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. After calcium, sodium, potassium, magnesium is the fourth most common mineral in the human body.

Oral supplemental forms of magnesium are available in the form of magnesium glycinate, magnesium citrate, magnesium malate, magnesium oxide.

 

WHAT IS MAGNESIUM GLYCINATE?

Magnesium glycinate is a supplemental form of magnesium mineral in which magnesium salt is bound to glycine (amino acid). The chelated version of the mineral is more bioavailable, well-absorbed, and is typically considered as the best form of magnesium supplement for regular long-term use.

 

HOW TO KNOW WHETHER YOU HAVE MAGNESIUM DEFICIENCY?

Those having magnesium deficiency will witness the following symptoms:

1. Muscle cramps

2. Frequent headaches

3. Loss of appetite

4. Fatigue or weakness

5. Numbness or tingling

6. Insulin resistance

7. Anxiety issues

8. Mood swings

9. Trouble sleeping

10. Low energy

 

WHAT ARE THE REASONS FOR MAGNESIUM DEFICIENCY?

1. Pesticides may have the propensity to chelate minerals in the soil, which decreases the content of magnesium in soil and crops.

2. Cooking and boiling of food may lead to a significant decline in food’s magnesium content.

3. Diminished levels of magnesium in many processed foods, reduced intake of whole foods, increased requirement (in case of stress & excessive sweating).

4. Reduced gastrointestinal absorption of magnesium, especially in case of vitamin D deficiency. Magnesium absorption gets reduced with aging. Medication like antibiotics, hypertensive drugs diminish the absorption of magnesium.

5. Common staples like sugar, white flour contribute to less than 20% of the daily requirements of magnesium.

6. Alcoholism increases excess excretion of magnesium, smoking cigarettes reduces plasma magnesium concentration.

 

WHAT ARE THE COMMON FOOD SOURCES OF MAGNESIUM?

Hemp seeds, pumpkin seeds, flax seeds, brazil nuts, brown rice, kidney beans, boiled spinach, whole wheat bread, baked potato, broccoli, milk, yogurt, raisins, soybeans, sweetcorn, and whole grains are good food sources of magnesium.

 

WHY SHOULD YOU SUPPLEMENT WITH MAGNESIUM?

Our body does not produce magnesium independently, therefore we must rely on diet or supplements to get the recommended dose. Inadequate dietary intake of magnesium, nutrient deficiencies, aging, digestive disorder, and interaction with counter medication are some of the primary conditions or causes for magnesium deficiency. Although our bones provide a large exchangeable pool to buffer magnesium concentration, magnesium stored in bones decreases with age, and magnesium stored in this way is not completely bioavailable during magnesium deprivation. Supplemental magnesium is an easy and convenient way to healthy serum levels of magnesium.

 

WHAT IS THE RECOMMENDED DIETARY ALLOWANCE OF MAGNESIUM?

The recommended dietary allowance of magnesium for adults is 300-400mg/day.

 

ZENITH NUTRITION MAGNESIUM GLYCINATE

Zenith Nutrition Magnesium Glycinate is a vegetarian dietary supplement that includes chelated magnesium (mineral combined with amino glycine). Magnesium glycinate is well tolerated in the body and is better absorbed. The supplement pack offers 60-easy-to swallow vegetarian capsules with each capsule offering 600mg of magnesium glycinate comprised of 122mg elemental magnesium. The supplement is manufactured in a GMP-certified unit, it goes through stringent testing for confirmation on purity and potency. The supplement does not contain sugar, soy, dairy, yeast, gluten, corn, or preservatives.

 

MAGNESIUM HELPS BOOST IMMUNITY

1. 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.

2. Magnesium regulates the way cells respond to potentially harmful substances and help mobilize white blood cells to get rid of the substance.

3. Magnesium deficiency correlates with higher levels of physiological stress and inflammation in the body.

4. Magnesium is found to activate vitamin D, the crucial vitamin that helps strengthen the immune system.

5. In magnesium deficient bodies, there is increased white blood cell count and increased inflammatory chemical signals to the site of infection.

 

MAGNESIUM IS GOOD FOR HEART HEALTH

1. Magnesium works as a cofactor for the functioning of enzymes in cardiac mitochondria, the studies have determined higher levels of magnesium to reduce the risk of high blood pressure, hypertension, and cardiovascular disease.

2. Magnesium deficiency has been found to cause an increase in intracellular sodium and calcium. Inability to maintain low intracellular levels of calcium can lead to intracellular calcium overload, which may lead to narrowing of arteries. This narrowing can reduce blood flow and can affect any area of the brain including the brain and may lead to cardiac pathogenesis.

3. Magnesium plays a role in glucose and insulin metabolism, regulates inflammation, and neurotransmitters involved in a healthy mood, all of which contribute to keeping the heart-healthy.

4. Magnesium activates ATPases, Na+–K+ which is essential for cell membrane functioning, it has a key role in biological processes such as cellular energy metabolism and protein synthesis.

5. Magnesium may help affect smooth muscle tone, muscular contractility, influence the movement of ions, such as sodium, potassium, and calcium across sarcolemma membrane.

 

MAGNESIUM MAY BENEFIT BONE & MUSCLE HEALTH

1. Magnesium has a positive association with bone mineral density and bone formation.

2. Magnesium helps the body to effectively use calcium and vitamin D, which are crucial building blocks and regulators of bone homeostasis. Magnesium is required for the conversion of vitamin D into its active form, magnesium supports calcium absorption and metabolism.

3. Magnesium supplementation is found to improve bone mass in postmenopausal women and the elderly who suffer from bone loss.

4. Magnesium is important as a cofactor for transporting electrolytes like calcium, potassium which are important for conducting nerve signals and muscle contractions.

Adequate magnesium intake has been associated with fewer fractures, and suppresses bone turnover, and increases bone density in adult males.

 

MAGNESIUM IS PARTICULARLY BENEFICIAL FOR WOMEN

1. Studies have determined magnesium deficiency to be the risk factor for postmenopausal osteoporosis. Magnesium is crucial for the production of progesterone, it is helpful in positively lowering prostaglandins and easing menstrual cramps.

2. Magnesium has the ability to calm the nervous system, and reduce stress hormones, which in turn, has positive effects on your menstrual health.

3. Magnesium helps to relax smooth muscles of the uterus that cause period pain.

4. Supplementation with magnesium significantly reduces menstrual distress in women, hot flash, fatigue, mood changes or sweating in postmenopausal women. Magnesium supplements prevent reduction in serum and bone magnesium content that has been described in women with postmenopausal osteoporosis.

 

MAGNESIUM MAY HELP PROMOTE RELAXATION & RELIEVE HEADACHE

1. Magnesium supplementation has been found by studies to be beneficial to reduce the frequency, duration, and intensity of headache.

2. Magnesium is required as a coenzyme to convert tryptophan to serotonin, a neurotransmitter responsible to reduce mental stress and depression.

3. Magnesium is a key metabolic factor in mitochondrial functioning and lowers the possibility of spontaneous neuronal depression due to hyperexcitability.

4. Magnesium plays a role in many metabolic pathways, enzymes, neurotransmitters involved in mood regulation and healthy circadian rhythm.

5. Magnesium helps your body to maintain adequate levels of GABA (Gamma-Aminobutyric acid), which plays a key role in overall sleep health. Magnesium supplementation has been found to show significant improvement in sleep onset, reduce serum cortisol levels, regulates secretion of melatonin and gives a natural boost to your circadian rhythms.

6. Magnesium regulates heart rate, regulates sympathetic and parasympathetic nervous system, helps decrease irritability, stress and calms your mind.

 

WHAT IS THE BEST TIME TO USE MAGNESIUM GLYCINATE SUPPLEMENT?

If you are planning to use magnesium glycinate supplement as a sleep aid, we recommend using it 1-2 hours before going to bed. If you are using magnesium glycinate supplement for other health benefits, you may consider taking it after meals.

 

ARE THERE ANY POTENTIAL SIDE EFFECTS TO TAKING MAGNESIUM GLYCINATE?

Magnesium glycinate is a well-tolerated dietary supplement which is unlikely to cause any side effects. However, we advise you to follow the recommended dosage instructed on the supplement pack and not to exceed the dosage.

 

HOW TO CHOOSE BETWEEN DIFFERENT MAGNESIUM SUPPLEMENTS?

While there are many forms of magnesium supplements available, the best forms are magnesium glycinate and magnesium citrate, for their superior bioavailability.

Magnesium glycinate – Highly bioavailable / suitable for those who wish to increase magnesium levels in the body / those with headaches, anxiety, insomnia issues.

Magnesium citrate – Highly bioavailable / has laxative effect / suitable for those who have magnesium deficiency/ those suffering from digestive issues, constipation, poor energy.

Magnesium malate – has good bioavailability / useful for fatigue issues / mood benefits.

Magnesium oxide – Less bioavailable / may be beneficial to alleviate heartburn, constipation.

Magnesium chloride – is topically applicable / great for muscle spasms and skin issues.

Magnesium sulfate – is effective in relieving muscle soreness and muscle pains.

 

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/