What Is Magnesium Glycinate?

Overview

Magnesium, known for its diverse range of health benefits, including its potential to enhance sleep quality and alleviate stress, is the focal point of this article. Delving into extensive research, we aim to present a well-rounded view of its effects.

Magnesium has remarkable advantages when it comes to maintaining our health and well-being, offering not only physical benefits but also aiding in stress reduction and promoting restful sleep. 

Magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, is a highly absorbable form of magnesium supplementation due to its binding with the amino acid glycine. This type of magnesium has been extensively studied in the context of anxiety.

In this article, we will uncover the benefits and importance of magnesium in our daily lives, emphasising why this mineral merits our attention and understanding, especially when it comes to managing stress and promoting restorative sleep.

Magnesium: a vital chemical element

Magnesium, denoted by the chemical symbol Mg, is an indispensable chemical element vital for a multitude of bodily functions. It is abundant in the body and is found in various foods. Moreover, it is intentionally included in a wide range of food products, such as fortified cereals, and is readily accessible as a dietary supplement. Additionally, magnesium is incorporated into specific medications, including antacids and laxatives.

Every organ in the body, especially the heart, muscles, and kidneys, relies on magnesium for optimal functioning. Magnesium ranks as the second most prevalent intracellular cation in our body, following potassium.  It has a pivotal role in facilitating more than 600 enzymes to carry out several chemical reactions in our body, such as regulating muscle and nervous functions, blood sugar levels, and blood pressure, and building proteins and strong bones and teeth.

Moreover, magnesium stands as a fundamental requirement for energy production and DNA and RNA synthesis. Acting as an electrical conductor, it contracts muscles and promotes a steady beat in the heart.¹

Food sources of magnesium

Magnesium can be found in both plant and animal-based foods, as well as in various beverages. Green leafy vegetables, nuts, legumes, whole cereals, and fruits are good sources. Coffee, cocoa or cocoa-based products, especially dark chocolate, may also contain substantial quantities of magnesium, while fish, meats, and milk have moderate levels. Drinking water, especially when it is hard, can also contain abundant magnesium salts.²

How much magnesium do you need daily?

The amount of magnesium you need is:

• 300mg a day for men (19 to 64 years)
• 270mg a day for women (19 to 64 years)

What happens when you do not have enough magnesium in your body?

It is uncommon for healthy people to have magnesium deficiency in their bodies due to the kidney's ability to hold this mineral. However, chronic low magnesium intake, excessive loss caused by health problems, long-term alcohol abuse and certain medications can cause magnesium deficiency.

Early signs of magnesium deficiency include:

• Nausea
• Loss of appetite
• Vomiting
• Fatigue
• Weakness

As the magnesium deficiency progresses, symptoms include:

• Tingling
• Numbness
• Muscle contractions and cramps
• Seizures
• Personality changes
• Abnormal heart rhythm
• Coronary spasms (a constriction of the muscles in the wall of an artery that sends blood to the heart)

Severe Magnesium deficiency include:

• Hypocalcaemia (low calcium in the blood)
• Hypokalaemia (low potassium in the blood)³

Who is at risk of magnesium deficiency?

People with gastrointestinal diseases

Chronic diarrhoea and problems in absorbing fat, seen in conditions like Crohn's and celiac disease, can cause the body to lose magnesium. Surgery that removes or redirects parts of the small intestine can also lead to magnesium not being absorbed properly, causing magnesium loss.

People with type diabetes

People with insulin resistance or type 2 diabetes may not have sufficient magnesium in their bodies. They can also lose magnesium through their urine. This happens because there is a higher amount of sugar in their kidneys, which causes them to produce more urine.

People with chronic alcoholism

People who drink a lot of alcohol often don't have enough magnesium in their bodies. This happens because they don't eat properly and have stomach issues like vomiting, diarrhoea, and fatty stools due to pancreatitis. Their kidneys also get rid of too much magnesium in their urine. Additionally, they may lack phosphate and vitamin D and have other health problems related to alcohol, like ketoacidosis and liver issues. All of these things together make their magnesium levels drop.

Older people

Older people do not get as much magnesium from their food as younger people. Ageing causes magnesium absorption from the gut to decrease and renal magnesium excretion to increase. Older adults also have health problems or take medications, making them more likely not to have enough magnesium in their body.³

Types of magnesium supplements

 A diet that is deficient in magnesium might be a reason for taking magnesium supplements. Magnesium supplements come in various forms, which are absorbed differently by the body. Some of these options include:

• Magnesium oxide
• Magnesium chloride
• Magnesium citrate
• Magnesium orotate
• Magnesium mandelate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium Glycinate

Magnesium glycinate is known for being easily absorbed and utilised by the body.

Always consult your doctor before taking supplements, as they may interact with other medications.

Magnesium and sleep

A recent study involving nearly 4,000 participants suggested that magnesium intake might be related to better sleep quality and duration. However, more research is needed to confirm if magnesium directly causes these sleep improvements. Notably, this connection was more obvious in people without depression.⁴

A separate review analysed data from nearly 7,500 individuals across nine different published studies. These findings, drawn from observational studies, hinted at a possible link between magnesium levels and sleep quality, including falling asleep during the day, feeling sleepy, snoring, and sleep duration. However, when researchers conducted clinical trials involving magnesium supplementation, the results were mixed and inconclusive. To gain a clearer understanding of this relationship, the authors of the review recommended conducting larger studies with more participants and longer follow-up periods, extending beyond 12 weeks.⁵

Glycine might also help improve sleep quality in individuals who have difficulties sleeping. It seems like glycine modulates certain neuropeptides in the brain without altering our body’s internal clock. So, taking glycine could indirectly make people less tired and sleepy when they do not get enough sleep.⁶

Magnesium in stress, anxiety and depression

A review published in 2020 suggests that Magnesium helps regulate stress by influencing how certain chemicals work in our brains.⁷

What does magnesium do in the brain?

• It helps in the transmission of signals related to serotonin (a mood-regulating chemical).
• It inhibits the action of the neurotransmitter glutamate, which is linked to stress.
• It may also have a calming effect similar to a neurotransmitter called GABA.
• It indirectly reduces the release of cortisol, a stress hormone.

Research suggests that magnesium can have antidepressant effects by influencing the expression of a brain protein called brain-derived neurotrophic factor (BDNF), which is related to mood regulation.⁸ 

In addition, magnesium appears to help reduce the production of harmful molecules called free radicals in our body, which can damage tissues, including the brain. Studies in animals showed that when magnesium levels are low, they are more at risk of oxidative stress, a condition where there is an imbalance in free radicals and the antioxidants that normally keep them in check.⁹

When we are stressed, our bodies release stress hormones, which can raise magnesium levels in our blood. But if stress continues for a long time, our kidneys might start getting rid of more magnesium, potentially causing a magnesium deficiency.

Research shows that magnesium and stress are connected in both directions. Low magnesium levels can make us more susceptible to stress, and ongoing stress can lead to lower magnesium levels.

In simpler terms, magnesium plays a part in how we deal with stress, affecting our mood and protecting our body. But being stressed all the time can lead to less magnesium in our body, creating a cycle where stress and magnesium levels impact each other. 

Another systematic review reported that magnesium appears to have a positive impact on depressive symptoms and may be beneficial in managing depression. However, it does not seem to be strongly linked to more serious conditions such as panic disorder or generalised anxiety disorder (GAD).¹⁰

Summary

Magnesium is a vital mineral with numerous roles in bodily functions, including muscle and nerve regulation, blood pressure control, and bone health. Despite this, its potential benefits for anxiety and sleep are currently inconclusive. While magnesium is important for overall well-being, its effects on anxiety and sleep should not be exaggerated. Some studies hint at a possible link between magnesium intake and improved sleep quality, but further research is needed to establish a definitive connection.

Magnesium may influence neurotransmitters and stress management to some extent, but it should not be considered a standalone remedy for anxiety disorders. In summary, magnesium offers essential health benefits, but its impact on anxiety and sleep should be approached cautiously. Those seeking alleviation from these issues should consult healthcare professionals for guidance and treatment options.