If you constantly feel tired, stressed, or struggle with sleep issues, you are deficient in an important mineral that most people don’t get enough of – magnesium. Magnesium plays over 300 roles in the body and is involved in energy production, muscle and nerve function, blood sugar control, and more. Taking a highly bioavailable form like magnesium glycinate provides wide-ranging benefits.
Supports energy levels and exercise performance
Magnesium plays an essential role in energy production, transferring energy within cells, particularly in muscles. It also aids the body’s production of an insulin response, supporting blood sugar balance. That’s why low magnesium often corresponds to fatigue. Research on magnesium glycinate demonstrates it boosts energy levels, reduces lactate buildup in muscles, and enhances physical performance. Athletes are taking note due to these marked effects during intense bouts of exercise.
Eases stress, anxiety, and depression
Given its role in regulating the nervous system and neurotransmitters, it’s no wonder that magnesium deficiency goes hand-in-hand with heightened stress, anxiety, and depression. Studies utilizing magnesium glycinate for stress and anxiety have found significant improvements in levels of the stress hormone cortisol and subjects’ anxiety scores. This form’s superior ability to penetrate the brain seems to directly improve symptoms.
Enhances brain health and cognitive function
The brain requires a great deal of energy and magnesium plays a central role. Low brain magnesium levels are linked to systemic inflammation, insulin resistance, and increased stress – all contributors to poorer cognition. Magnesium glycinate has been found in studies to improve short and long-term memory, recall, and other markers of cognitive function, especially in older adults. Supplementing is showing promise for supporting cognitive health long-term.
How to supplement with magnesium glycinate?
The recommended daily intake for magnesium is 310-420 mg for most adults. While the best magnesium to take at any time, it may be best utilized when taken in smaller doses throughout the day. Most magnesium glycinate supplements provide 120-200mg of elemental magnesium per serving. Potential side effects like digestive upset are unlikely with magnesium glycinate due to its excellent bioavailability but occur with extremely high intakes. It’s still best to follow dosage recommendations to determine your optimal amount. You expect to feel benefits like improved sleep, reduced muscle cramps, and enhanced energy within the first 1-2 weeks. But allow 6-8 weeks to restore cellular deficiency and see effects on chronic health conditions.
Choose high-quality magnesium glycinate
- Provides elemental magnesium from magnesium glycinate listed as the sole active ingredient
- Is free of harmful additives like stearates, titanium dioxide, or silica
- Sourced from non-GMO ingredients
- Lab-verified for purity and correct dosage
While taking magnesium glycinate helps restore deficient levels, make sure to also consume magnesium-rich foods like dark leafy greens, nuts, seeds, beans, avocados, yogurt, and fatty fish. Enjoy these foods daily as part of a balanced diet to maintain a healthy magnesium status long-term.