Magnesium glycinate is a supplement with a range of benefits, including helping to improve sleep quality. Magnesium is a mineral naturally present in foods and widely available as a supplement. Your healthcare provider may recommend the best magnesium for sleep.
Magnesium glycinate is also used to treat blood pressure diabetes and magnesium deficiency in the blood. Many people consume less magnesium than they should, leading to symptoms due to low magnesium in the body. However, the symptoms are rarely seen as kidneys limit how much magnesium the body excrete.
Through diets and supplements, magnesium pills help in the following:
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- Control blood pressure
- boost bone health
- Minimize the risk of heart disorder, stroke, and type 2 diabetes
- Prevent migraine
People dealing with magnesium deficiencies can use one supplement to help boost their levels: magnesium glycinate. It’s usually well tolerated and easily absorbed by your body.
What is magnesium glycinate?
There are various types of supplements available in the market to boost magnesium in the body, and one such supplement is magnesium glycinate. Magnesium oxide is one of the most affordable, but it is not absorbed well by the digestive system and is commonly effective at relieving constipation or heartburn. Magnesium glycinate is formed by combining elemental magnesium with amino acid glycine. This form of magnesium is highly bioavailable, so the small intestine easily absorbs it.
Magnesium glycinate for sleep!
Various research studies have found that magnesium improves sleep quality. It promotes better sleep in various ways, such as increasing a sleep-promoting hormone called melatonin, reducing the stress hormone cortisol, and helping to regulate neurotransmitters for CNS (central nervous system).
How does magnesium glycinate affect sleep?
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- Regulate GABA in the CNS: GABA, or Gamma-aminobutyric acid, is a neurotransmitter in the brain that works by calming the nervous system. It relaxes the nervous system by stopping the signals from transmitting.
- Promote melatonin: According to research studies, people with magnesium deficiency have also decreased melatonin, a hormone that helps maintain the circadian rhythm. The circadian rhythm contributes to body changes per day-night cycle, such as sleepiness and wakefulness.
- Relaxing muscles: Magnesium is also known to inhibit another neurotransmitter called the N-methyl-D-asparate receptor, which relaxes muscles.
- Reducing cortisol: Cortisol is a stress hormone in functions such as the fight or flight response. A reduction in cortisol promotes calmness and helps improve sleep.
Magenium for anxiety can also be taken to get relief. Healthcare experts also recommend magnesium for migraines as it is extremely effective in reducing pain.
Other benefits of magnesium 400 mg include:
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- Improving bone health
- Manage blood sugar in people with high sugar levels and may lower the risk of developing type 2 diabetes
- Maintain regular heart rhythms
- Relieve symptoms of premenstrual syndrome
- Amplify exercise performance
According to a 2021 research review, magnesium glycinate may help treat fibromyalgia. And research shows that magnesium supplements can help in the reduction of the risk of stroke, heart failure, and diabetes.
What is Magnesium Deficiency?
Various researches show that many people suffer from magnesium deficiency, and almost 50 percent of people in the US have magnesium deficiency.
Symptoms of deficiency are as follows-
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- Loss of appetite
- Nausea
- Fatigue
- Vomiting
- Tingling, muscle cramps, and muscle contractions
- Abnormal heart rhythms
- Seizures
The reasons behind the cause of deficiency may include alcohol use, chronic diarrhea, malnutrition, excessive urination due to uncontrolled diabetes, malabsorption from celiac disease, and inflammatory bowel disease.
How to use magnesium glycinate supplements?
The health personnel may recommend the best magnesium supplements for women with low magnesium levels. Magnesium glycinate is available in the form of pills, powder, or liquid magnesium. It is best advised to take with food to help reduce stomach upset. Magnesium for constipation is also recommended. It is important to consult the physician before taking supplements, and the physician can advise the patient about interactions between other medications and the magnesium glycinate. Unless the doctor directs you otherwise, each dose is taken with a full glass of water. Do not crush or chew the tablets.
What if Excessive magnesium?
Excessive magnesium is not found in healthy people as kidneys usually eliminate the excess magnesium from the blood. Keep track of the magnesium intake while taking supplements; some symptoms of excess magnesium are as follows-
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- Hypotension, or low blood pressure
- Nausea
- Vomiting
- Facial flushing
- Irregular heartbeat
- Muscle weakness
- Cardiac arrest is severe cases
The natural sources of magnesium are as follows:
Magnesium can be found in various foods and is easily present in every home. Some of the best sources of magnesium are unprocessed foods, which include:
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- Green leafy vegetables, like spinach and Swiss chard
- Seeds and nuts
- Seaweed
- Beans and lentils
- Whole, unrefined grains
- Fruits, such as bananas, dried figs, and blackberries
- Fish like halibut
It is best to have foods grown in healthy organic soils. Good organic soils contain high concentrations of nutrients and minerals.
What are the side effects of taking magnesium supplements?
Magnesium supplements are generally safe for healthy adults, but it is good to take advice from a doctor before supplementation. Physicians can prescribe suitable doses for your needs. Some magnesium tablets side effects are as follows:
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- Nausea
- Abdominal cramps
- Diarrhea
Precautions
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- Always check the label to know the amount of elemental magnesium in the supplements.
- Consult your doctor if you have any heart or kidney problems
- Consult your doctor if you are taking any antibiotics or other medications to know about the interactions between these medications
- Do not take this medicine during pregnancy without consulting your doctor; use it only when needed.
- Don’t take the magnesium glycinate during breast-feeding
Conclusion
Research shows magnesium plays an important role in improved sleep, but the exact mode of action is unknown. However, it is believed that magnesium may help with relaxation by interacting with certain neurotransmitters, reducing cortisol, and boosting melatonin. Using the best magnesium glycinate supplement can help promote better sleep and other health benefits.
