AMAZING Benefits of Magnesium Glycinate

Magnesium is an essential vitamin that is involved in over 350 different biochemical processes all throughout the entire body. It's the fourth most abundant mineral within the human body, and it's important for regulating our blood pressure, normalizing our heartbeat, and making sure our nervous system works properly. According to the National Institute of Health, nearly 70% of the entire US population doesn't get enough magnesium from their diets alone. The recommended dietary intake for magnesium is about 400 to 450 milligrams per day for men, and about 300 to 350 milligrams per day for women. If you're looking to increase your magnesium intake with a magnesium supplement, there is one particular magnesium supplement that I recommend for you, and that is magnesium glycinate. Magnesium in this form is bound to the amino acid glycine, which is responsible for increased cognitive function, as well as an overall reduction in inflammation. What are the benefits to magnesium glycinate? Well, there are a lot, and we're going to go through them one by one. Magnesium glycinate can help prevent cramps, specifically muscle cramps. It can help promote an overall feeling of relaxation, which can effectively increase the quality of your sleep. It reduces blood pressure by acting as a vasodilator. It can help regulate the amount of calcium in your body, thus reducing the risk of the formation of kidney stones. It can help regulate overall insulin sensitivity, which allows the cells within your body to take up the glucose in the proper way, thus reducing the risk of the development of diabetes. It can help with migraine headaches, and actually reduce the overall frequency of migraine headaches. It helps reduce overall levels of anxiety by promoting that overall relaxation state, and it can help with overall reductions of stress by reducing cortisol levels. Now, the best thing about magnesium glycinate specifically is that of all the magnesium formulations that are out there, this one is probably easiest on the belly. Magnesium can sometimes be tough on people's stomachs, so if you're particularly sensitive to medication, or you have a hard time taking pills due to stomach sensitivities, this is the type of magnesium that I would definitely recommend for you. So why exactly does magnesium glycinate work so well? Magglycinate has better absorption, also known as better bioavailability. Bioavailability is essentially a fancy term that just means that your body can use the specific type of mineral more efficiently. So a quick example of bioavailability is that let's say you take 100 milligrams in your body, but it's only 50% bioavailable. That means that only 50 milligrams of what you take in is actually going to be used by your body, and the other 50 milligrams is going to be excreted. Magglycinate is good because it's highly bioavailable, meaning the majority of the magnesium that you take in will actually be used by your body, and only a fraction of it will get excreted. If you want to start taking magnesium glycinate as a supplement, I would definitely recommend taking it with vitamin B6, as well as vitamin D3, as both of these minerals have been shown to help increase the overall absorption and make the magglycinate just that much more bioavailable to you. Another good thing about magglycinate when you start taking it is that it's not dependent on pH levels, which means you can take it with or without food, either with meal or in between meals, and it will essentially be absorbed and utilized throughout your body the same. I would recommend the best time to start taking the magglycinate is right before bed, as it will promote an overall state of relaxation, and again, help increase the quality of sleep. So the dose of magnesium glycinate can vary depending on the type of problem that you're trying to solve, but I would recommend starting with about 100 milligrams, and then if that doesn't work for you, I would double it to 200 milligrams, and then go increasingly up 100 milligrams at a time. So start at 100, then try 200, then try 300, et cetera. There are a couple of side effects to look out for, although I will say that the side effect profile of magnesium glycinate specifically is quite low. The main thing, like all forms of magnesium, is if you take a lot of magnesium at once or a lot throughout the day, it can be quite hard on your stomach, giving you some nausea, some cramping, and potentially some diarrhea. Again, you really only see this at very, very high doses of magnesium taken per day, but it is something to look out for. Also, taking high amounts of magnesium, again, over a long period of time, has the potential to cause low blood pressures, although I haven't actually seen this in clinical practice. And the last thing, magnesium glycinate can interfere with some prescription medications, specifically certain antibiotics. So I would definitely recommend consulting with your doctor before you start taking magnesium glycinate, especially at higher levels of 400 to 800 milligrams per day. Thanks so much for checking out the video. If you want to hear about a topic that I haven't covered yet, please leave a comment down below. And as always, guys, I will see you all on the next one.