by Matt Weik, BS, CSCS, CPT, CSN
Magnesium is a crucial mineral that helps a whole bunch of important features 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 every day.
Among the many varied complement choices accessible, magnesium glycinate stands out for its light impact on the abdomen and the way nicely your physique is ready to take up it.
This specific type of magnesium affords a number of well being advantages that make it a superb selection for anybody trying to enhance their magnesium ranges safely and successfully.
On this article, we are going to dive deeper and talk about every thing that you must 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 strongly recommended that you simply converse together with your physician earlier than beginning any train program, making adjustments to your vitamin 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 kinds, together with tablets, gummies, and powders, making it simple to include into your every day routine.
Magnesium is helpful in quite a few bodily features, equivalent to regulating nerve and muscle exercise, sustaining blood sugar ranges, and decreasing irritation. It’s additionally important for bone well being, protein synthesis, and DNA manufacturing.
Glycine, alternatively, has antioxidant properties and helps cognitive perform and total psychological well-being.
With such essential features inside 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 once you complement with it. Under are a number of the most notable ones that may assist your well being.
1. It could relieve stress and nervousness
Magnesium immediately influences your physique’s stress response system. When magnesium ranges drop too low, you may expertise worse nervousness and stress signs. Research counsel that magnesium glycinate dietary supplements could assist cut back nervousness.
Individuals with particular well being circumstances like fibromyalgia have proven lowered stress ranges after taking magnesium dietary supplements. Even surgical sufferers report decreased stress when supplementing with magnesium.
A 2017 assessment discovered proof that magnesium dietary supplements can enhance nervousness signs.
2. It could enhance sleep high quality
Magnesium glycinate dietary supplements could assist for those who battle 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 research discovered that individuals who consumed essentially the most magnesium (from each meals and dietary supplements) tended to report higher sleep high quality and had been much less prone to sleep for brief intervals.
Proof signifies that individuals with decrease magnesium blood ranges typically expertise poorer sleep high quality. Taking magnesium glycinate could 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 strain and cut back the danger of hypertension. A magnesium deficiency has been linked to an elevated chance of growing cardiovascular circumstances equivalent to arrhythmia, atherosclerosis, cardiomyopathy, and diabetes.
Moreover, magnesium reveals anti-inflammatory properties that contribute to arterial well being. Analysis means that magnesium glycinate supplementation could assist stabilize irregular coronary heart rhythms, doubtlessly decreasing signs equivalent to palpitations and chest discomfort.
4. Bone well being
Magnesium immediately controls how your muscle mass contract and helps your nerves transmit messages accurately. Athletes and energetic people could discover magnesium glycinate particularly useful, as it will probably forestall painful muscle cramps and assist in muscle restoration after exercises.
Individuals affected by power ache or persistent muscle stiffness typically expertise notable aid when taking magnesium glycinate, which promotes muscle leisure all through the physique.
5. It reduces PMS signs
Magnesium glycinate may assist for those who battle with PMS signs equivalent to nervousness, fatigue, cramps, and complications.
Research present it will 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 lowered PMS severity. Ladies who noticed essentially the most enchancment took 250 mg of magnesium and 40 mg of vitamin B6 every day from the primary day of their interval till the start of the following cycle.
Scientists suspect that magnesium deficiency could 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, decreasing soreness, and stopping cramps.
As an important mineral in protein synthesis and mobile vitality manufacturing, it helps the regeneration of muscle fibers broken throughout intense bodily exercise. Its means to advertise leisure and enhance sleep additional improves restoration, which helps the physique rebuild and strengthen effectively.