The body needs magnesium, which is very essential and involves various bodily functions. One famous form of magnesium is magnesium glycinate supplement, which has high bioavailability and numerous associated health benefits. This blog post will highlight the advantages, side effects, and applications of nutritional supplements based on magnesium glycinate and the natural sources that contain it.
What is Magnesium Glycinate?
Magnesium glycinate or magnesium bis-glycinate is a chelated form of magnesium in which the mineral is bound to the amino acid glycine. It is a specific combination that improves magnesium’s absorption and availability for use by the body.
Benefits of Magnesium Glycinate
Here are some of the best benefits of Magnesium Glycinate that will surprise you:
1. Enhanced Sleep Quality
Magnesium glycinate use is linked to better sleep quality and relaxation in patients. It maintains the balance of neurotransmitters and has a soothing effect that is beneficial to people with sleeping problems or insomnia.
2. Stress and Anxiety Reduction
Magnesium is essential in reducing stress and relaxing the body’s system. Taking magnesium glycinate supplements could ease anxiety symptoms, promote mood steadiness and enhance general health.
3. Muscle Relaxation and Cramp Relief
Magnesium sufficiency is essential for optimal muscle function and relaxation. Magnesium glycinate may reduce symptoms of spasms, cramps and tension since it aids in normal muscle functioning and decreases the excitability of muscles.
4. Bone Health
Magnesium also aids in the development of healthy and strong bones. It enhances the absorption of calcium and increases bone mineral density. Magnesium glycinate intake could be beneficial for managing bone-related ailments such as osteoporosis.
5. Cardiovascular Health
Magnesium plays a role in maintaining normal heart rhythm, regulating blood pressure, and supporting overall cardiovascular health. Magnesium glycinate supplementation may help promote healthy heart function and reduce the risk of cardiovascular disorders.
6. Migraine Management
Certain studies have indicated that magnesium supplementation may help reduce the occurrences as well as symptoms of migraine headaches. The effectiveness of magnesium glycinate for treating migraine could be linked to its ability to stimulate muscle relaxation, thereby improving neurotransmitter function.
7. Constipation Relief
Magnesium helps promote regular bowel function since it acts as a mild laxative. Magnesium glycinate could also serve as a mild but potent remedy for occasional constipation.
8. PMS Symptom Relief
Supplementing with magnesium, particularly magnesium glycinate, may ease these symptoms, enhance hormonal balance and decrease muscle spasms.
9. Blood Sugar Regulation
The body requires magnesium for insulin synthesis and the breakdown of glucose. Research indicates that magnesium supplementation can enhance insulin sensitivity and control glucose or blood sugar levels.
10. Support for ADHD Symptoms
A few studies have looked at how magnesium supplements may be helpful for individuals with attention deficit hyperactivity disorder (ADHD).
Side Effects of Magnesium Glycinate
However, one can experience magnesium glycinate side effects since too much magnesium intake causes gastrointestinal disorders, for example, diarrhoea and stomach cramps.
You should stick to the recommended dosages and go for a consultation with a healthcare professional before commencing with any supplements, particularly if you suffer from some underlying health conditions or are taking various medications.
What are the Food Sources of Magnesium?
While magnesium glycinate supplements can be a convenient option, incorporating magnesium-rich foods into your diet is also beneficial. Some popular magnesium glycinate foods are as follows:
1. Dark Leafy Greens: Magnesium is abundant in Swiss chard, collard greens, Swiss chard, spinach, and kale.
2. Nuts and Seeds: Almonds, cashews, pumpkin seeds, and flaxseeds are rich in magnesium.
3. Legumes: Lentils, black beans, chickpeas, and kidney beans are high in magnesium content.
4. Whole Grains: Quinoa, brown rice, oats, and whole wheat products are good sources of magnesium.
5. Avocado: Avocado not only provides healthy fats but also contains magnesium.
Conclusion
Magnesium glycinate provides various health benefits such as relief from stress, enhanced quality of sleep, reduced muscle tension leading to calmness, and support for both bones and the heart. However, one should note that different people respond differently to this supplement. Therefore, it is advised to consult healthcare professionals before starting such supplements.
By incorporating magnesium-rich foods into your diet and considering magnesium glycinate as a supplement, when necessary, you can support your overall well-being and maintain optimal magnesium levels in your body.
