Are you baffled by too many decisions in terms of magnesium dietary supplements? This important mineral helps with power ranges, sleep, psychological well being and rather more however with so many dietary supplements obtainable, how have you learnt which one to decide on?
Right here at Moral Vitamin we provide three kinds of magnesium: glycinate, malate, and taurate. On this article we discover the well being advantages of magnesium glycinate and the way it differs from the malate and taurate kinds. We additionally take a look at dosages and contraindications and share tips about what to search for when selecting a magnesium complement.
What does magnesium do?
Magnesium is concerned in additional than 600 enzymatic reactions [1] linked to:
- Power manufacturing
- Hormone formation and performance
- Blood stress regulation
- Muscle perform
- Psychological wellbeing and dealing with stress
- Sleep
- Bone well being
Regardless of its significance, an estimated 75% of adults within the UK don’t get sufficient magnesium by way of their weight-reduction plan. Due to this, a major quantity are searching for out magnesium dietary supplements to deal with signs like nervousness, muscle cramps and poor sleep.
Which type of magnesium is greatest?
Choosing the right magnesium complement can really feel daunting. So, we’ve summed up the important thing variations between every kind that will help you select.
Magnesium oxide
One of many most cost-effective types of magnesium obtainable, magnesium oxide has a poor absorption charge in comparison with different kinds and might have a laxative impact.
Magnesium citrate
Magnesium certain to citric acid, magnesium citrate can even trigger unfastened stools or diarrhea in delicate people.
Magnesium malate
Malic acid performs an vital function in ATP (adenosine triphosphate) manufacturing – the first type of power utilized by cells. Magnesium malate is effectively absorbed and makes an important choice for supporting muscle perform and power ranges in addition to psychological well being and hormone steadiness.
Magnesium taurate
This manner combines magnesium with the amino acid taurine. Taurine helps cardiovascular perform and wholesome blood stress [2] and these results are enhanced by binding it with magnesium. In case you’re seeking to assist coronary heart well being and power ranges, go for magnesium taurate.
Magnesium glycinate
Magnesium glycinate combines magnesium with the amino acid glycine. As a neurotransmitter, glycine has a relaxing impact within the mind and can also be concerned in antioxidant manufacturing, liver well being, and immune well being [3]. Straightforward to digest and effectively absorbed, magnesium glycinate could assist handle signs of hysteria, low temper, hormonal imbalance, blood stress dysregulation, poor sleep, and low power.
What does magnesium glycinate do?
Let’s take a better take a look at how magnesium glycinate can assist.
Stress Administration
Magnesium has been proven to work together with the hypothalamic-pituitary-adrenal (HPA) axis, which is central to the physique’s stress response. We want extra magnesium throughout instances of stress as a result of it’s used to provide stress hormones within the adrenal glands [4]. Magnesium glycinate helps this course of and has a relaxing impact on the nervous system, serving to to cut back nervousness and pressure.
Temper Regulation
Magnesium is required for the manufacturing and performance of key neurotransmitters like serotonin and dopamine, that are essential for temper regulation. Printed case research exhibit the effectiveness of magnesium glycinate for assuaging despair in as little as 7 days [5].
Handle PMS
Magnesium has been proven to alleviate pre-menstrual syndrome (PMS) [6] and is much more potent when mixed with vitamin B6.
Enhances insulin sensitivity
Insulin receptors require magnesium to have the ability to perform correctly. Each human [7] and animal research [8] exhibit the optimistic impact of magnesium supplementation on insulin resistance and blood glucose regulation.
Enhances Sleep High quality
Magnesium already has pure muscle-relaxing properties and when mixed with the calming results of glycine it may be an important support for restful sleep. Research present that magnesium dietary supplements enhance melatonin ranges, scale back the time taken to go to sleep, and improve total sleep high quality [9].
Helps Muscle and Nerve Perform
By influencing neuromuscular indicators and balancing calcium ranges inside the physique, magnesium glycinate promotes wholesome muscle and nerve perform. This may be particularly useful in case you are experiencing muscle cramps, stressed legs, or nerve discomfort.
Promotes Bone Well being
Magnesium helps your physique use calcium and vitamin D3 to keep up bone density. Analysis exhibits that individuals who eat lower than the advisable quantity of magnesium have a increased danger of bone fractures and low bone density [10].
Dosage, unwanted effects, and contraindications
Magnesium glycinate is effectively tolerated and fewer more likely to trigger unfastened stools or diarrhoea in comparison with different types of magnesium like oxide or citrate.
Our magnesium glycinate complement gives 180mg of elemental magnesium per dose. Elemental weights inform you how a lot of the mineral you’re taking, fairly than the general weight of the mineral plus its service molecule, i.e. magnesium + glycine.
You will need to comply with the dosage directions as taking extreme quantities of magnesium could cause unwanted effects like irregular heartbeat, very low blood stress, and muscle weak spot.
If you’re taking any drugs, it’s advisable to seek the advice of your healthcare practitioner earlier than utilizing magnesium glycinate. It might probably doubtlessly work together with bisphosphonates, blood stress medicine, and corticosteroids. Equally, sure drugs deplete ranges of magnesium, making supplementation important.
How to decide on a magnesium complement
In case you’re trying so as to add magnesium glycinate to your wellness routine, right here’s our recommendation on what to search for:
- Analysis the model. Search for reliable manufacturers who’re clear about how they supply and manufacture their merchandise and guarantee an moral provide chain.
- Components: some dietary supplements are full of bulking brokers and different pointless components.
- Kind of magnesium: test the substances listing to see what type of magnesium is within the product. A model could boast “magnesium glycinate” on the entrance of the label however a fast look on the substances could reveal it’s primarily magnesium oxide with a small quantity of glycinate.
As main UK complement suppliers, we use the best vegan substances and planet-friendly packaging. You’ll be able to ensure that our product is 100% magnesium glycinate with no pointless binders, fillers, or different components. Why not begin with our magnesium glycinate or strive our magnesium bundle in the present day.
You may also get pleasure from studying:
High 4 Dietary supplements for Anxiousness
Vitamin and Pure Therapies for Fibromyalgia
Magnesium with Malate: The Advantages of This Savvy Complement
References
- J. Hoenderop, J. G., & M. Bindels, R. J. 2015. Magnesium in Man: Implications for Well being and Illness. Physiological Critiques. doi.org/PRV-00012-2014
- Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. 2023. Purposeful Function of Taurine in Growing old and Cardiovascular Well being: An Up to date Overview. Vitamins, 15(19). https://doi.org/10.3390/nu15194236
- Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. 2017. Multifarious Useful Impact of Nonessential Amino Acid, Glycine: A Evaluation. Oxidative Medication and Mobile Longevity doi.org/10.1155/2017/1716701
- Cuciureanu, M.D., & Vink, R. 2011. Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium within the Central Nervous System [online]. Adelaide (AU): College of Adelaide Press.
- Eby, G.A., Eby, Ok.L. 2006. Speedy restoration from main despair utilizing magnesium remedy. Medical Hypotheses. 67(2):362-370. doi:10.1016/j.mehy.2006.01.047
- Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. 2010. Evaluating the impact of magnesium and magnesium plus vitamin B6 complement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Analysis, 15(Suppl1), 401-405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
- Morais, J.B.S., Severo, J.S., de Alencar, G.R.R., de Oliveira, A.R.S., Cruz, Ok.J.C., Marreiro, D.D.N., Freitas, B.J.E.S.A., de Carvalho, C.M.R., Martins, M.D.C.C.E., & Frota, Ok.M.G. 2017. Impact of magnesium supplementation on insulin resistance in people: A scientific evaluation. Vitamin. 38:54-60. doi:10.1016/j.nut.2017.01.009
- Liu, H., Li, N., Jin, M., Miao, X., Zhang, X., & Zhong, W. 2020. Magnesium supplementation enhances insulin sensitivity and reduces insulin resistance in diabetic rats. Iranian Journal of Primary Medical Sciences, 23(8), 990-998. doi.org/10.22038/ijbms.2020.40859.9650
- Abbasi, B., Kimiagar, M., Sadeghniiat, Ok., Shirazi, M.M., Hedayati, M., Rashidkhani, B. 2012. The impact of magnesium supplementation on main insomnia in aged: A double-blind placebo-controlled medical trial. Journal of Analysis in Medical Sciences 17(12):1161-1169.
- Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. 2021. An replace on magnesium and bone well being. Biometals, 34(4), 715-736 doi.org/10.1007/s10534-021-00305-0
