Feeling stressed and exhausted after such a grueling day from work? You may be just needing a boost of this nutrient – magnesium may be just the one for you. Magnesium works with a vital energy-storage molecule called ATP (adenosine triphosphate) to provide your body with energy. They are crucial in many ways from building and maintaining healthy bones to transporting calcium and potassium to cell membranes in a process that’s critical to nerve function, normal heart rhythm and muscle contraction (1).
What is magnesium glycinate?
Magnesium glycinate, which is also known as magnesium bisglycinate or magnesium diglycinate, is one such organic magnesium salt, or amino acid chelate, that is created by combining inorganic magnesium with an amino acid called glycine (2). It is made up of magnesium, and glycine, a non-essential amino acid that can be easily absorbed by your body because it gets carried to your cells bound to the amino acid (3). Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain, hence, considered to be one of the most effective types of magnesium supplements due to its bioavailability — plus it’s also fast-acting and gentle on the stomach (4). This form of magnesium also is desirable because it’s less likely to cause a laxative effect. It is a supplement form that falls closest to the magnesium that is found naturally in your food sources and nature that includes foods high in fiber while dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds) (5). Dairy products, meats, chocolate, coffee and water are also sources of magnesium. This amazing supplement can help you manage your body and mental health.
7 Health Benefits of Magnesium Glycinate:
1. It may relieve headaches or migraines.
Migraines can be challenging to treat using traditional painkillers. Some painkillers may also affect your liver. And so many people look for alternative ways to help prevent it. Magnesium glycinate, one of the more bioavailable forms, can be a very useful aid to treat headaches or migraines. People having low levels of magnesium in blood and tissues experience migraines sometimes. Supplements may help reduce the frequency of migraines (6).
2. It may improve sleep quality.
Magnesium deficiency is common, which can cause many sleep-related complications, including increased stress and insomnia, as well as cramping, tightness and irritation of nearly any body part, says Dr. Mark Hyman, founder of UltraWellness.com (7). Hyman considers magnesium as the best relaxation mineral available. In order to fall asleep and stay asleep, your body and brain need to relax. Magnesium can do this by activating neurotransmitters that are responsible for calming the body and the mind (8). Maintaining healthy magnesium levels often leads to deeper, sounder sleep. Research reveals that supplemental magnesium can improve sleep quality, especially in people with poor sleep (9).
3. It may manage blood pressure.
Magnesium may be able to moderately lower blood pressure in those who already have a magnesium deficiency. A study reveals that people receiving about 368 mg/day of magnesium for about three months had overall reductions in systolic blood pressure of 2.00 mm Hg and diastolic blood pressure of 1.78 mm Hg (10). Magnesium glycinate taken in supplemental form at doses of 500–1,000 mg/d over an eight-week period has been shown to significantly reduce blood pressure (11). Supplemental magnesium can lower blood pressure in people with hypertension, according to research (12). It is an effective blood-pressure reducer in healthy adults with high blood pressure, and in adults who have hypertension and diabetes (13).
4. It may decrease PMS Symptoms.
Magnesium can reduce premenstrual symptoms, including mood swings, irritability, anxiety and tension, and bloating (14). Studies show that taking magnesium glycinate reduces PMS symptoms (15). According to Jolene Brighten, N.D., a naturopathic doctor, female hormone expert, and founder of Rubus Health, magnesium has been shown to be more effective than placebo in positively helping lower prostaglandins and easing menstrual cramps and is also necessary for estrogen detoxification, which is why it can help ease PMS (16).
5. It may be good for mental health.
Magnesium glycinate is potential in combatting anxiety since magnesium is known to assist with producing the hormone serotonin in your brain. Serotonin is a chemical nerve cells produce that sends signals between your nerve cells, which may significantly affect feelings of anxiety and happiness (17). Low magnesium intake was shown to decrease serotonin levels, which can negatively affect mood. This may have an impact against depression, too. This is based on a 2015 study in the Journal of the American Board of Family Medicine, which states that younger adults with very low magnesium intake may be prone to depression (18).
6. It may support bone and muscle health.
Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts and also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis (19). This means that having adequate intakes of magnesium is useful for preventing osteoporosis. In addition, magnesium allows the muscles to relax and so without adequate levels of magnesium in the muscles, cramps will result. It offers more strength and endurance, as the muscles are allowed to function properly and increases oxygenation in the muscles, allowing for better performance (20).
7. It may promote health of hair, skin and nails.
It plays an important role promoting follicle hair growth, which results in healthy hair growth. Experts say that magnesium is nature’s anti-stress mineral, which is a major component in hair loss (21). Because magnesium is so involved in protein synthesis in the body, vertical ridges in the nails may be a sign of magnesium deficiency. The skin would be subjected to harmful free radicals and inflammation that leads to aging and wrinkles if not for magnesium’s role in the enzymes that manage DNA repair and replication (22).
Supplementation of magnesium glycinate can have several benefits. However, you need to consult a health care provider before using this supplementation especially if you are trying to treat certain deficiencies or health issues.