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Food With Magnesium Glycinate
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach.
Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
This characteristic makes magnesium glycinate a good supplement for people recovering from bariatric surgery or anyone who might be at risk for magnesium levels.
People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.
Most people can reach the recommended daily dosage through diet alone. Many common foods contain magnesium.
Common foods that contain magnesium include:
- legumes, nuts, and seeds
- whole grains
- spinach and other leafy vegetables
- fortified breakfast cereals and other fortified foods
- yogurt, milk, and other dairy products
Magnesium glycinate supplements are available to purchase online. Click here for an excellent range with thousands of customer reviews.
Speak to a doctor before taking any new supplements.
Health Benefits of Magnesium Glycinate
Magnesium is a mineral that’s important to the health of the brain, heart, and skeletal muscles. Magnesium glycinate is the magnesium salt of glycine, an amino acid, and is the supplement most often taken to increase magnesium levels in the body.
In the U.S., as much as half of the population gets less than the recommended amount of magnesium daily. Magnesium deficiency is associated with type 2 diabetes, metabolic syndrome, high blood pressure, migraines, asthma, depression, and some cancers.
Unhealthy changes in dietary habits, modern food processing methods, and nutrient composition in the soil contribute to this widespread deficiency. Fortunately, there are many ways to adjust your diet to include ingredients naturally rich in magnesium.
To add more magnesium to your meals, consider these foods:
- Black beans
- Brown rice
- Green Vegetables
- Sweet corn
- Whole grains
As magnesium consumption decreases for some people, calcium supplementation may increase. The resulting imbalance between these two minerals may contribute to the negative effects of magnesium deficiency.
Magnesium is crucial to cellular function. Magnesium supplements have proven to have several benefits, including the following:
Decreased Severity of Asthma Attacks
Because magnesium helps muscles to relax, it may lessen asthmatic spasms. A survey of clinical studies suggests that this benefit appears to be more available to children than to adults.
Mental Health Regulation
Magnesium plays a key role in brain biochemistry. A deficiency can produce a range of neuromuscular and psychiatric symptoms, including depression.
The first successful study involving the use of magnesium supplements in the treatment of depression was published almost 100 years ago, and numerous studies have since validated both the safety and the effectiveness of the treatment.
Magnesium deficiency may also contribute to other psychological symptoms, including:
- Lack of energy
However, more research is needed to both confirm the correlations and study how magnesium supplementation may ease these symptoms.
Magnesium, in Sickness and in Health
This essential mineral is crucial to healthy bones. Plus it can help with leg cramps, anxiety, high blood pressure, migraines headaches, and constipation, too.
Magnesium is one of the most common nutrient deficiencies in the modern industrialized diet. Notice I didn’t say “Western” diet. No matter what your native food culture, as soon as you start moving away from fresh and whole foods, and towards refined food products, the magnesium-rich foods are the first to fall behind: dark green veggies, nuts, seeds, whole grains, some legumes and fruits, seaweeds, and unrefined mineral-rich waters. A diet survey in 2009 found that 57% of Americans failed to consume the recommended (minimum) magnesium intake of 400 mg a day.
Our modern lifestyles also put us at higher risk of magnesium deficiency by making us need more in the first place. Inflammatory bowel disease (including celiac and/or leaky gut) lowers our absorption of this mineral. Diabetes increases our need for it. Overuse of alcohol depletes our magnesium. Overuse of calcium supplements, and too much dairy, can prevent magnesium absorption and increase our need. People who use proton pump inhibitor drugs (like Prilosec™ and Nexium™) and diuretics (“water pills”) are also at greater risk of magnesium deficiency. As are the elderly, who absorb less and excrete more.
Finally, one last group at greater risk of magnesium deficiency may be People Who Rely On Their Multivitamin For All Their Nutrition. Magnesium takes up a lot of space in a pill; one-a-day multivitamins simply don’t have enough.
So, what does magnesium do?
Magnesium is famously involved in over 300 enzymes and coenzymes in the human body. So, it does a lot. I want to focus on three things:
- Calcium management. The body needs magnesium to use calcium. The body needs magnesium to activate vitamin D.
- Muscle tension. Muscles can’t relax without adequate magnesium. This is a big deal, and not just for sore, tight shoulders and calves, and muscle cramps; but also the muscles that line the blood vessels. We’ll be talking about blood pressure and migraines in a moment
- Bringing more water into the gut. Magnesium that doesn’t absorb into the bloodstream (and nothing absorbs 100%), stays in the gut and creates a diffusion gradient, drawing more water into the colon. In low doses, this can loosen the stools, making it easier to “go.” In higher doses, the effects can be pronounced.
And what does magnesium help?
Osteoporosis: without magnesium, the body can’t move calcium from the bloodstream into the bones. Taking all those big calcium pills, and slugging back all those glasses of milk, without sufficient magnesium, accomplishes next to nothing. In fact, all that calcium without magnesium may be counterproductive. It is well documented that high-calcium diets may be linked to calcium management problems – kidney stones, thrombi, calcification of soft tissue – without adequate nutrients to support our use of calcium. Magnesium (along with vitamin D and vitamin K) can help offset these risks.
There have been a number of short-term studies showing that magnesium supplementation is correlated with lower bone turnover and higher bone retention. There have also been quite a few large studies correlating dietary magnesium intake with greater bone density, and lower rates of fracture.
A standard dose is 400-800 mg a day. Consider the lower doses to supplement good balanced diets; consider the higher doses otherwise.
Hypertension: magnesium can relax tense blood vessels, lowering blood pressure.
There have been at least a dozen human clinical trials testing magnesium around hypertension. In most off the trials, it has worked. In some, it hasn’t. Generally, the trials where the magnesium didn’t work were the ones that used lower doses, of more poorly absorbing forms, for shorter periods of time. With trials that are better set up to succeed, we tend to see a 5-10 point drop in both systolic and diastolic blood pressure. Nothing huge, but enough to be noticed. A standard dose is 400-600 mg a day of high-quality magnesium.
Migraine Headaches are causes by tight, spasming blood vessels in the head. A number of small, short-term trials have found that magnesium has reduced the frequency, duration and severity of migraines. I’m a big fan of the migraine formula from the Vitanica company, which contains 500 mg of high-quality magnesium (per four capsules), in addition to solid doses of vitamin B2, and the herbs Butterbur and Feverfew. A standard dose is around 600 mg a day.
Muscle Tension: “Wow, you’re really tense!” says the massage therapist (or the friend or loved one giving you a shoulder rub).
If you’re always tense, look at magnesium supplements internally. (Also look at your posture, and how your office chair is set up). (Also look at herbs to address tension). If you’re only tense acutely, some of the topical magnesium creams and sprays can help pinpoint the stubborn area. If you’re tense all over because it’s been a real tough day, and you really need the help, consider an Epsom salts bath.
A standard dose internally can be between 600-1,200 mg a day.
Muscle Cramps, Eye Twitching, Restless Leg Syndrome: If you have night-time leg cramps, there could be a lot of reasons. Too much sodium? Not enough potassium? Are you simply not getting enough water?
Or, try magnesium, 400 mg at night, or 800 mg over the day. Often, it works within a few hours. It will almost always work within 3-4 days.
Menstrual Cramps: Consider around 1,000 mg a day for the three days before, and first 3 days of, your period. Bonus: you just might find it reduces chocolate cravings.
Emotional Tension and Anxiety: Psychology Today called magnesium “the ultimate chill pill for the nervous system.” This may be a slight exaggeration. It’s not an instant “magic bullet” – it’s not a drug like valium™ or an herb like Kava…
That being said, magnesium is a useful foundation for an anxiety protocol. Especially if you’re already deficient. And especially if you carry a lot of tension in your muscles – if you’re tight.
Debra’s staff member and magnesium advocate Jay suggests 600-800 mg a day of magnesium as magnesium glycinate. “Even if you’re using it for sleep and relaxation at night,” says Jay, “I still recommend dividing the dose, and getting some in the morning as well.” For those that would prefer to absorb their magnesium through the skin, Jay suggests 15 sprays of the Omica™ brand magnesium oil, twice a day. That’s about 230 mg of magnesium.
Cardiac Arrhythmias and other forms of Cardiomyopathy. There’s evidence that low blood magnesium may be linked to increased levels of cardiac arrhythmias, as well as other forms of heart disease. It is beyond the scope of this paper to discuss the specifics of the research. However, it seems reasonable to conclude that moderate supplementation of magnesium should be advised.
Constipation: Consider 500-1,000 mg of a decent- to low-absorbing magnesium. Remember, for this you don’t want the super-best-absorbing forms.
Types of Magnesium:
Magnesium Oil is actually not oil, but magnesium dissolved in water. It’s just so dense, it feels oily. This kind of magnesium is sprayed on, and rubbed into, the skin. Especially useful for local muscle tension.
Epsom salts are a magnesium salt. If you need to relax your entire body, an Epsom salts bath will usually do the trick.
Magnesium oxide is poor-absorbing, but will do fine in a pinch. It’s the most economical. And the most effective, specifically to loosen the stools (where you want a poor-absorbing form).
Magnesium citrate is a common, reasonably priced, average-absorbing form. You can do better, but you can do worse.
Magnesium glycinate is a very well-absorbing form, although more expensive than others. It’s especially useful for tension – emotional, and muscular.
Magnesium Threonate is a form specialized at getting into the brain. The original research strongly suggested a benefit for memory in the elderly, and possibly recovery from injury including concussion. These days, we’ve got a lot of people taking it for migraines.
Magnesium malate: another very well-absorbing form.
Magnesium taurate: has a reputation as being an ideal cardiovascular magnesium.
Other sources of magnesium: I’m a big fan of the Mg Mivela mineral water, which kicks in a whopping 600 mg per 1.5 liter bottle. Plus, it tastes good, and it’s reasonably priced. The trace mineral drops from Trace Minerals Research are made of desalinated Great Salt Lake water. It contains 500 mg magnesium per teaspoon, plus a whole alphabet of other minerals.
 There is, of course, still chocolate… A cup of unsweetened cocoa powder has about 500 mg of magnesium (about 30 mg a tablespoon). But when’s the last time you had a cup of unsweetened cocoa powder? And bear in mind, by the time that cocoa is made into chocolate chips, and those chocolate chips are baked into a cookie, your magnesium may become very dilute indeed…
Magnesium Glycinate / Bisglycinate
Pharmavit is your supplier of nutraceutical and pharmaceutical quality Magnesium Glycinate / Bisglycinate. Our Magnesium Glycinate / Bisglycinate is obtained from the highest quality raw material and follows a strict quality and traceability control, which ensures maximum purity and guarantees the end product’s efficacy and safety.
What is Magnesium Glycinate/Bisglycinate?
Magnesium Glycinate, also known as Bisglycinate or Diglycinate, is the magnesium salt of glycine (one magnesium and two glycine molecules). As a dietary supplement, it contains 14.1% elemental magnesium by mass. Accordingly, 100 mg of magnesium is contained in 709 mg of magnesium glycinate.
Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. Magnesium is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). As a mineral supplement Magnesium Glycinate is used to prevent and treat low amounts of magnesium in the blood. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium glycinate is made up of magnesium, an essential mineral, and glycine, a non-essential amino acid. It is easily absorbed by your body, likely because it gets carried to your cells bound to the amino acid. This form of magnesium also is desirable because it’s less likely to cause a laxative effect. Magnesium glycinate is a mineral supplement that is made from the magnesium salt found in glycine. Magnesium glycinate is the supplement form that falls closest to the magnesium that is found naturally in your food sources and nature. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.
What Magnesium Citrate is used for
Magnesium has a rol in the process of cell devision and contributes to:
- a reduction of tiredness and fatigue;
- electrolyte balance;
- normal energy-yielding metabolism;
- normal functioning of the nervous system;
- normal muscle function;
- normal protein synthesis;
- normal psychological function;
- the maintenance of normal bones;
- the maintenance of normal teeth.
Pharmavit is an independent, family-owned pharmaceutical company, established in 1999. We supply raw materials and finished products to the nutraceutical and pharmaceutical industry worldwide. With partner offices and extensive networks in China, India and the USA, we are at the forefront of developments in the market.
Magnesium Citrate vs. Magnesium Glycinate
Are you deficient in magnesium? It wouldn’t be uncommon, as nearly 50 percent of Americans fail to eat enough magnesium in their diet . On top of that, our stressful lives and other health conditions may deplete our body of this important mineral.
Magnesium is an essential mineral and electrolyte that we must obtain from our diet. It has over 300 functions in the body and plays a crucial role in hormonal balance. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar, stress hormones, and more
Magnesium is an important mineral that many women are significantly lacking. In particular, women with PCOS (polycystic ovarian syndrome) are 19 times more likely to have a magnesium deficiency. This is important because magnesium plays a key role in regulating insulin and glucose. In fact, having low levels of magnesium increases your risk of insulin resistance, weight gain, and type 2 diabetes.
Magnesium’s role in thyroid health is that magnesium is needed to make thyroid hormone. Studies have shown that replacing a magnesium deficiency lowers TSH (and improves thyroid function.)
Others at risk for magnesium deficiency include people who take certain medications like acid reflux medications or birth control pills, and people who have trouble absorbing magnesium due to gut health issues.
Are you getting enough magnesium in your diet?
The Recommended Dietary Allowance (RDA) for magnesium is 400 milligrams (mg) per day for men and 310 mg per day for women Magnesium is commonly found in nuts, seeds, legumes (like beans and peanuts), and leafy green vegetables. For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral.
Although we always support a food first philosophy, we recognize that many of our patients may require additional magnesium in supplement form.
In this article, we’ll review two types of magnesium supplements: magnesium citrate vs. magnesium glycinate. But first, let’s discuss how to determine if you have a magnesium deficiency.
How do you know if you are deficient in Magnesium?
Symptoms of a Magnesium deficiency include:
- muscle cramping, pain
- frequent headaches or migraines
- mood changes like anxiety or depression
- insulin resistance (& craving sweets, especially chocolate)
- low energy
- trouble sleeping
How to Test Magnesium Levels
The most common way to evaluate magnesium levels is to order a serum (blood) magnesium test. However, this does not give us an accurate picture of your whole magnesium status, because only an estimated 1 percent of magnesium in the body is found in the blood
Additionally, the body tightly regulates magnesium levels in the blood by pulling from stores in your bones and other tissues when dietary intake of magnesium is inadequate. This means that your blood levels will be the last place to show a deficiency. By this point, your symptoms could be very serious.
Subclinical magnesium deficiency, however, may be more common, affecting up to 30 percent of people Subclinical means that your blood magnesium levels may appear to be normal even though you have an underlying magnesium deficiency
A more accurate way to test magnesium status (and the method we prefer at Root Functional Medicine) is to look at the amount of magnesium in your red blood cells. This way, we can evaluate the levels of magnesium in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop. A normal range for RBC magnesium is 4.2 – 6.8 mg/dL, however, it’s important to work with a functional medicine doctor to determine an optimal range for you.
Best Types of Magnesium Supplements
There are many different forms of magnesium supplements. The most common type of magnesium used in conventional medicine is called magnesium oxide (found in Milk of Magnesia). Unfortunately, magnesium oxide is not well absorbed and can have a strong laxative effect leading to uncomfortable bloating and diarrhea. In fact, only about 5 percent of magnesium oxide is absorbed and used by the body
Magnesium citrate is one of our top choices for magnesium supplementation. The magnesium is combined with citrate, an organic salt. It is relatively cheap and has a better rate of absorption than magnesium oxide
Magnesium citrate is a great option for people with constipation, as it can have a gentle laxative effect. This supplement works by pulling water into the intestines to make your bowel movements softer and easier to pass. However, unlike magnesium oxide, the laxative effect is much more tolerable.
Magnesium citrate may also be recommended for migraine prevention.
Our other preferred magnesium supplement is called magnesium glycinate. Magnesium glycinate (also called magnesium bisglycinate) is well-tolerated and absorbed in the body.
In this case, the magnesium is combined with an amino acid called glycine. Glycine works alongside many neurotransmitters (chemicals in your brain), like GABA, to promote feelings of calm. Glycine may also improve sleep quality and promote a healthy circadian rhythm .
Additionally, magnesium has strong anti-inflammatory benefits. We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body.
This form of magnesium is less likely to have a laxative effect than magnesium citrate. Because it is bound to the amino acid glycine, it has a calming effect and can be used for stress relief, insomnia, anxiety, and more.