Magnesium

Magnesium Glycinate (Magnesium bisglycinate) is known for its gentle, easily absorbable form that calms the nervous system and supports muscle function. It plays a vital role in hundreds of biochemical reactions in the body, including energy production and protein synthesis. It’s especially helpful for reducing anxiety, promoting restful sleep, and preventing muscle cramps.

Key highlights of Magnesium:

• A vital nutrient for energy production
• Can help to reduce anxiety and depression
• Helps to fight fatigue
• Can aid in restful sleep
• Helps relax muscles and improve their function
• Reduces free radical damage which causes premature aging
• Strengthens bones and teeth
• May reduce chronic pain

Biochemistry Timeline

Magnesium supplementation typically shows effects around 4 weeks, offering benefits like reduced muscle cramps, improved sleep quality, enhanced mood, and better stress management for overall well-being.

What is Magnesium?

Involved in over 300 functions in the body including muscle and nerve function, energy production and blood glucose control; magnesium may be one of the most important minerals to help prevent and combat many chronic diseases. It is the second most abundant mineral in the body with approximately 60% found stored in our bones.

Many people in the UK are low in magnesium due to an overconsumption of processed foods which lack many nutrients including magnesium. Good food sources include whole grains, green leafy vegetables, nuts and legumes.

Magnesium is used up rapidly in times of stress and intense physical activity. Insufficient levels are associated with symptoms such as difficulty falling asleep, lack of energy, feeling nervous or depressed, headaches or migraines, muscle ticks and spasms, as well as constipation.

Improved Energy

Magnesium is essential for the production of Adenosine Triphosphate (ATP) which is the main energy currency of our cells.

Muscles need magnesium to function efficiently and it supports the body through both physical and psychological stress. A study found that during moderate exercise, people with low magnesium levels were likely to use more energy and tire more quickly than those with adequate levels.

Another study showed that patients with chronic fatigue syndrome who were treated with magnesium reported improved energy, better emotional state, and less pain.

Magnesium intake may have long-term benefits in reducing the likelihood of daytime falling asleep in women.

Psychological Wellbeing

Often referred to as nature’s relaxant, magnesium contributes to the normal functioning of the nervous system and supports psychological well-being. Both physical and emotional stress drain the body of magnesium.

It is known that magnesium regulates neurotransmitters (chemicals which send messages between nerve cells) such as GABA which has a calming action and can help to reduce anxiety. It is also known that people with higher levels of magnesium have healthy amounts of serotonin, the ‘feel good’ hormone.

Restoring normal levels of magnesium has been shown to produce positive changes in stress response, attention, concentration, memory, apathy, irritability, nervousness, depression, and anxiety.

Magnesium has also been shown to reduce pain including headaches and migraine which themselves can affect mood.

Restful Sleep

Magnesium is involved in the production of melatonin – the ‘sleep hormone’ and supplementation is able to improve sleep quality. Where insomnia is related to Restless Leg Syndrome, Magnesium supplementation has been shown to offer an alternative therapy to pharmacological drugs.

In one study magnesium appeared to improve symptoms of insomnia by increasing sleep time, reducing the time it took to get to sleep, and reducing early morning awakening.

Focus and ADHD

A lack of magnesium may result in difficulties with memory, and concentration as well as nervousness. Magnesium deficiency affects approximately 70% of the children who suffer from Attention Deficit Hyperactivity Disorder (ADHD).

Symptoms such as poor focus, inattention, impulsivity, and hyperactivity have been significantly reduced after supplementation with magnesium.

Eczema Management

Magnesium levels have been shown to be lower in children with eczema and magnesium salts are known to enhance skin hydration and barrier repair as well as reduce skin inflammation. In one study, a cream containing a mixture of magnesium with fat molecules was found to be better than a medicated steroid cream for treating eczema.

Magnesium deficiency has been shown to induce oxidative stress (free radical damage) in skin cells which can lead to signs of premature aging.

Bone & Joint Health

Magnesium influences calcium and vitamin D utilisation, both of which are regulators of normal bones and teeth. Insufficient magnesium levels contribute towards the occurrence of osteoporosis, therefore, supplementing may help against both osteoporosis and broken bones resulting from it.

Lower magnesium intake is associated with increased pain and decreased knee function in patients with osteoarthritis. Magnesium plays a crucial role in maintaining healthy cartilage and bone, and its anti-inflammatory properties help reduce the inflammation associated with osteoarthritis.

Summary

Magnesium Glycinate is a highly absorbable form of magnesium that supports muscle function and calms the nervous system. It plays a crucial role in over 300 biochemical processes, including energy production and protein synthesis. Key benefits include reduced anxiety, improved sleep quality, relief from muscle cramps, and enhanced mood. Magnesium supplementation typically shows effects within four weeks, improving stress management and overall well-being. It’s vital for nerve function, mood regulation, and can help prevent cognitive decline. Common dietary sources include leafy greens, nuts, and whole grains, but supplementation may be necessary for those with deficiencies.

FAQs

Can I get enough magnesium from food? Yes, magnesium is found in foods like leafy greens, nuts, seeds, whole grains, and legumes. However, supplementation may be necessary for some individuals.

What forms of magnesium supplements are available? Common forms include magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride. Each form has different absorption rates and uses.

Should I take magnesium with food? Taking magnesium with food can enhance absorption and reduce the risk of gastrointestinal discomfort. Follow specific product instructions for best results.

Can magnesium interact with medications? Yes, magnesium can interact with certain medications, including antibiotics and diuretics. Consult a healthcare provider to ensure safe supplementation.

Research:

1. Cowen, P. J., & Browning, M. (2015). What has serotonin to do with depression?. World psychiatry : official journal of the World Psychiatric Association (WPA), 14(2), 158–160.
2. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730.
3. Cox, I. M., Campbell, M. J., & Dowson, D. (1991). Red blood cell magnesium and chronic fatigue syndrome. Lancet (London, England), 337(8744), 757–760.
4. Hornyak, M., Voderholzer, U., Hohagen, F., Berger, M., & Riemann, D. (1998). Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep, 21(5), 501–505.
5. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
6. Killilea, D. W., & Maier, J. A. (2008). A connection between magnesium deficiency and aging: new insights from cellular studies. Magnesium research, 21(2), 77–82.
7. El Baza, F., AlShahawi, H,A., Zahra, S., & AbdelHakim, R, A. (2016). Magnesium supplementation in children with attention deficit hyperactivity disorder. Egyptian Journal of Medical Human Genetics, 17 (1), 63-70.
8. Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326.
9. Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022–3033.
10. Shmagel, A., Onizuka, N., Langsetmo, L., Vo, T., Foley, R., Ensrud, K., & Valen, P. (2018). Low magnesium intake is associated with increased knee pain in subjects with radiographic knee osteoarthritis: data from the Osteoarthritis Initiative. Osteoarthritis and Cartilage, 26 (5), 651-658.