10 Powerful Benefits of Magnesium Glycinate
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n essential mineral which your body needs for various functions is magnesium, and, unfortunately, according to recent studies, more than half of the adult population may be getting only a fraction of it from the food they eat. If you have ever wanted to improve the Magnesium content in your body and in the process experience better night sleep, less stress, and improved muscles then maybe you have been searching for Magnesium Glycinate. However, many individuals may also ask themselves how this process takes place, the result and most beneficial features of such kind of magnesium.
This complete overview will provide you with all the information you should know about magnesium glycinate:
1. What is Magnesium Glycinate?
Magnesium Glycinate is a highly absorbable magnesium supplement. Whenever you are using magnesium, the trouble is that it tends to bond with other compounds like oxide and citrate, but magnesium glycinate is bonded with glycine which is an amino acid, and this makes it easy for your body to absorb it. This makes certain that the magnesium reaches your blood stream quickly without affecting your stomach in the same way that other forms of magnesium will.
It is needed to support more than 300 enzymatic processes in the human body such as the production of energy, muscle, nerve operations as well as for DNA formation. Glycine also has a definite role to play in affair, namely the promotion of sound sleep in conjunction with the nervous system. Combined, magnesium glycinate has a mighty package for people who want to put their health in the next level, feel happier and ensure their body’s optimal function.
This kind of magnesium is preferred because it is regarded as having mild impact in the gut hence does not have possibility of inducing the laxative impact of diverse magnesium supplements. As significantly demonstrated in the above article, magnesium glycinate is very safe making it one of the best solutions to supplement magnesium for the long-term to restore body health.
2. Top Benefits of Magnesium Glycinate
2.1. Improved Sleep Quality
The use of Mg glycinate supplements and compounds is mainly because of its effectiveness in helping people to have a better sleep. Several sources show that magnesium assists in controlling the signals of neurotransmitters that over suppress the brain, thus providing sound sleep. Out of all the magnesium supplements, magnesium glycinate is preferred because of its sedating effects; perfect for insomniacs or those who have trouble sleeping.
Journal of Research in Medical Sciences also revealed that elderly who took magnesium supplements had an increase in their level of sleep quality. The role of magnesium was to counter insomnia and stabilize the sleep-wake clock which means they could sleep properly and deeply most of the time. Sleeping disorders are infamous within society as they have a chaotic cycle that disrupts the normal working and resting cycle; if this is an issue that is regularly experienced at night, adding magnesium glycinate to your regime will not lead to an addiction, and might be the solution you have been looking for to a comfortable night’s sleep.
2.2. Reduced Anxiety and Stress
Otherwise, magnesium is widely known for its antistress properties, and it is proven that magnesium glycinate influences the brain in particular reducing anxiety levels. New research shows that when the magnesium amounts are higher in the body, cortisol, the stress hormone is regulated which is good for your health. This make you feel rather at ease and relaxed in the course of the day as you engage in various activities.
2.3. Muscle Relaxation and Cramp Relief
One must always ensure that his or her body is well supplied with magnesium because it is famous for interacting with muscles. This is due to the fact that magnesium glycinate has the ability to assist in the loosening up of tight muscles and muscles in general; this is important particularly to athletes and individuals experiencing tight muscles most of the time.
2.4. Enhanced Cognitive Function
Magnesium has many effects on the human brain and increasing its intake can have a drastic impact on your health. People are advised to take magnesium for enhanced memory, learning ability and general brain function especially if the individual is a deficiency candidate. Out of the magnesium compounds, magnesium glycinate is considered to be the best for the brain because of its bioavailability.
Magnesium also has a very important function related to the structural plasticity of the synaptic connections, the function that is based upon the capability of the synapses to make or to weaken the connections between neurons. This is particularly important for the processes of memory consolidation and the ability to change strategies of thinking within a given task. As revealed in this case, magnesium and other minerals play a crucial role in increasing learning and memory and therefore, magnesium glycinate maybe as an instrument to improve on the quality of aging people or people with alzheimer’s disease.
2.5. Support for Bone Health
Though calcium is most often linked with bone health which is true, magnesium is not far behind. It also improves the absorption of calcium so that your bones are healthy and strong at all times. Of the choice forms of magnesium, magnesium glycinate may help to prevent osteoporosis and increase bone density when taken daily.
These two minerals, magnesium and calcium are friends to our body as they help in keeping the bones and teeth strong. If there is a deficiency of magnesium, then the absorption of calcium can be inhibited which results in osteoporosis and propensity towards bone fractures. They suggest that for proper magnesium levels to be maintained you can combat the effects of aging on the bones and possible age related bone losss.
2.6. Cardiovascular Health
Magnesium, or Mg, is the most essential mineral that is necessary for the heart to operate properly. It supports healthy blood pressure management, heart rate and rhythm modulation, and heart health generally. If you maintain adequate magnesium levels, using magnesium glycinate can help reduce hypertension and other cardiovascular problems.
Several trials stress that taking magnesium assists the cause of hypertension by alleviating blood pressure levels. It helps in the dilation of the vessels that carries blood in every part of the body hence minimizing strain on the heart. It also helps in the pacemaker function to regulate the rate of the heartbeat as well as resulting in fifty years cardiovascular health.
2.7. Better Blood Sugar Control
It also assists in controlling the secretion of insulin and blood sugar and thus useful to diabetics, and those with potential risks of Type 2 diabetes. With 99% bioavailability, magnesium glycinate is able to support more stable blood glucose and path to decreased insulin resistant.
Several past research have pointed to possible connection between increased magnesium consumption and better insulin sensitivity. Low levels of magnesium in the body contributes to the development of insulin resistance thus increasing the cases of type 2 diabetes. It can also help to stabilize blood sugar levels; thus, people with diabetes or those with prediabetes should consider taking magnesium glycinate.
2.8. Headache and Migraine Relief
Low-grade magnesium surrounded with some migraines and kinds of headaches. Magnesium glycinate should be taken daily and this will help to prevent the episodes of migraine because it interferes with the constriction of blood vessels and tension of the nervous system.
Therefore magnesium glycinate is an over the counter herbal cure that patient who have chronic migraines should consider taking with the aim of minimizing on the intensity and frequency of migraines experienced.
Calcium not only strengthens bones but also stops tight muscles, while magnesium is good at relaxing nerves, both of which can cause migraines, as well as dilating blood vessels. However magnesium glycinate supplement might prove helpful for people during their daily routine, giving them relief from migraine but with a fewer side effect as compared to medicines.
2.9. Hormonal Balance for Women
Mg glycinate may be especially helpful for women during their menstrual period in accord with the data reported in the medical literature. It is with great delight that I found that Magnesium has a potential to reduce PMS symptoms including mood swings, cramping, and bloating. It also also has functions in hormone regulation, most especially when there is hormonal imbalance in the body. It can resolve muscle cramps and the other PMS symptoms through making muscles relax and in regulating hormones in the body.
2.10. Anti-Inflammatory Properties
Chronic inflammation has been linked to a number of illnesses, including arthritis and heart conditions. Additionally, it contains magnesium ions, which improve health by lowering inflammation-related indicators in the body and therefore lowering inflammation.
Indeed, it is stated that adding this metal helps decrease the levels of oxidative stress and reduce the production of inflammatory cytokines thereby acting as an antioxidant and anti-inflammatory agent. It also located the capacity to lower inflammation in the body; hence, it can assist manage various types of chronic diseases such as arthritis, autoimmune and some cancer.
3. How to Use Magnesium Glycinate for Best Results
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In the Morning:
It is advised to take magnesium glycinate first thing in the morning if your goal is to improve brain function or tone up your muscles. As a result, one becomes more awake throughout the day, even while their sleeping patterns improve at night, making them more restful.
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In the Evening:
Ideally, taking magnesium glycinate at night have even higher impacts than using it as a relaxation supplement as does those who wish to sleep better or those suffering from anxiety. It can comfort you and ease your mind for the chance of sleeping to commence from the first moments.
It is safe to consume 200–400 mg of magnesium glycinate daily, however the quantity may vary. In the event that you have any health problems, such as insomnia or spasms in your muscles, you should visit a physician to determine the appropriate dose.
4. Common Uses of Magnesium Glycinate
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Sleep Aid:
Relaxes body muscles and helps one to enjoy deep sleep.
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Anxiety Relief:
Can assist in controlling stress and in alleviating symptoms of anxiety.
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Muscle Recovery:
Good for people especially those who are involved in sports activities or for those who often experience muscle twitches and cramps.
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Heart Health:
Hypertension and the chronic control of heart beating rhythm.
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Bone Support:
Improve the uptake of calcium and play role in achieving better bone mass also.
5. Magnesium Glycinate vs. Other Forms of Magnesium
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Magnesium Citrate:
Continues to be employed to as a purgative, attributed to its ability to dissolve readily in water. It is recommended for people who suffer from constipation, though it cannot be said that it is very suitable for long-term application mainly because of its potent cathartic properties.
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Magnesium Oxide:
Found in most of the OTC supplements but has lesser absorbability than magnesium glycinate.
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Magnesium Malate:
Well understood for its quality to give energy but may lead to digestive problems sometimes.
In comparison with these forms, magnesium glycinate has enormous bioavailability and mild effect on gastrointestinal tract that is why it is more appropriate for a long-term use.
6. Are There Any Side Effects of Magnesium Glycinate?
Because magnesium glycinate has a better absorption rate it is considered to have fewer gastrointestinal side effects when compared to other forms of magnesium. But it should be noted that if one takes too much, especially at once, then he or she may be beset by such symptoms as mild cases of diarrhea. There is always a risk for any medication when taken in high volumes; hence, should stick to the prescribed quantities.
Magnesium glycinate is a potent supplement, which benefits almost every sphere of your wellbeing, including sleep quality, anxiety levels, muscles, and bones. If you want to reduce your stress levels, improve your sleep or increase your wellness then including magnesium glycinate as a part of your daily intake is something that should come naturally.
Final Tips:
- To minimize any possible negative effects, start with a modest dose and increase it gradually.
- To reap the maximum advantages of your supplements, take them consistently.
