magnesium glycinate

What Is Magnesium Glycinate? Benefits, Uses & Side Effects

Magnesium is a necessary mineral for bodily functions and is available in various forms, including magnesium glycinate, oxide, citrate, and chloride. Each type of magnesium is associated with multiple alleged consequences. Like the majority of other forms, magnesium glycinate can help raise blood magnesium levels, which can help with several health issues, including high blood pressure and migraine headaches.


Magnesium is essential for more than 300 body processes, and it may be insufficient for about 50% of people. Magnesium glycinate becomes a potent ally as stress and lifestyle-related issues threaten our health in the modern world. This mineral might be the key to a happier, more balanced life.


 

What is Magnesium Glycinate?

Magnesium glycinate is a highly absorbable form of magnesium made with the combination of glycine, an amino acid, and elemental magnesium. By increasing its bioavailability, this combination facilitates the body's absorption and utilization of magnesium. In contrast to certain other forms of magnesium, such as magnesium oxide, which may cause discomfort in the digestive tract, magnesium glycinate is easy on the stomach and generally well tolerated.


 

How does magnesium glycinate aid in magnesium deficiency?

The body loses magnesium every day as a result of regular bodily functions such as perspiration, hormone fluctuations, and normal kidney function. According to the 2015 Dietary Guidelines Advisory Committee, about half of Americans suffer from magnesium inadequacy. Teenage girls and boys, and men over 70, are the categories most frequently impacted by these impairments.


If magnesium deficiency is not treated, it might eventually become harmful to health. Supplementing with magnesium is frequently advised, even though increasing dietary intake is desirable.


Magnesium glycinate supplement's unique absorbability makes it a good remedy for magnesium insufficiencies or deficiencies. People with gastrointestinal conditions (such as Crohn's disease), type 2 diabetes, alcoholism, and older adults in general are the groups most at risk for magnesium insufficiency.


 

Magnesium deficiency:

Magnesium insufficiency affects about half of the population, which is more frequent than most people realize. Symptoms may include heart palpitations, exhaustion, and cramping in the muscles. To maintain optimum health, it is essential to understand the reasons and symptoms of deficiencies.

 

Reasons for Magnesium Insufficiency

  • Poor Diet: A lack of foods high in magnesium might result in a deficiency.
  • Chronic Conditions: The absorption of magnesium might be impacted by inflammatory bowel disease and diabetes.
  • Alcohol Use: Consuming alcohol in excess might cause magnesium levels to drop.
  • Medications: Certain drugs, such as diuretics, might cause the excretion of magnesium to rise.


 

Natural sources of magnesium:

It is best to fulfil your magnesium requirements through diet before introducing pills. Various foods have an abundance of magnesium, such as:

  • dark green, leafy vegetables, such as Swiss chard and spinach
  • nuts and seeds, such as pumpkin, chia, and sesame seeds
  • seaweed
  • beans and lentils
  • whole, unrefined grains
  • fruits, such as bananas, dried figs, and blackberries
  • fish, especially halibut


 

How to use magnesium glycinate supplements?

Magnesium glycinate supplements are commonly accessible in the UK, notably at well-known stores like Holland & Barrett. They are easy to incorporate into your daily routine because they come in a variety of forms, such as tablets and capsules. The usual dosage of magnesium glycinate is 200–400 mg per day. It's important to speak with a pharmacist or healthcare professional to find the right amount for you. The chance of experiencing gastrointestinal distress might be decreased by taking the magnesium supplement with food.

Magnesium Glycinate

Benefits of magnesium glycinate:

Magnesium glycinate is a popular option for enhancing general health because it provides several health benefits.

 

Reduction of Stress and Anxiety

In order to control the neurotransmitters that affect mood and stress levels, magnesium is essential. A useful supplement for mental health, magnesium glycinate has relaxing qualities that can reduce anxiety and encourage relaxation.


Better sleep

Magnesium glycinate may be a lifesaver for people who have trouble sleeping. It promotes muscle relaxation and helps control the synthesis of melatonin, the hormone that controls sleep-wake cycles, which results in a better night's sleep.


Bone Health

Because it facilitates the absorption of calcium, magnesium is important for bone health. Particularly in elderly persons, magnesium glycinate lowers the risk of osteoporosis and fractures by promoting bone strength and density.


Control of Blood Sugar

Magnesium glycinate increases insulin sensitivity, which helps control blood sugar levels. For those who already have diabetes or are at risk of getting type 2 diabetes, this makes it advantageous.


Healthy heart

Magnesium glycinate's main advantages include promoting cardiovascular health and preserving regular heart rhythms. It can help control blood pressure and lower the risk of heart disease and stroke.


 

Risks of taking magnesium:

For healthy adults, magnesium supplements are generally safe, but before taking any supplements, speak with your doctor. They can assist you in figuring out how much you should take each day.


When thinking about taking supplements, keep the following safety measures in mind:

  • Always look at the amount of elemental magnesium in a supplement before selecting one. This information is typically found on the label.
  • Purchase supplements from a reputable vendor. Supplement safety and effectiveness are not evaluated by the Food and Drug Administration.
  • If you have any renal or cardiac issues, consult a medical expert.
  • Consult a healthcare provider about how magnesium will interact with antibiotics and other medications, as well as whether the absorption of the magnesium or the medications would be impacted.


 

Who should take magnesium glycinate?

Magnesium glycinate can help treat several medical conditions. People who suffer from the following chronic symptoms may benefit from magnesium glycinate:

  • Suboptimal serum magnesium levels (<0.85 mmol/L, 2.07 mg/dL, or 1.7 mEq/L)
  • Stress and anxiety
  • Depression
  • Insomnia
  • Cramping
  • Cravings
  • PMS


 

Side effects of magnesium glycinate:

Magnesium glycinate is one of the dietary magnesium supplements that can have negative side effects when used in large or regular dosages.

  • cramps in the abdomen
  •  nausea
  • diarrhoea

However, compared to other forms of magnesium supplements, magnesium glycinate may be less likely to cause diarrhoea.


Side effects of consuming excess magnesium include:

  • weakness in the muscles and an erratic heartbeat
  • breathing problems
  • too low blood pressure, or hypotension
  • Heart attack


Additionally, some drugs, including antibiotics and bisphosphonates, may conflict or interfere with magnesium glycinate and other supplements.


 

Conclusion:

Magnesium is a vital element that supports healthy bodily functions, particularly in relation to the neurological, muscular, and bone systems. By include as many green leafy vegetables, beans, lentils, seeds, and nuts in your diet as you can, you can acquire the majority of the needed amount of magnesium. But if you intent to use magnesium glycinate supplements, consult a healthcare provider about taking them if your diet isn't providing enough magnesium. It can be a safe and effective method of giving your body more magnesium.

 


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