What Are the Benefits of Magnesium Glycinate?

Approximatelyhalf of all Americansdo not get enough magnesium in their diets, but magnesium glycinate supplements can help. This version of magnesium is a well-tolerated way to increase the amount of magnesium in your body and address several health issues.

According to a clinical review of the importance of magnesium published in 2017 inScientifica, this mineral plays a vital role in 300 processes in the human body. People can add magnesium to their diets through foods and several types of supplements.

Ifother kinds of magnesium supplementscause diarrhea, you should consider trying a supplement with a glycinate formula. With these supplements, you can leverage thephysical and mental benefits of magnesium, without the side effects.

你可以找到自然的食物像lea镁fy vegetables, grains and beans. However, if you're not getting enough of these foods in your diet, you may experience symptoms likefatigue, weakness and loss of appetite. In this case, you may need to supplement.

Make sure to buy magnesium glycinate vs. gluconate or other similar-sounding supplements. For maximum absorption, avoid takingmagnesium alongside large doses of zinc.

Read more:How Soon Do You Feel the Benefits of Magnesium?

According to theOffice of Dietary Supplements at the National Institutes of Health, getting plenty of magnesium through diet and supplements may:

• Slightly decrease your blood pressure
• Decrease your risk for developing insulin resistance and Type 2 diabetes
• Increase your bone mineral density, which lowers the risk for fracture and osteoporosis
• Treat or prevent migraines, though relevant studies have small sample sizes

If you want to take magnesium glycinate to lower your blood pressure, consider it as just one tool in the box. Gettingplenty of potassium, magnesium and calciumin your diet may help more than increasing just one of these micronutrients. A healthy, varied diet can help you get plenty of these minerals, but you may need to supplement if you're not getting enough. Theamount of magnesium people needvaries by age and sex.

Read more:How to Quickly Lower Your Blood Pressure

If you have an increased risk for developing Type 2 diabetes, you should strongly consider making sure you get enough magnesium. A study published in February 2014 in the journalDiabetes Careconcluded that increased magnesium consumption can offset the risks for developing Type 2 diabetes. The study specifically looked at middle-aged patients with pre-diabetes.

Depression is a serious mental illness thataffects 17.3 million adultsin the United States annually. These people may be able to find relief with increased magnesium intake, according to a study published in 2017 inPLOS One.Researchers studied 126 adults with mild-to-moderate depression over a period of six weeks.

After about two weeks of daily supplements, patients reported improvements in their symptoms. Furthermore, patients tolerated the treatments well. While this could mean thatpeople could treat depressionwith magnesium alone, you should never stop taking depression medication without talking to your doctor first.

The researchers gave each participant magnesium chloride. However, results may be similar with other types of magnesium supplements, so long as the subjects tolerate them well. More research is needed to determine whether magnesium glycinate would have the same effect.

Read more:8 Warning Signs of Depression You Shouldn't Ignore

Evidence also shows that magnesiummay also curb symptoms of:

• Mild anxiety
• Anxiety associated with premenstrual syndrome
• Anxiety related to postpartum depression

If you experience symptoms of anxiety, do not try to self-medicate. Although the research regarding magnesium and anxiety is appealing, you should seek professional help for these disorders. A doctor may recommend magnesium as part of a comprehensive care plan.