Health Benefits of Magnesium Glycinate

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Magnesium Glycinate Health Benefits

Magnesium is a natural element that you can find in several foods, though humans cannot make it on their own. Unfortunately, most people also do not consume enough of it in their daily lives. Taking magnesium glycinate supplements can help you benefit from a wide range of health effects. From lowering your blood pressure to preventing headaches, this compound can drastically improve your daily life.

What Is Magnesium Glycinate?

Both magnesium and glycinate are naturally occurring substances. Magnesium is a chemical element that plays critical roles in your body, such as regulating your blood pressure, moderating blood glucose, maintaining your bone health, keeping your metabolism working, and more. Some foods you might consume in your daily life that contain magnesium include avocados and tofu.

Glycine is an amino acid that also fills many roles in your body, like forming collagen and regulating your nervous system. You can also find glycine in many everyday foods, such as eggs and bone broth. Magnesium and glycine were synthesized into magnesium glycinate, a compound that can enhance the absorption of magnesium in your body, leading to a long list of health benefits.

What Is Magnesium Glycinate Good For?

When you take magnesium glycinate, you can experience a wide range of health benefits. If you take the supplement regularly, you might find that it can do the following:

Reduce Your Gastrointestinal Issues

Some people find that when they take magnesium glycinate, they experience a reduction in gastrointestinal discomfort. Magnesium has a natural laxative effect and can thus help address issues like constipation and irregularity. The compound can also reduce inflammation in your gastrointestinal tract, which is a common cause of a great deal of digestive issues such as inflammatory bowel disease (IBD). If you are trying to maintain a healthy gut barrier as well, you can rely on magnesium to support this protective layer of cells that assists you in nutrient absorption.

Reduce Your Anxiety Levels

If you have symptoms of anxiety of any severity, you know they can negatively impact your life. For instance, anxiety can lead to problems sleeping, headaches, and more. Fortunately, magnesium glycinate can help you reduce your anxiety levels thanks to magnesium’s interactions with important chemical messengers in the brain known as neurotransmitters. Magnesium can modulate the activity of neurotransmitters like gamma-aminobutyric acid (GABA) and, as a result, have a calming impact on your central nervous system. Your magnesium levels also contribute to your body’s response to stress. If you take magnesium supplements, you may find that you maintain healthy stress levels and avoid the negative symptoms of anxiety.

Help You Maintain Your Heart Health

Magnesium plays an important role in regulating the flow of ions across the cell membranes in your cardiac muscles. This means that it can help keep your heartbeat regular. Magnesium also helps maintain your blood pressure and prevent blood clots, both of which can lead to heart attacks and strokes if unaddressed.

Reduce Your PMS Symptoms

Premenstrual syndrome (PMS) can come with a variety of unpleasant symptoms, including pain, mood swings, and trouble sleeping. When you take magnesium glycinate, you may experience relaxation of your muscles, stabilization of your mood, reduction in your pain, and improved sleep quality.

Help Enhance the Quality of Your Sleep

Many people take magnesium glycinate as a natural way to improve their sleep habits. Magnesium glycinate can improve your ability to sleep because it can reduce the stress and anxiety levels that might keep you awake and promote relaxation of the muscles. In addition to helping you decompress and prepare your body for rest, magnesium glycinate also stimulates the production of melatonin, a natural hormone that regulates your sleep-wake cycle.

Prevent Headaches

Since magnesium is a natural relaxant for your body’s muscles, consuming magnesium glycinate can lead to a reduction in the muscle tension that is the cause of tension headaches. Magnesium also helps regulate neurotransmitters, which can restore balance and reduce headaches.

Manage Your Blood Sugar

Magnesium glycinate can also help you maintain your blood sugar, which can be beneficial for all people, but especially for those who are diabetic. Magnesium glycinate can also help you reduce your risk of experiencing type 2 diabetes. This is because magnesium facilitates the activation of your body’s insulin receptors, which helps to ensure your cells can remove glucose from your bloodstream and use it for energy production.

Improving Your Bone Health

Magnesium glycinate can help you improve your bone health in a host of ways. For instance, it can regulate your calcium levels, which are vital for the formation and mineralization of your bones. Magnesium can also prevent osteoporosis, a condition that is caused by imbalances in bone remodeling. Magnesium glycinate can play a vital role in bone remodeling and help keep things balanced and strong.

Who Benefits From Taking Magnesium Glycinate?

Benefits of Magnesium Glycinate

All healthy adults can see health benefits from incorporating magnesium glycinate supplements into their daily routine. However, if you have one of the following health conditions, you should consider how magnesium glycinate can provide targeted health benefits.

People with Inflammatory Bowel Disease

If you experience discomfort in your digestive system as a result of inflammation, you should look into the benefits of consuming magnesium glycinate. This supplement can aid in reducing the inflammation in your bowels, resulting in less pain and more regular digestive movement.

People with Fibromyalgia

If you struggle with fibromyalgia, which is a chronic disorder that comes with frequent pain and fatigue, you could benefit from taking magnesium glycinate supplements. This is because these supplements can relax your muscles, reduce your pain, lower your stress, and boost your energy levels.

People with Osteoporosis

If you suffer from osteoporosis, you are experiencing decreased bone density. When you consume magnesium glycinate, you work to improve your bone mineralization and remodeling, thus promoting bone density.

People with PMS

If you struggle with PMS symptoms such as anxiety, fatigue, sleep disturbances, and pain, you should consider taking magnesium glycinate supplements. These supplements target all of these issues so that you can get through this recurring time of the month.

What is Magnesium Glycinate Used For?

There are many reasons people take magnesium glycinate supplements. While you can get magnesium and glycinate from certain foods, this can be difficult for some people, and it can be hard to get enough. However, if you take magnesium glycinate as a dietary supplement, you can rest assured that your body is getting the dosage it needs, regardless of what you are eating.

Often, people begin with wanting to target specific issues like difficult PMS symptoms and start taking supplements to see if they improve them. However, supplementation means you can target many symptoms at a time. If you want to make your bones stronger, support your bone mineralization and density, improve your muscle function, rescue your stress and PMS symptoms, make your heart stronger, and keep your blood sugar at a healthy level, you can consider using magnesium glycinate. In addition, some people take the supplements to see an all-around improvement in their health, energy, and sleep.

Magnesium Glycinate FAQs

FAQs for Magnesium Glycinate

The team here at Compounding Pharmacy of America has assembled some of the most common questions about magnesium glycinate supplementation.

What Is the Best Form of Magnesium Glycinate?
Magnesium glycinate is one of the best magnesium supplements to take for magnesium deficiency. If you are looking for an effective form of magnesium glycinate, you will want to search for a high-quality source that is free from any additional allergens and fillers. In other words, you want the pure substance in an easy-to-consume dietary supplement.
Is It OK To Take Magnesium Glycinate Every Day?
It is typically safe for you to consume magnesium glycinate every day. Magnesium is an essential part of many processes in your body, so it is in no way a foreign or toxic substance. That said, it is important that you always follow proper dosage instructions on any supplement.
Who Should Not Take Magnesium Glycinate?
In general, magnesium glycinate is a harmless supplement that poses a great deal of health benefits. This means that for most people, there are no major risks to taking the supplement. However, you should always discuss your potential consumption of such a supplement with your doctor if you are experiencing any health conditions. For example, if you are struggling with severe kidney issues, you might want to avoid magnesium glycinate, as this can complicate your body’s relationship with magnesium.
How Much Magnesium Glycinate Should I Take For Sleep?
If you are taking magnesium glycinate with the intention of improving your sleep patterns, you should take around 200 milligrams. However, it is important to remember that the effectiveness of the supplement will depend on a lot of factors, such as when you take it and what else you are consuming. For instance, if you are trying to take it for sleep purposes, then you should aim to consume it around 30 minutes before you go to bed and strive to avoid caffeine and any other stimulants that might counteract its effects.
Is It Better To Take Magnesium Glycinate In The Morning Or Evening?
The time of day that you should consume magnesium glycinate will depend on what health benefits you are seeking from your consumption. For instance, if you are aiming to improve your sleep habits with the supplement, then you should take it in the evening, about thirty minutes before you try to go to sleep. On the other hand, if you are seeking other effects, like a reduction in PMS symptoms or for regulating your blood sugar, you might want to take it in the morning so that you can see relief in your symptoms throughout the day.
Can You Take Magnesium Glycinate For Weight Loss?
If you are trying to lose weight, it is important that you understand that magnesium glycinate is not a weight-loss supplement. However, this supplement can help your body address many health challenges and ultimately help you work towards a healthier lifestyle. As a result of some of the health benefits, you might see changes in your weight. For instance, magnesium glycinate can help promote your metabolic health. With a healthier metabolism, you might see a reduction in your weight. Also, taking magnesium can help you sleep better at night. People who are well-rested tend to make better choices for their health during the day.
Are There Side Effects to Magnesium Glycinate?
In general, there are no major side effects that you should anticipate when taking magnesium glycinate supplements. However, some people who take the supplements note that they feel abdominal pain or nausea. Remember, you should always follow the proper dosage for consumption as well. If you take too much magnesium glycinate, you could experience negative side effects such as irregularities in your heartbeat or cardiac arrest. If you are considering increasing your dose of the supplement above what is recommended for any reason, contact your doctor first.
How Much Magnesium Glycinate Should You Take A Day?
In many cases, you will find magnesium glycinate capsules that contain 120 milligrams or 125 milligrams of magnesium glycinate. Depending on your needs, you should take about 250 to 420 milligrams every day as an adult. To determine how much you should consume per day, you should consult with a medical professional about what you are seeking to use magnesium glycinate for. In addition to consuming magnesium glycinate supplements, you can also boost your daily intake of magnesium by adding magnesium-rich foods to your diet, such as legumes, nuts, avocados, and sweet potatoes.
Where to Buy Magnesium Glycinate
There are many places where you can buy magnesium glycinate, although it is important to remember that you should search for it in a pure form from a reliable source. Pharmacies that have physical storefronts and online shops typically provide the highest-quality magnesium glycinate supplements. If you are interested in learning more about how the supplements can help you address your healthcare needs, you should consider consulting with a reliable pharmacist about their pharmacy’s magnesium glycinate products.

Learn More From the Compounding Pharmacy of America

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Resources:

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  2. Villines, Z. (2020, September 17). Magnesium glycinate: Uses, benefits, and side effects. Healthline. Retrieved from https://www.healthline.com/health/magnesium-glycinate#benefits
  3. Link, R. (2020, August 17). 10 Foods High in Magnesium. Healthline. Retrieved from https://www.healthline.com/nutrition/10-foods-high-in-magnesium#tofu
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  5. Watson, S. (n.d.). Where to Get Your Magnesium for a Healthy Heart. EverydayHealth. Retrieved from https://www.everydayhealth.com/atrial-fibrillation/diet/where-to-get-your-magnesium-for-healthy-heart/
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About Matt Poteet, Pharm.D.

Chief Operating Officer, The Compounding Pharmacy of America Matthew Poteet, Pharm.D. graduated with Honors from Lee University with a Bachelors of Science in Biological Science. After his undergraduate training, he completed the Doctor of Pharmacy program at Mercer University Southern School of Pharmacy, graduating in 2004. Dr. Poteet has spent much of his pharmacy career on staff at two of the most prestigious academic teaching hospitals in the Southeast; Emory University in Atlanta and Vanderbilt University Medical Center in Nashville. At these institutions he received extensive experience and training in sterile products compounding. He returned home to East Tennessee in 2010, where he has held the position of Pharmacy Director at two sterile products pharmacies in Knoxville. Matthew lives in Knoxville with his wife, Chris. Dr. Poteet is Tennessee’s first Board Certified Anti-Aging Pharmacist by the American Academy of Anti-Aging Medicine. Read More About Matthew Poteet, PharmD