Magnesium deficiency is no longer a necessary ailment, especially considering its prevalence in many delicious foods. However, if the food you are consuming is not giving you the magnesium kick you require, you have the option of supplementing with magnesium glycinate.
What is Magnesium Glycinate?
Magnesium glycinate is a dietary supplement that is the magnesium salt of the amino acid glycine. It has an excellent level of absorption, with 14.1% of the supplement containing elemental magnesium. Magnesium being an important, nay essential, nutrient for maintaining the healthy function of the brain, muscles and heart.
What does Magnesium Glycinate do?
There are a multitude of benefits associated with supplementing your diet with magnesium glycinate.
It has a calming effect on the brain due to the glycine presence in the compound. Diabetics have found that is helps to keep their blood sugar levels under control whilst simultaneously offering non-diabetics a reduction in the risk of developing diabetes.
Magnesium glycinate can decrease abnormal heart rhythms as well as promote better sleep, all of which naturally would assist with relieving day to day anxieties.
It is known to be good for your bones by helping to maintain a healthy bone density, giving them added strength. Also, premenstrual syndrome symptoms have been found to reduce through the intake of magnesium glycinate.
Research has been conducted into magnesium glycinate treating certain conditions and alleviating others. Chronic pain and overall muscle flexibility were recorded to be improved with supplementation in one conclusive study.
Symptoms of fibromyalgia, a condition with symptoms of chronic and widespread pain as well as a heightened pain response to pressure, and chronic fatigue have been found to be relieved through increasing magnesium intake.
Magnesium Glycinate in the Media
Dieting and Magnesium Glycinate (Feb 2020)
This businessinsider.com article nominates magnesium glycinate as an excellent supplement to ensure the body is securing enough magnesium whilst undergoing diets such as the keto diet.
Solid Source of Magnesium (Feb 2020)
Herald Dispatch mentions magnesium glycinate as an absorbable form of magnesium supplement to promote healthy sleep and a healthy heart.
Easily Digestible (Aug 2015)
Empowher, a women’s health and wellness website, continues the trend of mentioning magnesium glycinate as a supplement that absorbs well and suggests it is an easier form to digest.
Research Studies of Magnesium & Magnesium Glycinate
Chronic Pain Beat Down
This comprehensive study investigated the impact of magnesium glycinate intake on a young patient experiencing chronic and complex pain, especially debilitating in the back associated with vertebrae compression fractures and corticosteroid-induced osteoporosis. A significant reduction in pain was realised and sustained, along with increased flexibility and a general quality of life improvement. The speed with which the subject’s symptoms were eased was of particular note. Only 12 hours had passed before improvements were recorded in the patient with the subsequent night’s sleep being the longest in duration for months when compared to previous treatments.
This study of older adults suffering with insomnia looked to test the results of increasing their daily magnesium intakes. One group was given 500mg of magnesium a day for the 8 week trial period. Compared to the control group given the placebo, the magnesium supplementers recorded increases in sleep time and efficiency, melatonin and serum renin concentrations, decreases to their sleep onset latency and serum cortisol concentration. All of these measures of insomnia were improved through the supplementary intake of magnesium.
Type 2 Diabetes Decline
This meta analysis found that there was an inverse relationship between magnesium consumption and incidence of type 2 diabetes. Across 7 studies, there were over 10 000 cases assessed featuring more than 285 000 participants, who either had their intake of magnesium from food or food and supplements. Having 6 of the 7 studies display this relationship, 4 of which were significantly obvious, indicates that the consumption of magnesium rich foods or combined with magnesium supplements may reduce the risk of type 2 diabetes.
Magnesium Glycinate Anecdotal Claims
Dates: Apr 10, 2014; May 20, 2010
‘Jinxievwljkc’ commented that taking magnesium glycinate immediately cured their insomnia despite taking the supplement for dietary purposes.
‘cc’ commenced taking magnesium glycinate upon advice from their neurologist for migraine relief. They successfully reported that it has reduced the frequency and intensity of the headaches and even increased their dosage to assist further.
Date: Jan 4, 2019
‘Sam L’ has been consuming this for 3 months and calls it a game changer. It completely stopped his heart palpitations, made sleep easier to access and helped with his constipation, not to mention his headaches.
Legal Status in Australia
There are a number of listed medicines on the Australian Register of Therapeutic Goods that contain magnesium glycinate as an active ingredient.
Source : Therapeutic Goods of Australia
Where to buy Magnesium Glycinate
Nootropics Depot is selling magnesium glycinate in powder form in two different quantities.
Magnesium Glycinate Dosage and Usage
The typical recommended dosage is 350mg per day for adults. There are some suggestions that men could have this increased up to 420mg per day and that women should stop at 320mg per day. Dosages for children are 65mg for those aged 1-3 years and 110mg for those aged 4-8 years. Depending on the strength of the tablet/powder, the dosage should be divided up to be consumed twice a day with food.