Are you trying to figure out the best way to aid in your sleep, ease your nerves or assist in muscle functions? If so, then you probably have already come across the term Magnesium Glycinate. So, just what is it and why has it gained popularity recently?
In a nutshell, Magnesium Glycinate is a highly bioavailable (which means easy for the body to deal with) type of magnesium, a major essential mineral, combined with glycine, a basic amino acid. Due to the combination of these two substances, there are a number of benefits associated with this product compared to other magnesium products available on the market today.
The role of magnesium in the body
As stated previously, magnesium is responsible for over 300 biochemical reactions in our bodies. Because of this fact, magnesium could be described as one of the most important minerals that we require. To illustrate this point, think about how many bodily processes rely on sufficient amounts of magnesium. These include, but are not limited to: energy production; nerve function; muscle contraction; blood glucose management; and blood pressure maintenance. Additionally, magnesium is required for bone formation and the synthesis of DNA.
Unfortunately, while the body requires adequate amounts of magnesium to operate properly, many people fail to consume enough magnesium in their diets. Modern agriculture tends to remove magnesium from the soil during cultivation. Furthermore, magnesium is removed from foods during processing. Lastly, caffeine, alcohol and certain prescription drugs may impede magnesium uptake and/or lead to greater amounts of magnesium loss. According to a 2011 study in the Journal of the American College of Nutrition, approximately half of the adult population in the United States receives fewer calories' worth of magnesium than recommended by health organisations. Therefore, the widespread insufficiency of magnesium in the body has resulted in a growing interest in consuming magnesium supplements.
Why is Magnesium Glycinate special?
If you were to search online for various forms of magnesium supplements, you would discover numerous varieties, including: oxide; citrate; malate; threonate; and, of course, glycinate. While each of these forms will supply the body with the necessary amount of magnesium required to carry out metabolic functions, each differs in terms of how easily it is absorbed into the bloodstream and how likely it is to produce adverse side effects.
Magnesium Glycinate is classified as a chelated form of magnesium. A chelating agent binds an organic molecule to the metal ion. In this instance, the organic molecule is glycine. The chelation process provides the basis for the beneficial attributes of Magnesium Glycinate. Unlike the free magnesium ions present in many forms of magnesium supplements (i.e., oxides), which attract water into the intestines leading to diarrhoea-like symptoms, the chelated form of Magnesium Glycinate can be absorbed differently by the intestines. Specifically, the glycine molecule assists in transporting the magnesium through the intestinal wall resulting in a very bioavailable form of magnesium.
Glycine
Glycine is an interesting amino acid. It is one of the simplest amino acids and serves as an inhibitory neurotransmitter in the central nervous system (CNS). An inhibitory neurotransmitter is capable of reducing neuronal excitability throughout the CNS. Consequently, when magnesium is chelated with glycine, users receive both a form of supplemental magnesium and potentially a relaxing/anti-anxiety effect from the glycine. The synergism between these two substances is believed to be why many users claim that they enjoy improved sleep when using Magnesium Glycinate.
Benefits of using Magnesium Glycinate
Users choose to utilise Magnesium Glycinate for a variety of reasons, many of which extend past simply receiving additional magnesium. The high bioavailability and low risk of gastrointestinal side effects associated with this form of magnesium result in a number of additional health benefits.
Better sleep quality
Magnesium Glycinate is one of the most popular products among consumers seeking improved sleep quality. The reasons behind this trend involve both the supplemental magnesium received when ingesting this product and the potential relaxant/calm-inducing effects provided by glycine. Supplemental magnesium can positively affect the production of neurotransmitters that regulate sleep such as GABA (gamma-aminobutyric acid), which reduces nerve activity and leads to feelings of relaxation. Glycine also produces similar effects since it serves as an inhibitory neurotransmitter. Research indicates that glycine may lead to quicker falls into deep sleep and improvements in total sleep quality. A 2017 review article titled "Dietary Magnesium and Risk of Cardiovascular Disease" published in Nutrients discusses the role that dietary magnesium can play in regulating circadian rhythms (sleep-wake cycles).
Less anxiety and stress
Magnesium has earned itself another nickname: "the tranquiliser." There is substantial evidence indicating that magnesium participates in our brain's stress response systems. People suffering from anxiety/stress disorders exhibit significantly lower levels of circulating magnesium compared to healthy controls. Supplemental magnesium can therefore facilitate a reduction in stress/anxiety by regulating neurotransmitter functioning and enhancing parasympathetic nervous system functioning (our "rest/digest" system). The addition of glycine to Magnesium Glycinate increases these anti-anxiety properties.
More gentle on your stomach
A number of forms of magnesium have earned reputations as having negative gastrointestinal side effects. Most notably, non-chelated forms (such as oxide) can be poorly absorbed by the body. As a result, free magnesium ions remaining in the gastrointestinal tract can draw excess water into the bowel producing diarrhoea-like symptoms. Chelated forms (like glycinate) avoid these problems entirely. Therefore, Magnesium Glycinate causes far less gastrointestinal discomfort and/or side effects (diarrhoea/loose stool) when consumed at therapeutic doses compared to forms like oxides.
Muscle function and relaxation
Magnesium plays critical roles in maintaining proper muscle contraction and relaxation. Specifically, it prevents excessive calcium from entering muscle cells and triggering unnecessary contractions. Some users report reduced frequency/severity of muscle cramp/spasm episodes after consuming Magnesium Glycinate. Others report relief from restlessness/leg twitching (restless leg syndrome).
Dosages and precautions
Before starting any new supplement regimen (especially if you have pre-existing medical conditions or are taking medication), please discuss your plans with your doctor or healthcare provider. The recommended daily allowance (RDA) for adults ranges from 310 mg/day to 420 mg/day depending on age and gender. However, many users start at much lower supplemental doses. Users wishing to take advantage of the potential sedative/calming properties of glycine usually take 100–250 mg an hour or so prior to desired sleep time. Always begin at a lower dose and gradually increase until optimal results occur. Although extremely rare, excessive consumption of orally administered forms can lead to hypermagnesaemia/toxicity via kidney failure.