By Jennifer Dubowsky | JenniferDubowsky.com
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 build-up 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:
- Reduce anxiety
- 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.
If you want to buy Magnesium (Supplement), it’s widely available here.
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.