What do you need to know about magnesium glycinate supplements?

Getting enough magnesium ensures your body functions optimally. Unfortunately, most people do not get enough magnesium from dietary sources alone.

Top 7 scientific benefits of magnesium glycinate

• Magnesium plays an integral role in regulating the sleep-wake cycle. Supplementing with magnesium glycinate helps improve sleep quality, especially if you regularly have trouble falling or staying asleep. Magnesium helps the body produce neurotransmitters needed for deep, restorative sleep.
• Clinical research indicates that magnesium deficiency correlates with increased anxiety and depression. Correcting your magnesium levels helps ease anxiety symptoms and stabilize your mood. The glycine in magnesium glycinate also has intrinsic calming effects that combat anxiety.
• Getting enough magnesium allows your muscles to relax. Magnesium bis-glycinate relieves and prevents muscle cramps, spasms, and soreness. Athletes frequently use magnesium supplements to improve performance and recovery.
• Studies demonstrate that low magnesium often triggers migraines and magnesium supplements significantly reduce migraine frequency. Magnesium helps regulate neurotransmitters and hormones implicated in migraines while also acting as a muscle relaxant.
• Research confirms that magnesium supplementation lowers high blood pressure, especially in people deficient in this mineral. Magnesium dilates blood vessels and balances electrolytes and fluids to improve blood flow and blood pressure.
• Around 60% of magnesium in your body resides in your bones. Magnesium is involved in calcium absorption and building bone matrix proteins like osteocalcin. Adequate magnesium intake helps build bone density and prevent osteoporosis. 
• Magnesium is necessary for the creation of adenosine triphosphate – the fundamental unit of energy in the cells of all living organisms. More magnesium means more energy production which equals less fatigue.

Magnesium deficit signs

Here are some common symptoms and conditions that provide clues you need more bioavailable magnesium from a supplement:

• Trouble sleeping and staying asleep
• Chronic fatigue and low energy 
• Frequent headaches or migraines
• Muscle cramps, spasms, tingling or soreness
• Anxiety, irritability, and mood swings
• High blood pressure
• Bone loss and osteoporosis

If you regularly experience any combination of these issues, chances are adding a best magnesium supplement helps correct an underlying deficiency. Always consult your doctor to identify any nutrient shortfalls and the safest way to supplement.

Best form of magnesium

With so many types of magnesium supplements available, it gets confusing to identify which form works best. Here’s why magnesium glycinate stands above the rest:

• High bioavailability – Magnesium glycinate dissociates easily for excellent absorption.
• Gentle on the stomach – Less likely to cause digestive side effects like diarrhea.
• Efficient muscle relaxant – Glycine enhances magnesium’s effects on muscle cramping/soreness.
• Synergistic effects – Glycine has its own anti-anxiety and sleep-promoting properties.

Research shows magnesium glycinate (bisglycinate) has the best combination of bioavailability and tolerability for whole-body magnesium repletion.