Liquid magnesium supplements are gaining popularity due to their fast absorption rates and ease of use. There are many magnesium supplements. Among them, magnesium oxide is the cheapest. However, the body doesn’t absorb it well. It is often used to ease heartburn or constipation.
Magnesium glycinate is made by mixing magnesium with glycine. It is highly bioavailable, ensuring easy absorption in the small intestine. Magnesium glycinate liquid supplements are known for their high absorption rate.
Magnesium is vital. It helps your body work right. This is especially true for your muscles, bones, and nerves. You can get most of your magnesium from your diet. Just eat a variety of green leafy vegetables, beans, lentils, seeds, and nuts as often as you can.
If your diet lacks magnesium, ask a healthcare professional about magnesium glycinate supplements. They are easy and effective for boosting magnesium levels.
Magnesium is in foods like beans, seeds, and vegetables. It is crucial for blood sugar control, nerve function, and stress response.
You can get all the magnesium you need from a healthy diet. But, some people need magnesium supplements to keep their levels up.
Magnesium glycinate is a common form of magnesium in supplements. It boosts health in many ways and is easily absorbed.
Magnesium glaciate Liquid: Benefits, Side Effects, Uses, and More
Liquid magnesium is known for its ability to support muscle relaxation and promote better sleep quality. Magnesium glycinate is a common form of magnesium in supplements. It boosts health in many ways and is easily absorbed.
Magnesium glycinate liquid is preferred by many for its gentle effect on the stomach.
Listed below are magnesium glycinate’s health benefits:
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Promotes healthy blood sugar and blood pressure levels
Low magnesium levels can have a negative impact on your body’s ability maintain a healthy blood pressure level and blood sugar. This could affect overall health.
There are studies that show taking magnesium supplements can benefit people with diabetes and high blood sugar.
Low magnesium is more common in people with high blood glucose levels, like those with diabetes. This is due to a number of factors, including the loss of magnesium from frequent urination or certain medications. Low magnesium levels are more common in those with uncontrolled diabetes. In a 2021 study of 300 people with diabetes, it was found that those with uncontrolled diabetes have significantly lower magnesium levels than people who are in good glycemic balance. The study showed that 65.8% participants with hemoglobin A1c levels (HbA1cs) above 7% had lower magnesium levels than those with HbA1cs below 7%. HbA1c measures blood sugar levels over a period of time.
Magnesium glycinate is a good magnesium supplement that can help regulate blood sugar and improve magnesium status for people with high blood sugar.
A 2021 review of over 25 studies found that magnesium supplements reduced fasting blood glucose levels and improved insulin resistance in people with diabetes as well as those at high-risk for diabetes. This included those with prediabetes.
Magnesium supplements, such as magnesium glycinate, are effective at reducing high blood-pressure levels. This is common among people with diabetes. Maintaining optimal levels of magnesium is important for maintaining healthy blood pressure. Magnesium promotes the production of nitric dioxide, a signaling chemical that helps maintain blood pressure and relax blood vessels.
In a 2022 study, which analyzed the findings of 24 studies, people with diabetes taking magnesium supplements experienced significant reductions in their fasting blood glucose, HbA1c and systolic, diastolic, and systolic pressure.
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Reduces stress and improves anxiety and depressive symptoms
Low magnesium levels can trigger stress or anxiety symptoms. Magnesium supplements such as magnesium-glycinate have been shown to reduce anxiety symptoms and regulate stress.
Numerous studies have shown magnesium supplements can help reduce stress in people who suffer from certain health conditions such as fibromyalgia. They may also decrease stress associated with surgical procedures.
A 2017 review of 18 research studies found that magnesium supplements may have a positive effect on subjective anxiety symptoms. Researchers noted, however, that further high-quality research is needed to fully understand the benefits of magnesium supplements such as magnesium Glycinate.
Magnesium may also reduce depression symptoms for some people. In a 2022 study, 60 people with major depression disorders who were given an SSRI and 250 mg of magnesium daily for six-weeks reported fewer depressive symptoms by the fourth week compared with participants taking a placebo along with SSRI.
In addition, older studies have shown that magnesium glycinate doses ranging between 125 mg and 300 mg, given multiple times daily, may improve symptoms for people with major depression. More research is required.
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May Improve Sleep
Magnesium glycinate supplements can be helpful if you are experiencing sleep problems. Magnesium increases the activity of receptors that bind to gamma aminobutyric (GABA), which is a neurotransmitter involved in sleep regulation. This reduces nervous system excitability, which promotes restful sleep.
Magnesium supplements like magnesium glycinate may improve sleep quality for those who have sleep disorders.
In a 2021 study, which included data from 3,964 participants, people who consumed the most magnesium, both in food and supplements, reported better sleep quality? They were also less likely than those with short sleep duration to do so.
Some research has shown that those with lower magnesium levels tend to sleep worse than people who maintain optimal levels. Magnesium is essential for sleep. Magnesium glycinate can help maintain magnesium levels, and promote restful sleep.
How to take Magnesium Glycinate
Magnesium supplements such as magnesium glycinate can be taken anytime of the day or night, with or without food. Magnesium glycinate is taken by some people before bedtime to promote a restful sleep.
Magnesium Glycinate may be taken as a single dose or in multiple doses during the day.
Magnesium Glycinate comes in liquid, capsule and chewable forms. It’s important to select the type that best suits your needs.
Dosage
Magnesium glycinate supplements typically contain 100 to 200 mg per dose. Some supplements have higher amounts of magnesium, and are better suited to people who need more magnesium.
Adults should consume between 310mg and 420mg of magnesium daily, depending on their age and gender. Children ages 4-13 are recommended to take in between 130 mg and 240 mg. Teenagers ages 14-18 should consume 360 mg to 400 mg. These recommendations include magnesium that is naturally found in foods and supplements.
The current Tolerable Maximum Intake Level (UL) is 350 mg/day. This is the maximum amount of a certain nutrient that is unlikely to harm you. The UL applies only to supplemental Magnesium, which is why it is lower than recommended intake for certain age groups.
Despite the fact that the recommended daily intake of magnesium supplements is 350mg, studies have shown that higher doses are effective and safe for certain health conditions, including high blood pressure. It’s best to follow the recommended dosage and take only higher doses of magnesium if a doctor has recommended it.
Is Magnesium safe?
Magnesium supplements such as magnesium Glycinate are safe to consume in the recommended dosage. Magnesium glycinate is safe to use for the majority of people, even those who are pregnant or nursing. Magnesium Glycinate Supplements are safe for children and teens.
It’s important not to exceed the recommended dosage of magnesium.
It’s important to consult your doctor before you start taking magnesium, especially if you are taking other medications or you have health issues. Your healthcare provider can perform a test to determine if you have low magnesium levels and then recommend a dosage for you.
Potential Drug interactions
Magnesium supplements can reduce absorption or interfere with certain commonly prescribed medications.
- Antibiotics: Magnesium Glycinate Supplements may reduce the absorption of antibiotics, such as quinolones and tetracyclines such as Doxycycline. Take antibiotics at least two hours prior to or four hours following the magnesium supplement.
- Blood Pressure-lowering Medications: Magnesium Glycinate can lower blood pressure. People taking blood pressure-lowering medication should consult their doctor before supplementing, especially at high doses.
- Osteoporosis drugs: Magnesium supplementation may reduce the absorption rate of bisphosphonate medication, including the osteoporosis drug Fosamax. Fosamax must be taken two hours prior to or following a magnesium supplement.
Taking certain medications may also deplete magnesium stores in the body by increasing the excretion of magnesium through urine. Diuretics, metformin and Nexium are medications that can increase magnesium excretion.
What to Look for
There are some things you should keep in mind when purchasing magnesium glycinate supplements. It’s always best to buy magnesium supplements that are tested by independent laboratories. Some supplements are certified through organizations such as UL, USP and NSF International. These organizations have strict standards regarding the quality of supplements and their manufacturing.
Magnesium supplements come in a variety of forms, prices, and dosages.
You may need higher doses of magnesium depending on your needs. You may need to take multiple capsules of the magnesium glycinate supplement to get your daily dose. Ask your healthcare provider if you are unsure how much magnesium to take.
Should You Take Magnesium Glycinate?
Although not everyone needs supplemental magnesium to maintain optimal blood levels, taking magnesium supplements can be beneficial for many people. Magnesium can be used to maintain optimal magnesium levels in the blood. It is also beneficial for those with medical conditions such as high blood glucose and high blood pressure.
Magnesium Glycinate absorbs easily in the gut, and has fewer side effects on the gastrointestinal tract than other forms of magnesium like magnesium oxide.
There aren’t many studies on the effects of magnesium Glycinate, mainly because it isn’t as popular as other forms of magnesium such as magnesium Citrate and magnesium Oxide. Magnesium glycinate, however, is one of the bioavailable forms and has shown to increase blood magnesium levels. Studies that examine the effects of magnesium supplements can also be applied to magnesium-glycinate supplements.
Can you Take Too Much Magnesium Glycinate?
It is possible to consume too much magnesium through dietary supplements.
Taken in high doses, magnesium can cause nausea, cramping and diarrhea.
It’s possible to die from magnesium toxicity if you take in too much magnesium. Magnesium poisoning occurs when blood magnesium levels exceed 1,74-2,61 mmol/L. Magnesium toxicity is usually caused by intentional or unintentional overdoses on magnesium-containing products such as laxatives and antacids. However, magnesium toxicity can also be caused by taking too much supplemental magnesium.
Magnesium levels in the blood are higher for certain populations. These include people with kidney disease, children and adults over 60 years old.
It’s important to follow the recommended dosage and not exceed 350 mg of magnesium glycinate per day, unless your healthcare provider has specifically advised you to do so.
Magnesium Side Effects
Magnesium oxide and magnesium glycinate are less likely to cause side-effects than magnesium glycinate.
It is important to note that taking large doses of any type of magnesium may cause gastrointestinal symptoms, such as:
- Diarrhea
- Nausea
- Abdominal pain
You may need to lower your dosage if you experience gastrointestinal discomfort after taking magnesium glycinate. Make an appointment with your doctor if you have any questions about magnesium glycinate dosage.
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Benefits and Uses of Triple Complex Magnesium
A Quick Overview
Magnesium Glycinate is an absorbable form of magnesium. It may have many health benefits. The doctor recommended a liquid magnesium supplement to improve overall heart health.
Magnesium glycinate may also help to lower blood sugar and blood pressure. It can reduce anxiety and improve sleep. Athletes often choose magnesium glycinate liquid to support muscle recovery after training.
Choose a high-quality product from a good company. Then, follow the safe dosage.
