Magnesium glycinate has been increasing in popularity for several years – with good reasons. However, since 2020, I’ve seen this impressive mineral hit superstar status in my practice. Why? Probably because it effectively addresses many of the health concerns that have increased over the last few years, particularly sleep disturbances.
As a vital mineral, Magnesium is needed by the body in large amounts and is involved in over 300 enzymatic reactions. In addition to calming properties, it supports bone health, a robust immune system, and healthy nerve and muscle functions. It also helps to regulate blood sugar levels and is essential in energy production.
Do you exercise often? Magnesium may be particularly beneficial if you’re an athlete. It is necessary to generate adenosine triphosphate (ATP) which is what your body uses to fuel intense periods of exercise. A Magnesium deficiency can lead to a buildup of lactic acid resulting in muscle soreness, fatigue and slower recovery.
It’s easy to understand why Magnesium Glycinate is in high demand when we look at a partial list of the potential health benefits:
Enjoy better sleep and better sleep quality
Find relief /reduction from headaches and migraines
Relax muscle cramping
Improve bone and heart health
Diminish restless leg syndrome
Improve Vitamin D production
Help regulate blood glucose and blood pressure
Our bodies do not produce Magnesium, so you must get it from outside sources, either in food and/or supplements. American diets are often low in magnesium-rich types of food. Therefore, it is essential to be intentional about adding certain foods and possibly supplementation.
Here are easy to find, Magnesium-rich foods:
Dark green, leafy vegetables
Sunflower, pumpkin, chia and sesame seeds
Fish, particularly salmon, mackerel and halibut
Cashews and almonds
Squash
Broccoli
Whole grains
Cooked beans
Dark chocolate
Some people are at higher risk for magnesium deficiency. Pay particular attention if:
You are over 65 – I’ve got my mom taking Magnesium glycinate every night
Have type 2 diabetes
Have a gastrointestinal disorder such as Crohn’s disease,celiac disease, irritable bowel syndrome (IBS) or ulcerative colitis
Have had intestinal surgery
Drink excessive amounts of alcohol
Take medications that deplete magnesium levels (this includes certain antibiotics, diuretics, bisphosphonates)
Exercise intensely, thereby depleting your supply
or
Live with high levels of stress
There are different types of Magnesium supplements. One, Magnesium Citrate, is popular and commonly used as a laxative. Another, Magnesium Glycinate, has been found to have a calming effect on the brain and improve sleep quality. This is the form I most commonly recommend because it is the most bioavailable, meaning the body can absorb it more easily. With Magnesium Glycinate, there are rarely laxative effects
Make sure you’re getting adequate Magnesium in your diet or add in a supplement. In my twenty years of practice, I’ve seen this mineral make a big difference in many people’s well-being.
*Consult your doctor before taking supplements. They might interfere with your medications and may not be safe if you’re pregnant or have certain health conditions.
