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The Benefits of Magnesium Glycinate

The Benefits of Magnesium Glycinate

Magnesium glycinate is a form of magnesium supplement which is appreciated for its high absorption rate. Here are some of the benefits of Magnesium Glycinate supported by various references:

  1. High Absorption Rate: Magnesium Glycinate is often recommended by doctors due to its high absorption rate. It's a chelated form of magnesium that is easy for the body to absorb compared to other forms of magnesium​1​.

  2. Mental Health Benefits: This form of magnesium is known to relieve anxiety and promote mental clarity. It's beneficial in regulating neurotransmitters which helps in reducing anxiety and promoting a calm mind.

  3. Bone Health: It aids in promoting bone health by playing a critical role in calcium absorption which is essential for bone health​2​.

  4. Heart Health: Magnesium Glycinate helps in maintaining regular heart rhythms and is known to potentially lower the risk of developing type 2 diabetes. It also supports a healthy circulatory system by relaxing the smooth muscles of the blood vessels​2​.

  5. Improved Athletic Performance: It's known to improve athletic performance although the mechanisms are not elaborated in the reference​3​.

  6. Promotes Healthy Sleep Patterns: Magnesium Glycinate is known to promote healthy sleep patterns. Magnesium plays a role in regulating neurotransmitters and melatonin, which are crucial for sleep. Moreover, the glycine in magnesium glycinate also has a calming effect on the brain which may promote a faster onset of sleep​3​​4​.

  7. Digestive Health: Unlike other forms of magnesium, Magnesium Glycinate is gentle on the stomach which makes it a suitable choice for individuals with sensitive digestive systems.

  8. Muscle Relaxation: It helps in alleviating muscle cramps and spasms, making it beneficial for individuals with chronic muscle tension or those who are prone to muscle cramps​3​.

How much should I take?

The recommended dosage for Magnesium Glycinate varies depending on various factors including the age, gender, and overall health of the individual. Here's a breakdown based on the information gathered from multiple sources:

  1. General Recommendations:

    • The Recommended Dietary Allowance (RDA) suggests a magnesium intake ranging between 300 to 420 mg per day for most adults​1​.
    • A common daily recommended amount specified is 420 mg for men and 320 mg for women, although this can vary slightly for younger individuals​2​.
  2. Specific Dosage:

    • In a specific context related to Dysmenorrhea, a dosage ranging from 250 to 600 mg per day in divided doses has been suggested​3​.
  3. Safety Guidelines:

    • Magnesium Glycinate is generally considered safe as long as the intake remains within the recommended dose. It's rare to have too much magnesium since the kidneys eliminate what the body doesn’t use. However, individuals with kidney issues should consult with a healthcare provider before taking magnesium​4​.

Individual circumstances such as existing health conditions, other medication or supplements being taken, and dietary magnesium intake should be taken into account when considering magnesium glycinate supplementation.

These various benefits make Magnesium Glycinate a versatile supplement that could be a significant addition to individuals' wellness routines, catering to a range of health areas from mental clarity to bone strength, heart health, and sleep quality.

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