Magnesium is a vital nutrient for the human body including muscle & nerve function, heart & blood regulation and your brain. This key mineral supports your body’s natural creation of protein, bone and DNA. Thus, your body requires large amounts of magnesium, yet many people do not get enough in their diets. As many as 75% of Americans fall short of the daily recommended intake. Symptoms of magnesium deficiency may include:
- loss of appetite
- nausea
- fatigue
- tingling and muscle cramps and contractions
- abnormal heart rhythms
- damage to nerve cells, which can lead to depression
Magnesium deficiency can cause other mineral deficiencies, as all minerals work together to keep the body healthy.
Supplements are an excellent way to boost this macro-mineral for those who do not consume it sufficiently in their diet. However, the formulation of the magnesium supplement matters so as to optimize bioavailability and maximum absorption. It's important to protect the magnesium until it reaches the lower intestine where minerals are optimally absorbed. Since most people in the United States consume less magnesium than they should, magnesium supplementation recommended by the American Physiological Society are 420mg for men and 320mg for women.
The Bisglycinate form of magnesium is gentle on the stomach and does not have the laxative effect commonly associated with other magnesium forms. The "bis" in bisglycinate means "two" and instead of one glycinate amino acid (like in magnesium glycinate) there are two glycine amino acids (magnesium bisglycinate). That means that it has twice the protection from stomach acids and gets into the gut in a more organic form than with a regular glycine (glycinate is the same as glycine). The amino acids absorb well in the intestine due to its fortified organic structure, and thus the magnesium comes with it. Glycine is an amino acid that aids in keeping your sleep patterns normal as an added benefit.
According to research published by the American Physiology Society, magnesium supplements have been shown to help with:
- migraine
- anxiety
- chronic pain
- heart disease
- diabetes
- chronic pain
- overall muscle flexibility
- quality of life in general
Magnesium bisglycinate has been shown to have a variety of benefits, including:
- Helps control blood sugar in people with diabetes and may lower the risk of developing diabetes
- Keeps bones strong by maintaining healthy bone density
- Helps relieve anxiety and promote better sleep
- A calming effect on your brain due to the presence of glycine
- Reduces premenstrual syndrome (PMS) symptoms
- Decreases abnormal heart rhythms
Specific conditions or risks can improve with magnesium supplements such as:
Natural sources of magnesium
Magnesium is found in large amounts in natural, unprocessed foods. The best sources of magnesium include foods that contain dietary fiber, such as:
- dark green, leafy vegetables, such as Swiss chard and spinach
- nuts and seeds, such as pumpkin and sesame seeds
- seaweed
- beans and lentils
- whole, unrefined grains
- fish, especially halibut
Having daily meals that include a variety of fresh vegetables and fruit is key because only 30 to 40% of magnesium ingested from food is absorbed by your body. Opting for foods grown in healthy soils that are local and organic is a good policy. These soils tend to contain the highest concentration of nutrients and minerals, including magnesium. Produce is often grown in soils that miss important nutrients where they’re absorbed from. As a result, some fresh produce may lack minerals, including magnesium.
Too much magnesium
In most cases, excessive levels of magnesium aren’t common in healthy people because the kidneys will eliminate the excess. Symptoms of excess magnesium include:
- hypo-tension, or low blood pressure
- nausea
- vomiting
- facial flushing
- irregular heartbeat
- difficulty breathing
Risks of taking magnesium
Although magnesium supplements are generally considered safe for healthy adults, be sure to take these precautions:
- Consult with your doctor when you start taking magnesium glycinate for the most appropriate daily dose especially if you have any heart or kidney problems
- If you’re taking antibiotics or other medications, ask your doctor how they will interact with magnesium, and whether absorption of either the magnesium or the medications will be affected
- When choosing a supplement, always check the amount of elemental magnesium present in the form of bisglycinate for maximum absorption
Conclusion
Magnesium is an important mineral that helps your body function properly, especially your muscular system, bones, and nervous system. You can get a lot of your magnesium from your daily diet by including a variety of green leafy vegetables, beans and lentils, and seeds and nuts. If you can’t get enough magnesium from diet alone, supplementation with magnesium bisglycinate is a gentle and efficient way of introducing additional magnesium into your body.
