We offer magnesium supplements in many forms, but magnesium glycinate stands out as a superstar. This highly bioavailable form of magnesium is celebrated for its myriad of health benefits and minimal side effects [1,2]. We have 7 excellent reasons to consider a magnesium glycinate supplement that we’d like to share.
Do I Need a Magnesium Supplement?
Subclinical magnesium insufficiency is widespread and underrecognized, largely due to the current state of the western food system and mineral depletion in the soil [1]. Circulating levels of magnesium in the blood are not always an accurate representation of total magnesium levels, as magnesium will be pulled from other bone and muscle tissues when circulating levels are low [3]. This further elucidates the importance of regular magnesium supplementation.
Those most likely to have insufficient magnesium levels are those who exercise intensely (magnesium can be lost in sweat), older adults (intestinal absorption is reduced with age, especially in post-menopausal women), those with specific gut issues (and subsequent malabsorption issues, at any age), those with insulin or blood-sugar balance issues, those on a gluten-free diet, and those who regularly drink alcohol to excess [1].
Why Magnesium Glycinate?
Whether you have insufficient levels of magnesium or not, magnesium glycinate supplements can help improve your sleep, ease a sense of overwhelm, calm your body, support heart health, or enhance your overall well-being. Let’s explore the numerous benefits of magnesium glycinate and how to incorporate it into your daily routine.
1. Superior Absorption and Bioavailability
One of the primary reasons magnesium glycinate is favored over other forms of magnesium is its superior absorption [2]. Magnesium glycinate is chelated, meaning it’s bound to glycine, an amino acid that facilitates its transport into your bloodstream. This chelation process enhances the absorption of magnesium [2]. This not only makes it more effective but also reduces the likelihood of digestive discomfort often associated with other forms of magnesium [2].
2. Promotes Relaxation and Encourages a Sense of Calm
Magnesium plays a critical role in the function of the nervous system, and magnesium glycinate is particularly effective in promoting relaxation. It helps regulate the signaling of calming neurotransmitters, which send messages throughout the brain and nervous system [4]. The process that makes the “master antioxidant” glutathione, also requires magnesium, and excessive stress-related worries have been associated with reduced glutathione levels [5]. Through channels like these, magnesium glycinate can help alleviate excessive worry, reduce feelings of stress, and promote a sense of calm. For those who struggle with occasional nervousness or overwhelm, magnesium glycinate can be a game-changer.
3. Improves Sleep Quality
Many people turn to magnesium glycinate to improve their sleep quality. This supplement supports the production of melatonin, the hormone that regulates sleep-wake cycles. Additionally, magnesium helps calm the nervous system by binding to GABA receptors, the neurotransmitters responsible for quieting down nerve activity. The result is a more restful and uninterrupted sleep, allowing you to wake up feeling refreshed and rejuvenated [6].
4. Supports Heart Health
Magnesium is essential for maintaining a healthy heart. It helps regulate heart rhythms, supports healthy blood pressure levels, and aids in the production of ATP, the energy molecule that fuels heart contractions [7]. Magnesium glycinate, with its excellent absorption rate, ensures that your heart gets the magnesium it needs to function optimally. Regular intake of magnesium glycinate can reduce the risk of cardiovascular issues and promote overall heart health [7].
5. Alleviates Muscle Cramps and Aches
Muscle cramps and aches can be incredibly disruptive, whether you’re an athlete or simply going about your daily activities. Magnesium is crucial for muscle function, and dietary insufficiency can lead to painful cramps and spasms [8]. Magnesium glycinate helps replenish your magnesium levels, supporting muscle relaxation, combating soreness, and preventing cramps [8]. This makes it an excellent supplement for athletes or anyone prone to muscle discomfort.
6. Enhances Bone Health
While calcium often takes the spotlight when it comes to bone health, magnesium is just as important. Magnesium plays a pivotal role in converting vitamin D into its active form, which helps with calcium absorption. In addition to its role involving calcium, adequate magnesium supports the processes involved in normal bone breakdown and rebuilding. Magnesium glycinate ensures that your body can effectively absorb and use calcium, promoting strong and healthy bones.
7. Supports Metabolic Health
Magnesium is involved in hundreds of enzymatic reactions in the body, many of which are crucial for metabolic health. It helps regulate blood sugar levels, supports insulin sensitivity, and plays a role in energy production [10]. By incorporating magnesium glycinate into your routine, you can help stabilize your metabolism, reduce the risk of metabolic issues arising, and maintain steady energy levels throughout the day.
Final Thoughts
Incorporating magnesium glycinate into your daily supplement regimen can offer a multitude of health benefits. From improved sleep and reduced agitation to enhanced heart and bone health, this highly bioavailable form of magnesium is a powerful ally in your quest for better health. As with any supplement, it’s important to consult with a healthcare provider before starting to ensure it’s the right fit for your individual needs. Embrace the benefits of magnesium glycinate and take a proactive step towards a healthier, happier you!
References
- https://www.mdpi.com/2072-6643/13/4/1136#B18-nutrients-13-01136
- https://www.ahajournals.org/doi/abs/10.1161/hyp.76.suppl_1.P161
- https://www.mdpi.com/1420-3049/26/9/2419
- https://link.springer.com/article/10.1007/s12011-024-04216-2
- https://wisemindnutrition.com/blog/magnesium-sleep-and-anxiety
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11136869/
- https://www.nmi.health/wp-content/uploads/2023/02/NMJ_Magnesium_A-Review-of-Clinical-Use-and-Efficacy.pdf
- https://journals.lww.com/nsca-jscr/abstract/2022/08000/effects_of_magnesium_supplementation_on_muscle.19.aspx
- https://link.springer.com/article/10.1007/s11332-024-01179-8
- https://www.mdpi.com/2072-6643/13/2/320