What is Magnesium Glycinate?
Magnesium glycinate is a type of supplement that contains magnesium and the amino acid glycine. It is easily absorbed by the body, making it an ideal option for people looking to increase their daily magnesium intake.
Magnesium is important for many bodily functions, including nerve function, muscle contractions, energy production, and DNA and RNA synthesis. Therefore, taking a magnesium glycinate supplement may help support these bodily processes.
According to medical research, magnesium glycinate may also have relaxing effects. It can be used to treat anxiety, depression, and insomnia. Additionally, some evidence suggests that taking magnesium glycinate may aid recovery after intense exercise due to its role in muscle relaxation and fatigue reduction.
To put it lightly, magnesium glycinate is an important supplement that may help in a variety of ways. Let’s explore some of the potential benefits.
Health Benefits of Magnesium Glycinate
1. Promote better sleep
Magnesium glycinate can help improve the quality and duration of sleep, particularly for those with insomnia. But how, exactly? Magnesium helps the body produce melatonin, a hormone that regulates sleep. Even better, it can help activate GABA receptors, which are responsible for calming the body and reducing stress. Experts often recommend a 350 mg supplement of magnesium glycinate to treat insomnia.
2. Alleviate muscle cramps
Some evidence suggests that magnesium glycinate might be effective in treating muscle cramps and spasms, especially those caused by exercise. Magnesium helps relax the muscles, which can reduce symptoms of cramping.
3. Reduce symptoms of depression and anxiety
Depression and anxiety can be debilitating conditions, but magnesium glycinate may offer some relief by enhancing neurotransmitter production in the brain. For example, it helps to increase serotonin levels which are known to have mood-boosting effects.
4. May benefit digestion
One of the most popular reasons to take magnesium glycinate is for digestive health. Magnesium helps relax muscles in the intestine, which can help reduce bloating, gas, and even indigestion caused by some foods. It can also reduce constipation by promoting regular bowel movements.
Additionally, studies have shown that magnesium glycinate has a positive effect on those who suffer from irritable bowel syndrome (IBS). Not only does it help alleviate existing symptoms, but it also helps prevent them from occurring in the future.
5. May help keep bones strong
Magnesium glycinate is also known to help promote healthy bones. It helps the body absorb calcium, which is essential for strong and healthy bones. Moreover, magnesium helps activate Vitamin D in the body, which plays a role in bone formation. Studies have shown that taking magnesium glycinate can reduce fractures due to its positive effect on bone mineral density and overall bone health.
6. Reduce blood pressure
Magnesium glycinate is an effective supplement to lower blood pressure. Studies suggest that taking 300 mg of magnesium supplements per day can lead to significant decreases in both systolic and diastolic blood pressure readings.
The benefits of magnesium on blood pressure go beyond just supplementation. The body uses magnesium to help regulate its use of sodium, which can help to decrease stress hormones and reduce the constriction of arteries and veins. Magnesium also plays a role in improving insulin sensitivity and reducing inflammation, which can help those with high blood pressure levels.
7. May alleviate chronic pain
Most studies have used magnesium glycinate to treat pain in people with chronic conditions, such as fibromyalgia, arthritis, and chronic back pain. The supplement may help reduce the intensity of pain and inflammation associated with these illnesses.
8. May help ease symptoms of PMS
Magnesium glycinate has been shown to be an effective treatment for PMS symptoms. It may work by regulating hormones and neurotransmitters, which can help reduce mood swings, cramps, and other symptoms associated with PMS.
Research indicates magnesium supplements can improve premenstrual moods, decrease menstrual cramps and bloating, and even reduce migraine headaches. When taking magnesium for PMS relief, it’s important to take the right dosage at the right time. Experts suggest taking 350 of magnesium glycinate daily directly after food.
Amounts and Dosage
The Recommended Dietary Allowance (RDA) for magnesium is 420 mg for men and 320 mg for women. Pregnant women should increase this amount to 350 mg per day.
To sum up
Magnesium glycinate is a magnesium supplement that can offer many health benefits, such as reducing muscle cramps and spasms, improving digestion, boosting bone strength, reducing blood pressure, and even easing PMS symptoms. It’s important to follow the recommended dosage when taking magnesium glycinate supplements so you can get the most out of them.
Check with your doctor before adding this supplement to your routine, and ensure it won’t interfere with any medications you are currently taking.