What Is Magnesium Glycinate Powder?
Magnesium bis-glycinate, also known as magnesium glycinate, is a chelated form of magnesium. The chelation process binds a magnesium salt to the amino acid glycine, which allows the magnesium to cross the intestinal barrier for better absorption and stability. Magnesium is essential for all cells in the body to function. It is a cofactor for more than 600 reactions in the body, including protein synthesis, energy metabolism, muscle movements, and DNA synthesis.
Magnesium deficiencies are common in developed countries. For example, about half of the people in the US have a magnesium deficiency. The typical western diet makes it difficult to obtain enough magnesium from food, as the main sources of it are leaf greens, nuts, and beans. Many people don’t consume enough of these foods to support healthy magnesium levels.
What Does Magnesium Do in the Body?
Magnesium serves two primary purposes in the body. As an enzyme, it helps balance fluids in the body. As a cofactor for hundreds of enzymes, magnesium supports numerous systems. It is critical for energy production. It stimulates adenylyl cyclase, which catalyzes adenosine triphosphate (ATP). ATP is the body’s primary energy source. The body also needs magnesium to activate creatine kinase, an enzyme that helps convert creatine into phosphocreatine. Phosphocreatine acts as an energy reservoir, as it helps regenerate ATP.
Magnesium serves several other notable bodily reactions. It interacts with amino acids to generate new proteins, regulates the nervous system, helps synthesize and repair cells, and allows muscles to relax and contract.
Potential Magnesium Glycinate Benefits
Magnesium and Exercise
Your body requires more magnesium than usual when engaged in exercise. It helps deliver sugar and remove lactic acid from muscles, which accumulate quickly in the bloodstream during strenuous exercise. The body usually relies on oxygen to break down glucose for energy. Intense exercise limits the amount of available oxygen, so the body creates lactate instead. Lactate is another energy source, but many people reach their lactate threshold before they can burn off the lactic acid buildup. Too much lactic acid can cause burning sensations in the muscles and muscle cramps.
Individuals with magnesium deficiencies experience the most notable improvements in exercise performance. However, several studies reported that magnesium supplements enhanced power output, muscle mass, and overall exercise performance in individuals with sufficient magnesium levels. It also exerts a protective effect against muscle damage in professional athletes.
Magnesium Glycinate for Sleep
Magnesium glycinate powder may support better sleep, as magnesium regulates the sleep-related neurotransmitter gamma-aminobutyric acid (GABA). Magnesium influences sleep through several mechanisms. Some studies show that magnesium supplements help reduce the time it takes individuals to fall asleep while simultaneously improving the quality and duration of sleep. It also offers waking benefits, as it reduces the likelihood of falling asleep during the day in women.
Magnesium for Stress
Magnesium influences brain function and mood. Without enough magnesium, individuals become more susceptible to the negative effects of stress. They may experience irritability, headaches, fatigue, extreme emotions, and abnormal weakness. Restoring magnesium levels may help balance stress levels.
Magnesium for Inflammation
Magnesium deficiency increases oxidative stress, which imbalances the levels of oxidants and antioxidants. Many oxidants are free radicals and can cause cellular damage and inflammation. Replenishing magnesium helps reduce inflammation markers.
Magnesium for Bone Health
Over half the magnesium found in the human body occurs inside bones. Magnesium helps maintain bone health by reducing bone loss and the likelihood of fractures. It also supports strong bone mineral density in fracture-prone areas of the body. A magnesium deficiency can deplete calcium, which is critical for bone health.
Magnesium for Heart Health
Low magnesium levels increase risk factors that negatively affect heart health. Magnesium supplements may bolster heart health by supporting healthy blood sugar and cholesterol levels.
Magnesium Deficiency Symptoms
with magnesium in a 2:1 ratio improves the bioavailability of both these minerals.
- Muscle weakness
- Muscle cramps or twitches
- Restless leg syndrome
- Apathy or low moods
- Weakened bones or fractures
- High blood pressure
- Irregular heartbeat
Potential Magnesium Glycinate Side Effects
Most individuals tolerate magnesium glycinate powder well, but some may experience an upset stomach. Consuming large amounts of magnesium supplements can cause diarrhea. Magnesium hydroxide is more likely to cause this side effect, as its primary purpose is to alleviate constipation.
Individuals with kidney issues or that take diuretics, heart medication, or antibiotics should consult with a doctor before taking magnesium supplements, as these groups are more likely to experience side effects. Always consult with a physician before taking new supplements.
Bioavailability, Mixing, and Solubility of Magnesium Glycinate Powder
Magnesium glycinate powder is water-soluble and has superior bioavailability compared to other forms of magnesium. PureBulk sources magnesium glycinate powder from manufacturers in the USA.
How to Store Magnesium Glycinate Powder
Store magnesium bis-glycinate powder in a cool, dry, dark location. Reseal tightly between uses to maximize the supplements’ shelf life.
Tested by Accredited 3rd Party Labs
PureBulk's supplements are tested by accredited third party labs in the USA to ensure their identity, purity and potency. To receive a copy of these test results or any other PureBulk supplement please fill out the COA request form found here.