficial for people with certain medical conditions such as cardiovascular disease, hypertension, diabetes, and other metabolic disorders, as well as those with a family history of these conditions.
Magnesium glycinate is especially beneficial for people who have undergone bariatric surgery. This is because this type of surgery can significantly reduce the number of minerals, such as magnesium, that a person absorbs from their food. Supplementing with magnesium glycinate ensures that these individuals can get the necessary levels of minerals to maintain healthy bodily functions.
What are the Sources of Magnesium Glycinate?
Magnesium glycinate is highly bioavailable, meaning it is easily absorbed by the body. Magnesium glycinate can be found in many food sources, including legumes such as lentils and beans, nuts and seeds such as almonds, cashews, and sunflower seeds, certain fruits like avocado and banana, leafy greens such as spinach and kale, oats and quinoa, fish such as salmon and halibut, dark chocolate and dairy products like yogurt. Magnesium glycinate can also be taken as a supplement if dietary intake is not sufficient enough.
What is the Right Dosage for Magnesium Glycinate?
The National Institutes of Health (NIH) suggests that individuals aged 9+ should consume 350 mg/day. As far as the dosage of magnesium glycinate, it is recommended to start with a low dose of 100-200mg per day, according to the NIH, or consult your healthcare provider before taking any supplement [7]. It's also important to consider factors like age, gender, weight, and health status when determining the right dose for you.
Takeaway:
In conclusion, Magnesium Glycinate is a valuable supplement that can bring many health benefits, from managing PMS to helping with memory and reducing the risk of osteoporosis. It also helps to maintain healthy blood pressure and helps you sleep better. Although Magnesium Glycinate can be obtained through food sources, it is still best taken as a supplement and in smaller doses prescribed by your doctor.
References:
- PubChem. Magnesium glycinate n.d. https://pubchem.ncbi.nlm.nih.gov/compound/84645 (accessed April 20, 2023).
- Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension 2016;68:324–33. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci 2012;17:1161–9.
- Tucker KL. Osteoporosis prevention and nutrition. Curr Osteoporos Rep 2009;7:111–7. https://doi.org/10.1007/s11914-009-0020-5.
- Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res 2010;15:401–5.
- Yablon LA, Mauskop A. Magnesium in headache. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System, Adelaide (AU): University of Adelaide Press; 2011.
- Office of Dietary Supplements - Magnesium n.d. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (accessed April 20, 2023).