Magnesium glycinate has recently taken the internet by storm as a safe and effective supplement for many different wellness benefits, specifically to encourage sleep and lessen anxiety.
But what is magnesium glycinate and what does it really do? Here, we’ll dive into what magnesium glycinate is, how it can benefit your body, and the different supplement options available.
What is Magnesium Glycinate?
Magnesium glycinate is a supplement made from magnesium and an amino acid, glycine. Let’s break down each of these:
Magnesium – Magnesium is a mineral that your body needs to function properly. It helps with many processes in the body, including muscle and nerve function as well as blood sugar and blood pressure levels, according to the Mayo Clinic.
Glycine – Glycine is a non-essential amino acid, meaning that our bodies are able produce it on their own, and we don’t need to consume it through food sources. However, it can still be found in foods like meat and beans, and it is important for its antioxidant properties. Glycine is needed to create cartilage, heal joints, and prevent loss of mobility.
Benefits of Magnesium Glycinate
According to the pharmacists at Compounding Pharmacy of America, magnesium glycinate can be used for a wide variety of health benefits. Specifically, it can help in the following areas:
- Gastrointestinal issues. Because of magnesium’s natural laxative effect, magnesium glycinate can help reduce gastrointestinal issues, such as constipation, irregularity, inflammation, and other digestive issues. Magnesium can also promote a healthy gut barrier.
- Anxiety. One of its most popular health benefits, magnesium glycinate can contribute to a decrease in anxiety. This supplement helps regulate neurotransmitter activity in your brain, leading to a calming of your central nervous system.
- PMS symptoms. This supplement can decrease symptoms many women have before and during their menstrual cycle, including cramps, mood swings, and trouble sleeping.
- Blood sugar. Magnesium can help activate your body’s insulin receptors. This helps your cells remove sugar from the bloodstream and can maintain your blood sugar levels as well as reduce your risk of type 2 diabetes.
- Bone health. Magnesium glycinate can help regulate your calcium levels, which is important for forming and revitalizing bones, as well as decrease your risk of osteoporosis.
Magnesium Deficiency
According to the National Institute of Health, many Americans are not receiving the proper amount of magnesium from their diets, and men over the age of 70 and teenage boys and girls are the most likely to suffer from a deficiency.
The institute also provides general recommendations for daily magnesium intake. Women are recommended to have 310 – 320 milligrams of magnesium per day whereas men are recommended to have 410 – 420 milligrams.
Symptoms of a magnesium deficiency can include:
- Loss of appetite. Those with low magnesium may notice a decrease in their appetite.
- Muscle spasms. This can include twitches, tremors, and cramps.
- Nausea. Individuals may experience nausea, vomiting, and an upset stomach.
- Weakness. Low magnesium levels can cause muscle weakness, fatigue, and mental exhaustion.
Magnesium deficiencies can often be hard to diagnose since many of these symptoms align with many different health issues (and some individuals may not experience symptoms at all). However, if a magnesium deficiency grows even worse, symptoms can also include abnormal heart activity, numbness, and seizures.
If you notice any signs of a potential magnesium deficiency, it’s important to let your primary care provider know.
Magnesium Glycinate Sleep
One of the most popular uses of magnesium glycinate is to encourage restful sleep and relaxation. According to the Sleep Foundation, higher levels of magnesium in the body are often correlated with better and longer sleep, though experts are still researching how exactly magnesium impacts sleep.
Magnesium can also help with symptoms of insomnia and restless leg syndrome, providing an overall better quality to a night’s sleep. Magnesium has been shown to help those with insomnia fall asleep quicker and encourage them to stay asleep. Magnesium can also reduce the occurrence of leg cramps, especially during pregnancy.
Magnesium Bisglycinate
Magnesium bisglycinate is a very similar supplement to magnesium glycinate. In magnesium glycinate, magnesium is only bound to one glycine molecule, but in magnesium bisglycinate, magnesium is bound to two glycine molecules.
Magnesium bisglycinate is used for many of the same health benefits, including improved sleep and calming benefits; however, some experts say that magnesium bisglycinate is more easily digested and may be the better option for those with any digestive issues.
Magnesium Glycinate and Citrate
Before magnesium glycinate increased in popularity, magnesium citrate was one of the most common magnesium supplements taken for health benefits. In this supplement, magnesium is bonded with citric acid, an acid naturally found in citrus fruits.
In most cases magnesium citrate is taken to replenish low magnesium levels; however, magnesium citrate can also be taken to alleviate constipation, due to its natural laxative effect.
Magnesium Glycinate Options
If you’re looking to give magnesium glycinate a try, there are many different methods you can use to take this supplement.
- Pure Encapsulations Magnesium – Pure Encapsulations’ magnesium glycinate is safe from common allergens, artificial colors, trans fat, and other unnecessary ingredients. This option comes in the form of capsules, and it provides 120 milligrams per serving.
- Magnesium Glycinate Gummies – For those that prefer vitamin gummies, Purawex offers easily-digestible magnesium glycinate in sugar-free gummies. Great for both adults and kids, each gummy provides 400 milligrams of magnesium glycinate.
- MaryRuth Organics Magnesium Liposomal – MaryRuth’s offers magnesium glycinate in a liquid form, which is recommended for those ages 14 and up. This supplement is liposomal, offering enhanced absorption, and it’s flavored with almonds and vanilla.
- Thorne Magnesium Bisglycinate – If you prefer to try magnesium bisglycinate, Thorne offers the supplement in a powdered formula and suggests one scoop per eight ounces of water daily. Thorne’s formula seeks to promote sleep and muscle relaxation.
