by Matt Weik, BS, CSCS, CPT, CSN
Magnesium is an important mineral that supports hundreds of essential functions in your body, from energy production to muscle and nerve health. Despite being found in many foods like nuts, seeds, and vegetables, many people don’t get enough magnesium daily.
Among the various supplement options available, magnesium glycinate stands out for its gentle effect on the stomach and how well your body is able to absorb it.
This particular form of magnesium offers several health benefits that make it an excellent choice for anyone looking to boost their magnesium levels safely and effectively.
In this article, we will dive deeper and discuss everything you need to know about magnesium glycinate and its many health benefits.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What is Magnesium Glycinate?
Magnesium glycinate is a dietary supplement that combines magnesium with glycine, a non-essential amino acid. It comes in various supplement forms, including tablets, gummies, and powders, making it easy to incorporate into your daily routine.
Magnesium is beneficial in numerous bodily functions, such as regulating nerve and muscle activity, maintaining blood sugar levels, and reducing inflammation. It’s also essential for bone health, protein synthesis, and DNA production.
Glycine, on the other hand, has antioxidant properties and supports cognitive function and overall mental well-being.
With such important functions within the body, magnesium glycinate is often promoted to help improve sleep, reduce stress, and support proper digestion.
6 Health Benefits of Magnesium Glycinate
Magnesium glycinate has a wide range of health benefits you can experience when you supplement with it. Below are some of the most notable ones that can support your health.
1. It can relieve stress and anxiety
Magnesium directly influences your body’s stress response system. When magnesium levels drop too low, you might experience worse anxiety and stress symptoms. Studies suggest that magnesium glycinate supplements may help reduce anxiety.
People with specific health conditions like fibromyalgia have shown reduced stress levels after taking magnesium supplements. Even surgical patients report decreased stress when supplementing with magnesium.
A 2017 review found evidence that magnesium supplements can improve anxiety symptoms.
2. It can improve sleep quality
Magnesium glycinate supplements may help if you struggle with insomnia. Magnesium works by binding to and boosting the activity of GABA receptors in your brain. GABA is a neurotransmitter that helps promote sleep.
Studies suggest that magnesium glycinate can improve sleep quality for people with sleep disturbances.
A 2021 study found that people who consumed the most magnesium (from both food and supplements) tended to report better sleep quality and were less likely to sleep for short periods.
Evidence indicates that people with lower magnesium blood levels often experience poorer sleep quality. Taking magnesium glycinate may help maintain healthy magnesium levels and support better sleep.
3. Helps with hypertension
Magnesium plays a crucial role in cardiovascular health. It works alongside calcium to regulate blood pressure and reduce the risk of hypertension. A magnesium deficiency has been linked to an increased likelihood of developing cardiovascular conditions such as arrhythmia, atherosclerosis, cardiomyopathy, and diabetes.
Additionally, magnesium exhibits anti-inflammatory properties that contribute to arterial health. Research suggests that magnesium glycinate supplementation may help stabilize irregular heart rhythms, potentially reducing symptoms such as palpitations and chest discomfort.
4. Bone health
Magnesium directly controls how your muscles contract and helps your nerves transmit messages correctly. Athletes and active individuals may find magnesium glycinate especially helpful, as it can prevent painful muscle cramps and aid in muscle recovery after workouts.
People suffering from chronic pain or persistent muscle stiffness often experience notable relief when taking magnesium glycinate, which promotes muscle relaxation throughout the body.
5. It reduces PMS symptoms
Magnesium glycinate might help if you struggle with PMS symptoms such as anxiety, fatigue, cramps, and headaches.
Studies show it can decrease the release of prostaglandins that trigger inflammation, cramps, and pain.
A rigorous double-masked, placebo-controlled trial discovered that combining magnesium with vitamin B6 over two menstrual cycles significantly reduced PMS severity. Women who saw the most improvement took 250 mg of magnesium and 40 mg of vitamin B6 daily from the first day of their period until the beginning of the next cycle.
Scientists suspect that magnesium deficiency may both cause and worsen PMS symptoms. Magnesium helps women with PMS because it relaxes the body, regulates neuromuscular stimulations, and controls inflammation.
6. Muscle recovery
Magnesium glycinate contributes to effective post-exercise recovery by aiding muscle repair, reducing soreness, and preventing cramps.
As an essential mineral in protein synthesis and cellular energy production, it supports the regeneration of muscle fibers damaged during intense physical activity. Its ability to promote relaxation and improve sleep further improves recovery, which helps the body rebuild and strengthen efficiently.
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