The word "magnesium glycinate" may sound like a mineral name or the name of a preservative that not many of us may have heard about. In contrast, when an athlete or a commoner is asked to list the supplements he or she cannot live without, will no doubt list protein powder and creatine as the supplements they cannot live without. Some people may also choose to supplement with fish oil, multivitamins, glutamine and other recommended supplements. These can help them both in and outside the gym. The magnesium supplement generally does not appear under the list of essential supplements for strength athletes or a commoner.
Then, what exactly is Magnesium Glycinate?
Magnesium Glycinate: A magnesium salt containing inorganic magnesium and an amino acid called glycine is called magnesium glycine. It is a powerful duo to help provide a better sleep experience without adverse effects of other sleeping aids.
We will shed some light on Magnesium Glycinate's key benefits in the following paragraphs:
- Helps with Sleep & Anxiety (2) :
Having healthy magnesium levels plays a critical role in maintaining metabolic health, stabilizing mood, lowering stress hormones, promoting better sleep, and encouraging bone growth. There is evidence that magnesium glycinate is absorbed easily and it may have calming properties. Therefore, it may help with anxiety disorder, depression, stress, insomnia, and other psychological disorders. However, there is limited scientific evidence that these uses are possible, which means more studies need to be conducted.
- Helps with Muscle Tendon Performance (4):
Exercise promotes muscle relaxation and regeneration, as well as faster muscle recovery from fatigue and stress. Magnesium works by interacting with a neurotransmitter called GABA, creating a relaxing and calming effect. If you don't consume enough magnesium in your diet, it could lead to a lack of sleep quality, difficulty falling asleep, or both. Additionally, magnesium has the ability to reduce the stress response to exertion and increase red blood cells and haemoglobin concentration in athletes. It is especially helpful for people who are sleep deprived. Taking magnesium supplements improves the ability to exercise.
- Reduces PMS symptoms (5):
It is quite common for women to experience a lot of discomfort and intolerability during the PMS period. The consumption of magnesium glycinate on a daily basis has been shown to relieve some symptoms, such as headaches and cramps. This is due to that fact that magnesium actually lowers the release
of prostaglandins that are the main cause of PMS symptoms such as cramping, pain, and inflammation. Also, Magnesium is a natural diuretic for the body, reducing premenstrual bloat and breast pain. It has also been linked to cut down on menstrual migraines by affecting key brain structures and chemicals believed to play critical roles in the onset of migraines.
- Keeps your Heart Rhythm Healthy (1):
A healthy heart rhythm is largely influenced by magnesium, because it helps other electrolytes, like calcium and potassium, get into cells. Electrolytes play a critical role in nerve signals and in the contraction of muscles within a healthy
heartbeat. Researchers in a recent review published in the journal Cardiology Research and Practice concluded that low levels of magnesium in the blood may result in a higher chance of developing cardiovascular disease. It has been shown that magnesium deficiency or an inadequate intake of magnesium may increase the likelihood of irregular heartbeats known as arrhythmias.
What is better, magnesium glycinate or magnesium citrate?
Magnesium citrate is a more common choice if you want to maintain magnesium levels throughout your whole body in order to remain healthy and strong. Magnesium glycinate, on the other hand, has a calming effect that has been proven to work. The aim of your "stress less" strategy might be to add magnesium to your regimen in some way. In that case, you might consider using magnesium glycinate instead of magnesium citrate.
Magnesium glycinate assists our bodies in functioning properly, particularly when it comes to making sure we are able to keep our energy levels high and our bones healthy. Our diet is one of the most effective ways to ensure we get enough magnesium through eating a variety of healthy foods such as flaxseed, tofu, and almonds. One can also take magnesium supplements to help meet the recommended amount. Thanks to Healthy Hey Magnesium Glycinate's 22% elemental magnesium, you get an optimal amount of magnesium per serving. This form of magnesium is desirable because it is less likely to cause a laxative effect. This is one of the best absorbed forms of magnesium.
- Paolo Severino, et. al, "Prevention of Cardiovascular Disease: Screening for Magnesium Deficiency", Cardiology Research and Practice, vol. 2019, Article ID 4874921, 10 pages, 2019. https://doi.org/10.1155/2019/4874921.
- Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429
- Razzaque MS. Magnesium: Are We Consuming Enough?. Nutrients. 2018;10(12):1863. Published 2018 Dec 2. doi:10.3390/nu10121863
- Zhang Y, et al. (2017). Can magnesium enhance exercise performance? ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
- Fathizadeh N et. al Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.