Magnesium the Essential Building Block
Our bodies naturally contain magnesium, but factors like medication interactions, soil depletion, and diets filled with nutrient-poor processed foods mean that some of us aren't getting enough of it. Signs of a deficiency include fatigue, chronic inflammation, unsteady blood sugar, muscle cramping, as well as mood swings, headaches, and an irregular heartbeat. If you suspect you have a magnesium deficiency, your Health Professional can test you via a serum magnesium blood test or a urinary magnesium excretion test.
Let’s Take a Closer Look
Magnesium is an essential element whose benefits are wide-ranging. Magnesium is essential for hundreds of biochemical reactions in the body, it is required as a cofactor for over 300 enzymatic reactions, necessary for protein synthesis, nerve function, muscle contraction, ATP metabolism, synthesis of DNA and RNA. Magnesium is necessary for maintaining a normal heartbeat, normal blood pressure, normal blood sugar levels. Magnesium is required in the transportation of calcium and potassium ions across cell membranes and is a vital element to support our immune system.
Magnesium glycinate is both an essential mineral and electrolyte. It’s involved in the regulation of cellular stress and activity, which means people experiencing lots of stress may benefit from supplementation.
Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. Magnesium glycinate is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning the magnesium is easily absorbed through your small intestine, generally well-tolerated and unlikely to cause loose stools (diarrhea).
The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form, this means it tends to be better utilized by the body than other forms that are excreted more easily.
Want to find out more?, click of these links to view the scientific & research studies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
https://pubmed.ncbi.nlm.nih.gov/34836329/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6692462/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136656/
Magnesium and Immune Support
Magnesium has a close relationship with the immune system, in both specific and nonspecific immune responses. Magnesium acts as a cofactor for a number of immune system reactions, it functions as a cofactor for antibody-dependent cytolysis, macrophage response, immunoglobulin synthesis, and various other reactions. Even with an adequate diet, some people are at increased risk of Magnesium deficiency, including people with digestive disorders, such as celiac disease and chronic diarrhea. Also certain medicines and antibiotics can lower blood Magnesium levels, while low Magnesium levels can be asymptomatic, the effects of chronic low Magnesium can increase your risk of developing heart disease and high blood pressure, osteoporosis, and Type 2 diabetes.
https://pubmed.ncbi.nlm.nih.gov/14506478/
https://pubmed.ncbi.nlm.nih.gov/33221129/
Magnesium - Healthy Heart and Cholesterol
Magnesium is central to a healthy heart rhythm because it's involved in transporting other electrolytes, such as calcium and potassium, into cells. Electrolytes are all important for nerve signals and the muscle contractions of a normal heartbeat. Magnesium as a cofactor assists in regulating blood pressure, glycaemic control and lipid peroxidation. It is therefore also critical to the cardiovascular system.
Magnesium supplementation has some of the same effects on cholesterol as Statin drugs, Statins work by blocking an enzyme (HMG CoA Reductase) that your body uses to make cholesterol. Similarly, when there is sufficient Magnesium in the body, it works to inactivate this same enzyme though natural control mechanisms. Magnesium is also necessary for another enzyme (LCAT) which lowers LDL and triglyceride levels and raises HDL levels. Further, Magnesium activates other enzymes involved in lipid production, such as the conversion of omega-3 and omega-6 into prostaglandins which are important for cardiovascular and general health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827637/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6692462/
Magnesium and Muscle Function
Improves athletic performance & recovery and healthy muscle function. Magnesium acts as a natural calcium blocker, helping your muscle cells relax after contracting. When Magnesium levels are low, your muscles may contract too much and cause symptoms such as cramps or muscle spasms.
Magnesium influences muscle performance by participating in energy metabolism and maintenance of muscle contraction and relaxation. Research has shown that magnesium deficiency can lead to a disruption of neuromuscular function and that high levels of physical activity increase the body’s demand for magnesium. Further studies in individuals on a strength training program have found that a lower Magnesium level leads to decreased endurance, while higher Magnesium intake in aerobic exercise is associated with a requirement for less oxygen and improved cardiorespiratory fitness. Furthermore, inflammation is a critical factor in reduced muscle performance. Poor magnesium levels are known to exacerbate the inflammatory state and leads to increased circulating levels of pro-inflammatory markers. A higher Magnesium intake, on the other hand, has repeatedly been found to reduce systemic inflammation, including significant reductions in the cytokine IL-6 and C-reactive protein (CRP) levels, two markers of inflammation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
https://pubmed.ncbi.nlm.nih.gov/26288012/
Magnesium and Sleep State
Improves sleep: known for its natural calming influence, Magnesium glycinate helps support a natural state of calmness. Magnesium plays a role in regulating GABA, which could help promote calm and act as a sedative, to promote sleep. Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that calms the nervous by stopping certain signals from transmitting. Along with this, studies have found that people deficient in Magnesium also have decreased melatonin, a hormone that maintains the circadian rhythm. The circadian rhythm causes changes in the body according to the day-night cycle, such as feelings of sleepiness and wakefulness. Supplementation of Magnesium can assist with supporting this systems, leading to a more regulated sleep cycle.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8996025/
Magnesium and Cortisol
Magnesium helps normalize the production of cortisol – ‘stress hormone’
Cortisol is a stress hormone and contributes to functions such as the fight or flight response. Magnesium restricts the release of stress hormones and acts as a filter to prevent them entering the brain. Excess cortisol contributes to anxiety, depression, memory loss, brain fog, and mental disorders of all kinds. Numerous studies have found that the frequent release of adrenaline and cortisol involved in an unresolved stress response is strongly correlated with decreased Magnesium. In turn, this deficiency enhances our response to stress, we can get stuck in a cycle of feeling stressed, losing magnesium, reacting even more to stress, losing more magnesium, and so on.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
https://pubmed.ncbi.nlm.nih.gov/28654669/
Magnesium and Serotonin
Magnesium plays an important role in a multitude of biochemical reactions in the body, including the brain. Neurological functions of magnesium include cellular energy production, regulating neurotransmitters such as serotonin, dopamine and gamma-Aminobutyric acid (GABA), regulating ion gradients, and neuronal excitability. A supported and healthy production of serotonin helps to balance your mood allowing your body and mind to relax more quickly and feel more refreshed.
Serotonin is a neurotransmitter, meaning that it sends signals from the brain to the body. A lack of serotonin can lead to depression, eating disorders and possibly insomnia. It also seems to be related to migraine headaches. During a migraine, serotonin levels are very low, theoretically causing inflammation and irritation. Magnesium helps to regulate your serotonin levels, reducing symptoms linked to lower neurotransmitter output.
https://pubmed.ncbi.nlm.nih.gov/25748766/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/
Magnesium Glycinate Dosage
The recommended dietary intake for Magnesium glycinate depends on your age and gender, but a healthy range is about 300–600 mg/day for most adults, and is usually well tolerated and easily absorbed by your body.
Are there side effects of Magnesium Glycinate supplementation?
Daily magnesium supplements are for most people. Its advisable to check with your doctor If you’re taking antibiotics or other medications, and ask a healthcare professional how they’ll interact with magnesium and whether absorption of either the magnesium or the medications will be affected.
Excessive magnesium levels aren’t typical found in healthy people as the kidneys usually eliminate the excess. In saying that, taking large doses beyond recommenced limits of dietary magnesium, including magnesium glycinate, may cause adverse effects in some people, such as nausea, abdominal cramps and diarrhea.
