Magnesium Glycinate:

Benefits of your everyday ESSENTIAL nutrient

What is Magnesium Glycinate?

For the control of blood pressure and other processes, magnesium is necessary. Magnesium glycinate is a supplement that raises magnesium levels and may help those who are deficient in it.

Other names for magnesium glycinate include magnesium bisglycinate and magnesium diglycinate.

Magnesium is an essential vitamin that controls a number of bodily functions, such as blood pressure, blood sugar levels, and muscle and neuron function. Moreover, this mineral aids in the synthesis of DNA, bone, and protein.

Magnesium glycinate is covered in further detail in this article, including its advantages, potential drawbacks, recommended dosage, and other topics.

Characteristics of Magnesium Glycinate

The body requires magnesium in large amounts. While the most efficient way to consume nutrients is in their natural form, supplements are available to help boost magnesium intake in people with low levels.

Magnesium glycinate can help improve these levels, which in turn can help the body regulate processes such as blood pressure, blood sugar levels, and muscle and nerve function.

Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool . In a study , participants taking magnesium glycinate did not report any instances of diarrhea, but the study notes that diarrhea can be a possible side effect for some other types of magnesium.

It is important to note that taking magnesium supplements may be more beneficial for some people than others. For example, it is advisable for a person with kidney issues to contact a doctor before taking magnesium glycinate. Kidney problems can cause difficulties excreting excess magnesium.

Magnesium Glycinate: Benefits And Uses

High blood pressure

By marginally lowering blood pressure, magnesium supplements can aid with high blood pressure.

Type 2 diabetes

Including more magnesium in one's diet may lower one's chance of developing this condition. Sugars can be broken down by magnesium.

Osteoporosis

Healthy bone growth is influenced by magnesium. A higher bone mineral density may be found in those with higher magnesium levels. This is crucial in lowering the danger.Reliable Source for osteoporosis-related bone fractures.

Headaches from migraines

Low amounts of magnesium can occasionally be found in the blood and tissues of migraineurs. Supplements might lessen how frequently migraine headaches occur.

Depression

In the brain, serotonin is a "feel-good" molecule. Serotonin levels appear to be lowered by inadequate magnesium intake. Magnesium may be beneficial for treating mild to moderate depression in adults (Trusted Source).
Research is needed as there is conflicting information regarding the use of magnesium glycinate to treat insomnia. Magnesium may assist in regulating sleep and enhancing the general quality of sleep, including treating insomnia.

Where does magnesium glycinate come from?

For most people, food alone is sufficient to meet the required daily intake. Typical foods high in magnesium include:

1. Nuts, seeds, and legumes
2. Whole grains
3. Other leafy vegetables, such as spinach
4. Breakfast cereals and other items enriched with nutrients
5. Milk, yogurt, and further dairy items

References

1. Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

3. DiSilvestro RA, et al. (2013). Magnesium glycinate supplementation in bariatric surgery patients and physically fit young adults.

4. https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.27.1_supplement.lb291

5. Fang X, et al. (2016). Dose-response relationship between dietary magnesium intake and risk of type 2 diabetes mellitus: A systematic review and meta-regression analysis of prospective cohort studies.

6. https://pubmed.ncbi.nlm.nih.gov/27869762/

7. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

8. Magnesium glycinate. (2022).

9. https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate#section=3D-ConforerMauskop A, et al. (2012). Why all migraine patients should be treated with magnesium.

10. https://pubmed.ncbi.nlm.nih.gov/22426836/

    1. Rondanelli M, et al. (2021). An update on magnesium and bone health.

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/

12. Tarleton EK, et al. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/

    1. Zhang X, et al. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.

14. https://pubmed.ncbi.nlm.nih.gov/27402922/