All You Need to Know About the Health Benefits of Magnesium Glycinate

November 22, 2019

Benefits of Magnesium Supplement

Magnesium - One of the top-five richest minerals in the human body and a daily must-have for the wholesomeness of body, muscles, heart, and brain, is required for more than 300 biological processes & chemical reactions in the body.

Shockingly, 50% of people in the US are deficient in magnesium, according to the research. Even though standard per day intake of magnesium depends on your age, sexe, and physiological state like pregnancy & lactation, the dosages advised by the American Physiological Society are 420 milligrams (mg) and 320 mg for men and women, respectively.

The research reported by the American Physiological Society underlines that magnesium supplements have been demonstrated to show positive results against anxiety, migraines, diabetes, chronic pain, and heart diseases.

Symptoms of Magnesium Deficiency

Symptoms of Magnesium Deficiency

Symptoms of magnesium deficiency can be nausea, fatigue, anorexia, abnormal heartbeats, tingling sensation, muscle cramps & contractions, and damage to nerve cells, which may also result in depression.

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It should be noted that all minerals sail together towards good health; Deficiency of one may cause weakness of others. 

One of the best & commonly used supplements of magnesium is magnesium glycinate i.e. magnesium bound to glycine. The supplement has high absorption levels, which means the body absorbs the maximum of magnesium from Magnesium glycinate after its consumption.

What Are Benefits of Magnesium Glycinate?

Magnesium Deficiency Benefits

An array of health benefits offered by Magnesium glycinate are as follows:

  • The availability of glycine in Magnesium glycinate calms the mind and relieves worry & stress.
  • Magnesium glycinate guards against abnormal heart rhythms and keeps the heartbeat healthy.
  • It is highly beneficial for women as it tapers off the premenstrual syndrome (PMS) symptoms
  • It brings down the anxiety level and successfully combats insomnia.
  • It takes care of bones and upkeeps the robust density of bones.
  • It is very beneficial for people with diabetes and brings down the sugar level of the body.

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Besides these general benefits, other exclusive benefits of Magnesium glycinate along with studies & researches are as follows:

  • A study [1] published in the Journal of Pain and Relief highlights the big-league role of Magnesium glycinate in treating chronic pain and improving the flexibility of muscles & quality of life.
  • According to a study [2] published in Rheumatology International Trusted Source, Magnesium glycinate helps relieve fibro pain & fibromyalgia, which are usually caused by magnesium inadequacy.
  • A study [3] in BMC Complementary and Alternative Medicine suggests that Magnesium supplement takes adverse conditions of chronic fatigue syndrome towards betterment.
  • According to a study [4] in BMC Medicine, risk of heart failure, strokes, diabetes, and all-cause mortality decrease with magnesium supplementation.

How to intake Magnesium Glycinate?

Magnesium glycinate capsules are available in different forms having 120 mg or 125 mg or 200 mg. This means 2 to 4 capsules should be taken every day, considering the recommended per day dose of 320 mg and 420 mg for women and men, respectively. Raw Nutritional Magnesium Glycinate is a good supplement for magnesium deficiency.

Magnesium Capsules can be taken every day with water or with vitamin B complex supplements to enhance the absorption. Depending on the level of deficiency, results can be seen in 3 to 6 months. However, signs of improvement in health can be seen in a week or so.

If you are already under medication, you first need to consult your doctor before starting magnesium glycinate as some medicines dispose of additional magnesium from the body, which may again lead to its deficiency.

Natural Sources of Magnesium

Natural Source of Magnesium

Magnesium is available in high-quantity in natural & unprocessed foods such as dark green, leafy vegetables like Swiss chard, spinach, etc. Nuts and seeds like pumpkin seeds, sesame seeds are also a great source of magnesium. Other natural sources include seaweed, whole & unrefined grains, beans, and lentils.

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Wrapping up:

A lot of magnesium can be taken daily if our diet chart includes a large mix of green leafy vegetables, lentils, beans, seeds, and nuts. But from the daily meals, our body absorbs & uses only 30 to 40 percent of magnesium.

So, diet alone is not a sufficient source of magnesium. Using magnesium glycinate as a magnesium supplement is the best way to make your body magnesium adequate.

REFERENCES:

[1] Journal of Pain & Relief (e.d.) Rapid Resolution of Chronic Back Pain with Magnesium Glycinate in a Pediatric Patient From https://www.omicsonline.org/open-access/rapid-resolution-of-chronic-back-pain-with-magnesium-glycinate-in-a-pediatric-patient-2167-0846.1000101.pdf

[2] PubMed (e.d.) Dietary aspects in fibromyalgia patients: results of a survey on food awareness, allergies, and nutritional supplementation. From https://www.ncbi.nlm.nih.gov/pubmed/21833524

[3] PMC (e.d.). Complementary and alternative medicine for patients with chronic fatigue syndrome: A systematic review From https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201900/

[4] BMC Medicine (e.d.). Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes. From https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z




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