What is Magnesium Glycinate
Magnesium glycinate is one of the most gentle and absorbable forms of magnesium, an essential mineral that plays a critical role in more than 300 metabolic reactions in the body.
When magnesium ions bind to glycine, it forms a glycinate. Glycine, an amino acid, actively crosses the intestinal barrier through the amino acid transport system, whereas magnesium alone would otherwise diffuse passively. Clinical nutritionists say this combination results in improved absorption of minerals.
Magnesium is required in protein, fat and nucleic acid synthesis. It helps the body use glucose and is a key player in the body’s energy transport system. Magnesium assists in inhibiting muscle contractions and blood clotting and is also beneficial in maintaining tooth enamel and providing immune system support.
Magnesium is also vital to cardiovascular health and function. People who lack magnesium show noticeable changes in their arterial and capillary walls, which compress in the absence of the mineral.
Magnesium works synergistically with calcium. When taking mineral supplements, a 1:2 ratio of magnesium to calcium (respectively) will maintain the necessary balance.
Food sources of magnesium include nuts, whole grains, legumes, tofu, green leafy vegetables, wheat bran, soybean flour, almonds, cashews, pine nuts and black walnuts, and seafood.
Magnesium is an essential mineral in most vital functions in the body. It influences a wide range of fundamental cellular reactions. As a cofactor, hundreds of biochemical reactions rely on magnesium. Together with adenosine triphosphate (ATP) (Wikipedia), the main carrier of metabolic energy in the body, magnesium is required for biosynthetic processes such as glycolysis, formation of cyclic adenosine monophosphate (cAMP), energy-dependent membrane transport, and transmission of genetic code for protein synthesis and muscle function.
The wide range of symptoms associated with magnesium deficiency (University of Maryland Medical Center) include agitation and anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth and seizures.
A well-balanced diet is enough to provide normal amounts of magnesium. However, typical diets in industrialized countries such as the U.S. often provide inadequate levels of magnesium. Supplementation with bioavailable glycinate and chelate salts of this mineral can help bridge the gap between dietary intake and optimal requirement.
Potential Side Effects of Magnesium Glycinate
Dietary magnesium does not pose a health risk at suggested serving sizes. Large amounts of magnesium supplements can cause diarrhea. Magnesium toxicity is more often associated with kidney failure, when the kidney loses the ability to remove excess magnesium. Signs of excess magnesium include mental status changes, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure and irregular heartbeat.
Persons with a history of kidney problems, those taking products containing magnesium and the elderly should consult their physician before beginning magnesium supplements.
Bioavailability, Mixing and Solubility of Magnesium Glycinate
Minerals are not by nature soluble, the addition of varies other substances such as Glycine can increase its solubility. The amount of solubility will vary depending on various details. Because of its greater bioavailability (as compared to other magnesium supplements, smaller servings achieve optimal results.
How should I store it?
Store it in a cool, dry, dark location. Reseal tightly between uses.
References & Further Research
University of Maryland Medical Center: Magnesium
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