by Matt Weik, BS, CSCS, CPT, CSN
Magnesium is a crucial mineral that helps tons of of important capabilities in your physique, from vitality manufacturing to muscle and nerve well being. Regardless of being discovered in lots of meals like nuts, seeds, and greens, many individuals don’t get sufficient magnesium each day.
Among the many varied complement choices accessible, magnesium glycinate stands out for its mild impact on the abdomen and the way effectively your physique is ready to take in it.
This specific type of magnesium gives a number of well being advantages that make it a superb selection for anybody trying to increase their magnesium ranges safely and successfully.
On this article, we’ll dive deeper and focus on every part it’s essential to find out about magnesium glycinate and its many well being advantages.
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It is suggested that you just communicate along with your physician earlier than beginning any train program, making modifications to your diet plan, or including any new dietary supplements into your present routine.
What’s Magnesium Glycinate?
Magnesium glycinate is a dietary complement that mixes magnesium with glycine, a non-essential amino acid. It is available in varied complement types, together with tablets, gummies, and powders, making it simple to include into your each day routine.
Magnesium is helpful in quite a few bodily capabilities, akin to regulating nerve and muscle exercise, sustaining blood sugar ranges, and lowering irritation. It’s additionally important for bone well being, protein synthesis, and DNA manufacturing.
Glycine, however, has antioxidant properties and helps cognitive perform and general psychological well-being.
With such essential capabilities throughout the physique, magnesium glycinate is commonly promoted to assist enhance sleep, cut back stress, and assist correct digestion.
6 Well being Advantages of Magnesium Glycinate
Magnesium glycinate has a variety of well being advantages you possibly can expertise while you complement with it. Under are a number of the most notable ones that may assist your well being.
1. It will probably relieve stress and anxiousness
Magnesium immediately influences your physique’s stress response system. When magnesium ranges drop too low, you would possibly expertise worse anxiousness and stress signs. Research counsel that magnesium glycinate dietary supplements might assist cut back anxiousness.
Individuals with particular well being circumstances like fibromyalgia have proven diminished stress ranges after taking magnesium dietary supplements. Even surgical sufferers report decreased stress when supplementing with magnesium.
A 2017 review discovered proof that magnesium dietary supplements can enhance anxiousness signs.
2. It will probably enhance sleep high quality
Magnesium glycinate dietary supplements might assist if you happen to wrestle with insomnia. Magnesium works by binding to and boosting the exercise of GABA receptors in your mind. GABA is a neurotransmitter that helps promote sleep.
Research counsel that magnesium glycinate can enhance sleep high quality for folks with sleep disturbances.
A 2021 study discovered that individuals who consumed probably the most magnesium (from each meals and dietary supplements) tended to report higher sleep high quality and had been much less more likely to sleep for brief intervals.
Proof signifies that folks with decrease magnesium blood ranges usually expertise poorer sleep high quality. Taking magnesium glycinate might assist preserve wholesome magnesium ranges and assist higher sleep.
3. Helps with hypertension
Magnesium performs an important function in cardiovascular well being. It really works alongside calcium to manage blood stress and cut back the danger of hypertension. A magnesium deficiency has been linked to an elevated probability of creating cardiovascular circumstances akin to arrhythmia, atherosclerosis, cardiomyopathy, and diabetes.
Moreover, magnesium reveals anti-inflammatory properties that contribute to arterial well being. Analysis means that magnesium glycinate supplementation might assist stabilize irregular coronary heart rhythms, probably lowering signs akin to palpitations and chest discomfort.
4. Bone well being
Magnesium immediately controls how your muscular tissues contract and helps your nerves transmit messages accurately. Athletes and energetic people might discover magnesium glycinate particularly useful, as it might probably stop painful muscle cramps and support in muscle restoration after exercises.
Individuals affected by power ache or persistent muscle stiffness usually expertise notable reduction when taking magnesium glycinate, which promotes muscle rest all through the physique.
5. It reduces PMS signs
Magnesium glycinate would possibly assist if you happen to wrestle with PMS signs akin to anxiousness, fatigue, cramps, and complications.
Studies present it might probably lower the discharge of prostaglandins that set off irritation, cramps, and ache.
A rigorous double-masked, placebo-controlled trial found that combining magnesium with vitamin B6 over two menstrual cycles considerably diminished PMS severity. Girls who noticed probably the most enchancment took 250 mg of magnesium and 40 mg of vitamin B6 each day from the primary day of their interval till the start of the following cycle.
Scientists suspect that magnesium deficiency might each trigger and worsen PMS signs. Magnesium helps ladies with PMS as a result of it relaxes the physique, regulates neuromuscular stimulations, and controls irritation.
6. Muscle restoration
Magnesium glycinate contributes to efficient post-exercise restoration by aiding muscle restore, lowering soreness, and stopping cramps.
As a vital mineral in protein synthesis and mobile vitality manufacturing, it helps the regeneration of muscle fibers broken throughout intense bodily exercise. Its capability to advertise rest and enhance sleep additional improves restoration, which helps the physique rebuild and strengthen effectively.
