Magnesium is one of the nutrients which enables the body to regulate more than 300 biochemical processes. Muscle and nerve impulse contraction and relaxation, up to the rhythm regulation of the heartbeat, magnesium is a sought-after health-targeted nutrient. Everyone is lacking magnesium, so isn’t tough, induces muscular cramp, and gets irritated. Amongst the best quality and found magnesium is magnesium glycinate powder. It calms the stomach, is extremely bioavailable, and has a calming effect, so one of the most sought-after products of all the individuals who love to pamper themselves naturally.
Below is a guide that will highlight the benefits, usage, dosage, side effects, and the top rated brands of magnesium glycinate powder.
What is Magnesium Glycinate Powder?
Definition and Composition
Magnesium glycinate powder is a blend of magnesium and glycine, an amino acid taken in its relaxed state. This is why the body is most capable of absorbing the magnesium and, as such, more readily absorbed than perhaps magnesium oxide or magnesium citrate.
How It differs from other types of Magnesium
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Magnesium Oxide :
Very poor absorption, usually employed as a laxative.
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Magnesium Citrate :
Increased bioavailability but possibly irritating to the gastrointestinal system.
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Magnesium Glycinate :
Excellent bioavailability, highly soothing to the gastrointestinal system, and therapeutically active relaxing and sleep promoting.
Because of its high absorption rate with minimal potential for side effects, magnesium glycinate powder is beneficial in subjects where magnesium is required without irritating the stomach.
Health Benefits of Magnesium Glycinate Powder
Facilitates Sleep and Relaxation
Magnesium stabilizes the sleep hormone melatonin. It relaxes the person on the GABA receptors, hence less midnight restlessness. Magnesium enhances sleeping quality in patients with insomnia.
Take magnesium glycinate powder at night, and one goes to bed earlier and feels fresher in the morning.
Eases Stress and Anxiety
Stress and anxiety lower the levels of magnesium, and presenting signs are tension, nervousness, and fatigue.Magnesium glycinate lowers cortisol levels and elevates relax neurotransmitters. Magnesium glycinate powder, as a result of stress and anxiety, can soothe your nervous system and brighten your mood as well.
Prevents Muscle Cramps and Recovery
Muscle tension, cramping, and soreness are relatively common amongst sportspersons and gym rats. Magnesium relaxes the muscles and, to prevent cramping and recover from exercise. Magnesium glycinate is highly bioavailable, i.e., refills stores much more rapidly, and hence sportspersons and gym rats simply adore consuming it in supplement form.
Promotes Heart Health and Normal Blood Pressure
The body and healthy blood pressure require magnesium. Magnesium helps prevent high blood pressure and cardiovascular disease in smooth arteries. Daily consumption of magnesium glycinate maintains healthier circulation, heart rhythm support, and healthy blood pressure.
Bone and joint support
Magnesium is just as important as calcium in safeguarding bones. Magnesium makes one’s body effective at absorbing calcium, and hence one will never have to endure osteoporosis and joint pain.
For such individuals who are likely to lose the bone structure, magnesium glycinate is the ideal supplement that will make sure their bones are in the correct position and joints are healthy.
Digestive System
Unlike magnesium citrate, which irritates the stomach and causes loose stools, magnesium glycinate is well tolerated and promotes normal bowel movements without causing loose stools. Stomach or bowel-sensitive patients will love this form of magnesium.
Who is eligible to consume Magnesium Glycinate Powder?
Magnesium glycinate is taken by:
- Magnesium-low individuals (muscle cramps, weakness, insomnia).
- Insomnia patients.
- Anxiety and stress patients.
- Competitive sports people who require recovery and sports muscle.
- Senior citizens who are prone to joint pains and osteoporosis.
If you belong to the above, magnesium glycinate can treat your illness.
How To Use Magnesium Glycinate Powder?
Recommended Dosage
- General Health –200-400 mg per day
- Sleep and Relaxation – 300-500 mg at night
- Physical Recovery –400-600 mg per day
Best Time to Take
- Day:When need magnesium for stress tolerance and endurance.
- Evening: If needed like inducing sleep and relaxation.
How to Mix
- Water or Juice –Mix in glass and drink.
- Smoothie – Mix with yoghurt and fruits.
- Food –Sprinkle over yoghurt or oatmeal.
Do not take magnesium glycinate powder with calcium foods since it slows down absorption.
Side Effects and Precautions
Possible Side Effects
- Mild stomach discomfort (if more required amount is consumed).
- Drowsiness (if unknowingly more quantity is taken).
Who Not to Use It?
- Kidney disease patients (magnesium accumulation is not safe).
- Patients on some medications (consult doctor if unknown).
Best Magnesium Glycinate Powder Brands
Top 5 Recommended Brands
- Doctor’s Best Magnesium Glycinate Powder – High bioavailability, clinically proven.
- Thorne Research Magnesium Bisglycinate – Best quality, NSF certified.
- Pure Encapsulations Magnesium Glycinate – Sensitive stomach friendly.
- NOW Foods Magnesium Glycinate Powder – Effective and affordable.
- Critical Nutrients Magnesium Glycinate –Highest potency, non-GMO.
Optimal absorption and efficacy is guaranteed by a good quality company.
How to Buy Magnesium Glycinate Powder?
Magnesium glycinate powder can be bought at:
- Online Sellers:Amazon, iHerb, Walmart
- Health Food Store:Vitamin Shoppe, Whole Foods
- Pharmacy:CVS, Walgreens
Select third-party tested, additive-free, and non-GMO ones for maximum impact.
Conclusion
Magnesium glycinate is an excellent supplement to promote sleep, soothe stress, calm muscle spasms, and support heart and bone health. Its good bioavailability and calming effect on the stomach give it a popularity among people who want to raise magnesium in their bodies.
If you’re considering adding magnesium glycinate to your routine, choose a high-quality brand and follow the recommended dosage to experience its full benefits.
Frequently Asked Questions (FAQs)
Is magnesium glycinate powder safe to consume every day?
Yes, safe to consume once a day in recommended quantity.
Is magnesium glycinate superior to magnesium citrate?
Yes, less digestion burden and better absorption.
How long before its effect is experienced?
Most people will experience some benefit if they take it once a day for a few weeks to weeks.
Can I combine it with other supplements?
Yes, but not excessive amounts of calcium at one time.