Supplementing with vitamins and minerals is a daily task to ensure the body is getting what it needs. Magnesium is the silent hero in the mineral world, as it plays a crucial role in various bodily functions, from muscle contractions to nerve function and bone health.
While magnesium can be obtained from various dietary sources, some people may need to supplement their intake, especially when faced with magnesium deficiency. Among the numerous magnesium supplements available, magnesium glycinate stands out as a preferred choice due to its superior absorption and a wide range of health benefits.
What is magnesium glycinate?
Magnesium glycinate is a magnesium salt of glycine, an amino acid. It is one of the most available forms of magnesium, meaning that the body can absorb and utilise it more efficiently compared to other magnesium compounds. This increased absorption rate makes magnesium glycinate an ideal choice for those seeking to address magnesium deficiency or experience the benefits of magnesium supplementation.
Magnesium glycinate is also highly bioavailable, which means that your body can absorb a greater amount of magnesium from this form, compared to others.
Benefits of magnesium glycinate
If you’re thinking of taking a magnesium glycinate supplement, these are some benefits you may experience:
Enhanced relaxation and stress reduction
Magnesium is known for its calming effects on the nervous system. Glycine, the amino acid found in magnesium glycinate, also has relaxing properties. Combining the two in this supplement can help reduce anxiety, promote better sleep, and alleviate stress.
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Muscle health and function
Magnesium plays a critical role in muscle function and relaxation. Athletes and individuals who engage in regular physical activity often use magnesium glycinate to prevent muscle cramps, spasms, and fatigue. It also aids in muscle recovery after intense workouts.
Bone health
Magnesium works in tandem with calcium and vitamin D to support bone density and strength. Supplementing with magnesium glycinate can help reduce the risk of osteoporosis and maintain bone health, especially in older adults.
Migraine relief
Some migraine sufferers have reported a decrease in the frequency and intensity of their headaches after supplementing with magnesium glycinate. This may be due to the mineral’s role in reducing muscle tension and improving blood flow.
Digestive health
Magnesium has a mild laxative effect, which can be beneficial for individuals experiencing constipation. It helps to relax the muscles of the digestive tract and promote regular bowel movements. It also play a role in decreasing bloating and body weight management
Hormonal balance
Some women find relief from premenstrual symptoms, including bloating and mood swings, when taking magnesium glycinate. It can help maintain hormonal balance and reduce the severity of these symptoms.
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How to take magnesium glycinate
Before starting any supplement regimen, it’s essential to consult with a healthcare professional to determine your specific magnesium needs and rule out any potential interactions with medications or underlying health conditions.
Typical dosages for magnesium glycinate range from 200 to 400 milligrams per day, but this can vary based on individual requirements. This can be taken in effervescent or capsule form.
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