How magnesium glycinate enhance your physical and mental health?
Magnesium glycinate (magnesium bis-glycinate) is a compound formed by attaching the amino acid glycine to a magnesium molecule. This creates a chelated form of magnesium that is easier for the body to absorb than other magnesium supplements. Chelated minerals are attached to amino acids or other organic compounds. This makes them more stable and less likely to react with other nutrients in your gut, allowing for enhanced absorption. Glycine is a calming neurotransmitter in the brain. So, by combining magnesium with glycine, magnesium glycinate provides all the benefits of magnesium along with the extra calming effects of glycine.
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Improves heart health
Magnesium helps maintain normal heart rhythm and blood pressure levels. It relaxes blood vessels and improves blood flow. Magnesium deficiency is linked to an increased risk of irregular heartbeats, chest pain, and heart disease. Getting enough absorbable magnesium is essential for heart health.
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Eases muscle cramps and pain
The most common symptoms of the best magnesium deficiency are painful muscle spasms and cramps. Magnesium helps muscles fully relax between contractions. It also plays a role in energy production needed for muscle function. Getting adequate magnesium provides relief from chronic muscle tightness, spasms, cramps, and pain.
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Promotes restful sleep
Magnesium helps regulate the sleep-wake cycle by increasing GABA production. GABA is an inhibitory neurotransmitter that calms nervous system activity so you fall asleep and stay asleep. Magnesium also lowers cortisol to reduce sleep disruptions. This is why magnesium glycinate is one of the most effective forms of magnesium for improving sleep quality.
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Strengthens bones
Over 50% of the magnesium in your body is stored in your bones. It helps the body effectively use calcium and vitamin D for proper bone formation. Magnesium deficiency is associated with decreased bone mineral density and an increased risk of osteoporosis. Getting sufficient magnesium helps build and maintain strong bones as you age.
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Improves blood sugar control
Magnesium plays an essential role in insulin secretion and sensitivity. It helps regulate blood sugar and reduces the risk of insulin resistance. Getting adequate magnesium may benefit those with type 2 diabetes by improving glycemic control. Magnesium supplementation has also been shown to lower the risk of developing diabetes.
Optimal dosage
The recommended daily allowance (RDA) for magnesium is 310-420 mg per day for adults. However, many experts believe the RDA is too low to provide optimal health benefits. Most people likely need at least 500 mg daily. For treating anxiety or insomnia, clinical studies have used 200-500 mg of magnesium glycinate before bed. It’s best to start with a lower dose like 100 mg and increase gradually as needed. Always follow dosage directions on the magnesium glycinate supplement you purchase.
When using magnesium supplements, it’s best to split up your daily dosage into 2-3 smaller doses throughout the day. Try taking magnesium glycinate along with food to enhance absorption. Avoid taking magnesium supplements over the upper tolerable limit, which for adults is 350 mg. Getting too much magnesium at once causes diarrhea, nausea, and abdominal cramping.
