Magnesium Glycinate an Important Dietary Mineral

Magnesium is an important nutrient and part of many important processes that help maintain health, especially in your brain, heart and muscles. It is believed over 50% of people in the United Sates are magnesium deficient.

by Lori Durr, Owner, Sundara Sanctuary

One of the supplements often used for this deficiency is magnesium glycinate, which is magnesium bound to glycine. This type of supplement is the most bioavailable form of magnesium — that means your body can make the most of it once ingested.

Benefits of magnesium glycinate

  • Magnesium glycinate has been shown to have a variety of benefits, including the following:
  • Calming effect on your brain because of the presence of glycine.
  • Relieving anxiety and promoting better sleep.
  • Keeping bones strong by maintaining healthy bone density.
  • Helping control blood sugar in people with diabetes; may lower the risk of developing diabetes.
  • Decreasing abnormal heart rhythms.
  • Reducing premenstrual syndrome (PMS) symptoms.

Magnesium deficiency
Most people in the United States consume less magnesium than they should. 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 at keeping the body healthy. 

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 , spinach
  • Nuts and seeds, such as pumpkin, sesame seeds
  • Seaweed
  • Beans and lentils
  • Whole, unrefined grains
  • Fish, especially halibut

Keep in mind that only 30 to 40% of magnesium ingested from food sources is absorbed and used by your body.

Choose foods grown in healthy soils that are local and organic, if possible. These soils contain the highest concentration of nutrients and minerals, including magnesium. Produce is often grown in soils that miss important nutrients. As a result, some fresh produce may lack minerals, including magnesium.

Using magnesium glycinate supplements
The recommended dose is 320 mg for women and 420 mg for men per day. Taken together with a vitamin B complex supplement helps improve absorption.