Magnesium Glycinate
Let’s start with the disclaimer! Always consult a medical professional, ideally your GP/MD, before starting any supplement. What follows is not advice or a prescription, it’s simply what I use to help improve my health and wellness.
I have been taking magnesium for years and it’s always the first supplement I recommend to students. It’s best understood as a “calmer” it helps regulate your nervous system, can improve sleep and even balance blood pressure. Before we get into the specific benefits I want to mention the different compounds that are available; Magnesium citrate is better for constipation, magnesium threonate great for sleep and glycinate (the type I use) is slowly released into the body and one of the easiest for your body to absorb.
Benefits:
Enhanced Sleep Quality: Magnesium glycinate combines magnesium with glycine, an amino acid known for its calming effects on the brain, which can help induce sleep and improve sleep quality.
Anxiety and Stress Reduction: Magnesium plays a crucial role in regulating neurotransmitters that modulate mood, and supplementation may help alleviate anxiety and promote relaxation.
Muscle Function and Recovery: Adequate magnesium levels are essential for proper muscle function, and supplementation can help prevent cramps and spasms, especially in athletes.
Recommended Dosage:
The appropriate dosage of magnesium glycinate depends on individual needs and health goals. In the UK, the recommended daily intake of magnesium for adults is 300 mg for men and 270 mg for women. Magnesium glycinate supplements typically provide 100-200 mg of elemental magnesium per serving. Many people find benefits with a dosage of 200-400 mg daily, but it’s essential to check the product label and follow the manufacturer’s guidelines. Always consult a healthcare professional before starting a new supplement, especially if you are pregnant, breastfeeding, or have underlying health conditions.
Supporting Studies:
A study published in the journal Medical Hypotheses presented case histories showing rapid recovery from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime.
Research indicates that magnesium glycinate is a highly bioavailable form of magnesium, making it effective for increasing magnesium levels without causing significant gastrointestinal side effects.
You can find the brand I use by clicking the link below and heading into my amazon lists. I take the supplement around 30 minutes before I go to sleep.