Magnesium might not get as much buzz as other trendy vitamins and antioxidants, but it’s working in the background to keep your body in tip-top shape. This mineral plays a part in over 300 biochemical reactions in your body. It offers a variety of surprising bodily functions like keeping your muscles, and nerves working smoothly and maintaining a steady heart rhythm. This powerhouse mineral is like a behind-the-scenes star for your body.
The reality is that despite these benefits, many people don’t get enough magnesium. According to the US National Library of Medicine, between 10 and 30% of the population suffers from magnesium deficiency. Your kidneys help you avoid rapid falls in magnesium concentrations by increasing the amount of magnesium reabsorption. While they deserve a round of applause, prolonged low intake can still take a toll on your body.
For adults, the recommended daily magnesium intake is 300 to 420 mg, depending on factors such as age and sex. While this might seem like a large amount, hitting that target is easier than you might think with the right diet and supplements.
Why is it a Must-Have Mineral?
Your body needs magnesium, not just to survive, but to thrive. Here are some of the reasons getting enough magnesium is great for your health:
A Happy Heart
Studies show that magnesium induces various processes in the heart by regulating potassium and calcium converters. It’s your heart’s best friend.
Lower Blood Pressure
If stress has your blood pressure spiking, magnesium has you covered. It helps relax your blood vessels, making sure your heart isn’t strained.
Stronger Bones
Magnesium activates vitamin D in your body, boosting calcium absorption. The result? Stronger bones.
Calming Anxiety
Magnesium supports the neurotransmitters in your body, easing stress.
No More Migraines
Are headaches getting you down? Magnesium may help to reduce the frequency and intensity of your migraines.
Balances Blood Sugar
Magnesium helps to promote insulin sensitivity and regulate blood sugar.
Signs of Magnesium Deficiency
Symptoms of magnesium deficiency may include:
- Diarrhea or vomiting
- Muscle cramps and spasms
- Fatigue
- Insomnia
- Heightened anxiety
Factors like stress as well as high alcohol and caffeine intake have been known to cause magnesium deficiency. It’s very common today among people with fast-paced lives.
Intensive and industrial farming also depleted magnesium in the soil, leading to a lack of minerals in our food supply.
Boost Your Magnesium Naturally
Your diet is a great way to ensure you're getting your daily intake naturally! Here are some foods high in magnesium:
- Nuts and Seeds: Almonds, cashews, and pumpkin seeds are packed with nutrients and magnesium! Snack on them by themselves or sprinkle them on your yogurt.
- Leafy Vegetables: Spinach is a great source of magnesium. Saute it with some mushrooms and garlic for a tasty side dish!
- Legumes: Lentils, chickpeas, and beans are versatile and delicious. Use them to make some delicious curries.
- Grains: Brown rice and oats are chock full of magnesium.
- Fish: The oils in fish like salmon and mackerel are rich in omega-3 minerals and magnesium.
- Fruits: Bananas and dried figs are another great way to get your magnesium intake.
Why Consider a Magnesium Supplement?
Although a balanced and nutritious diet is fantastic for getting all the minerals you need, supplements can be a great help when your diet falls short. Magnesium glycinate stands out in particular because it’s absorbed easily by the body and gentle on the digestive system.
It’s particularly helpful for:
- Stress and Insomnia
- PMS or hormonal imbalance
- Muscle cramps
- Blood sugar problems
What is Magnesium Glycinate?
Magnesium glycinate is a supplement that combines magnesium with glycine. Glycine is an amino acid, known for its calming effects. When you combine the two, what you get is an easily absorbable supplement that’s great for dealing with stress, muscle cramps, and more.
Magnesium is essential to keep you healthy. It helps to regulate nerve and muscle function, blood sugar, and inflammation. It also plays a part in heart health and bone density.
Glycine is an amino acid found in high-protein foods like meat and beans. Glycine has antioxidant properties and is great for reducing anxiety.
Magnesium Glycinate combines the power of these two beneficial compounds to create a supplement that’s easy to absorb and great for your health. It’s a great way to supplement your magnesium intake since it’s easier to absorb than alternatives like magnesium oxide.
What Are the Side Effects of Magnesium Glycinate?
Magnesium supplements are typically well-absorbed by your body, especially when you take the supplement in the correct doses. That being said, if you ingest higher doses than you need, you might experience side effects. These could include diarrhea, gastrointestinal irritation, nausea, and vomiting.
If too much magnesium builds up in your body, you can have more serious side effects. Excessive build-up of magnesium is also a symptom of kidney disease.
Since it’s easily absorbed in your body, magnesium glycinate may have fewer gastrointestinal side effects than other magnesium supplements. So magnesium glycinate could be easier to tolerate by someone who had diarrhea while taking magnesium or someone who already deals with loose bowel movements.
Talk to your doctor before taking a magnesium supplement, especially if you have kidney disease, are pregnant, or are already taking medication.
How to Supplement Smartly
If you’re considering giving magnesium glycinate a shot, here are some tips for you to get the most out of the supplement:
- Start with small doses, beginning with the recommended amount on the label or as advised by a doctor.
- Even though glycine is an amino acid and easy to digest, larger doses could cause some problems with digestion. Taking magnesium glycinate with food reduces the chances of digestive issues.
- If you’re on medication, check with your doctor if the supplement could interact with them.
The Takeaways
From calming your mind to strengthening your body, magnesium glycinate has many spectacular benefits. When your dietary intake falls short, the supplement is easily absorbed by the body to pick up the slack. It can be a wondrous addition to your healthcare routine.
