You should consider magnesium glycinate supplements in case you suffer from a medical illness that affects the levels of magnesium, such as IBD or diabetes. (IBD). The use of alcohol or medications may alter your levels of magnesium, too.
Many Americans in the United States consume less magnesium than they need to.
However, the signs of a food intake deficiency are not often noticed since the kidneys can limit the amount of magnesium excreted.
The Recommended Dietary Allowance (RDA) for magnesium is based on the age of your sex and gender The healthy range of 300-420 mg/day for adults.
Through diet and supplements magnesium supplements can aid in:
- lower blood pressure
- lower the chance of suffering from stroke, cardiovascular disease and type 2 diabetes.
- Enhance the health of your bones
- prevent migraine headaches
Glycinate is a supplement that people suffering from magnesium deficiencies take to improve their magnesium levels. It is generally well-tolerated and easily absorbed into the body.
What exactly is magnesium Glycinate?
There are many kinds of magnesium supplements available in the market. Magnesium oxide is the most affordable, but the digestive system doesn't absorb it very well. It's most often used for constipation and heartburn relief.
The combination can make magnesium glycinate of elemental magnesium and Glycine, an amino acid. The magnesium in this form is bio-available, meaning it can be taken up by the small intestinal.
The advantages of magnesium glycinate
Magnesium Glycinate has been proven to provide a range of benefits, including:
- help ease anxiety
- Promote bone health
- Control blood sugar levels for people with diabetes, and could reduce the chance of developing type 2 diabetes.
- Keep regular heartbeats
- help reduce the symptoms of premenstrual syndrome (PMS)
- amplify exercise performance
- Reduce the discomfort
In a 2021 study report, magnesium supplements can aid in treating the fibromyalgia condition. A 2016 review of studies indicates that they may lower the chances of suffering from heart failure, stroke, and diabetes.
Magnesium deficiency
Research suggests that about 50% of people in the United States have a magnesium deficiency.
The typical RDAs for magnesium are as follows:
Age 14–18 years:
- Females: 360 mg
- Males: 410 mg
Age 19–30 years:
- Females: 310 mg
- Males: 400 mg
Age 31 years and older:
- Females: 320 mg
- Males: 420 mg
Note that your RDA may be higher if you are pregnant, breastfeeding, or chestfeeding.
The symptoms of magnesium deficiency could be:
- Appetit loss
- nausea
- fatigue
- vomiting
- Tingling, muscle cramps and muscle contractions
- Irregular heart rhythms
- seizures
Common causes for magnesium deficiencies may include:
- alcohol use
- chronic diarrhea
- the excessive urination that is caused by diabetes, which is not well controlled
- celiac disease-related malabsorption and inflammatory bowel diseases
- malnutrition
- Certain medication
How to utilize magnesium supplementation with glycinate
In some instances medical professionals may suggest a supplementation plan for people with a lower absorption of magnesium.
Magnesium Glycinate supplements are accessible in powder or pill form. As with other supplements, taking them along with food is recommended to reduce stomach discomfort.
If you're taking any medication consult a medical expert or pharmacist. They will be able to advise you about potential interaction between the medication you are taking and the magnesium supplement.
Magnesium excrement
Excessive magnesium levels aren't common in healthy individuals because the kidneys usually eliminate excess magnesium.
If you want to monitor your magnesium intake when taking supplements, monitor the magnesium content of various foods you consume.
Some of the most important signs of excessive magnesium are:
- hypotension, also known as low blood pressure
- nausea
- vomiting
- facial flushing
- irregular heartbeat
- Muscle weakness
- heart attack in extreme instances
Magnesium is a mineral that can be found in nature.
Magnesium can be found in a variety of foods.
The most effective magnesium sources are in unprocessed food items such as:
- Dark green leafy vegetables like Swiss Chard and spinach
- Nuts and seeds like Chia, pumpkin, and sesame seeds
- seaweed
- lentils and beans
- whole, unrefined grain
- Fruits, like dried figs, bananas and blackberries
- Fish, particularly the halibut
If possible, select foods that are grown in healthy organic soils. These soils have the highest amount of minerals and nutrients.
Produce is typically planted in soils that do not contain essential nutrients. This means that some fresh fruits and vegetables may be deficient in minerals, like magnesium.
Magnesium is a risky substance
While magnesium supplementation is generally considered safe and suitable for adults in good health, you should consult your doctor prior to taking supplements. They can help you determine the right dosage for your specific needs.
Here are some tips to be aware of when you are considering supplementing your diet:
- When you are choosing a supplement ensure that you know the amount of magnesium elemental that is present. This info on the packaging.
- Purchase supplements from a reputable source. There is no official review by the Food and Drug Administration does not evaluate supplements for their safety or effectiveness.
- Speak to a doctor for any kidney or heart problems.
- If you're using antibiotics or any other medicines, ask your healthcare expert about the interaction between them and magnesium and if absorption of either magnesium or the drugs is affected.
Frequently asked questions
Is it safe to consume magnesium glycinate daily?
Magnesium supplements are generally suitable for most people. However, it is important to consult your doctor to ensure there isn't any interaction with other medications or supplements.
Which is the magnesium glycinate ideal for?
Magnesium glycinate could benefit anxiety, bone health, blood sugar management, and reducing PMS symptoms.
Which is more effective the magnesium citrate, or Glycinate?
Magnesium citrate as well as magnesium glycinate are both able to improve the levels of magnesium in your body. Both are easily absorbed the small intestinal.
How does your body react after you consume magnesium Glycinate?
Through supplements and diet, magnesium can help reduce tension, blood pressure, and the risk of stroke, cardiovascular disease, and Type 2 Diabetes. It can also improve bone health.
The final line
Magnesium is a crucial mineral that aids your body to perform at its best, particularly about the bones, muscles and nervous system.
You can get most of the recommended magnesium from your diet by incorporating a wide assortment of green leafy legumes, vegetables, beans, seeds, and nuts as frequently as possible.
If you need more magnesium through your diet discuss with a health specialist about supplementing your diet with magnesium Glycinate. It's a simple and effective way to introduce more calcium into the body.