by Jenny Perez, May 8th 2024
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Premier Magnesium Glycinate – A Whole-Body Wellness Essential

Optimizing Health with Magnesium Glycinate 

Explore the critical role of magnesium in clinical practice and uncover the transformative impact it can have on patient well-being. Magnesium is involved in more than 300 biochemical reactions and numerous physiological processes throughout the body, including nerve function, muscle contraction, and regulation of blood pressure and glucose levels. As such, inadequate magnesium intake or absorption can impact various systems critical to maintaining peak health and wellness.1,2

Several studies have also indicated the benefits associated with adequate magnesium status and mental health.2 Magnesium plays a role in neurotransmitter function and regulation of stress responses, suggesting that deficient magnesium levels may influence mental health outcomes. 

Premier Magnesium Glycinate Caps offer an invaluable tool to stop the vicious cycle of magnesium deficiency, providing Premier Quality support to fill dietary gaps in magnesium intake, improving absorption and assimilation of this essential nutrient. Utilize Premier Magnesium Glycinate Caps to:

  • Facilitate relaxation and stress reduction.*
  • Activate critical nerve impulses to support brain and nervous system function.*
  • Promote muscle relaxation and bone health.*
  • Support cardiovascular function and vascular integrity.*
  • Assist with relaxation, sleep quality, and duration for comprehensive restoration.*

Stopping the Cycle of Magnesium Deficiency: What You Need to Know

According to the medical literature, Americans are currently experiencing two simultaneous phenomena (i) a “neglected epidemic of chronic disease” and (ii) a widespread deficiency of specific essential nutrients.2-5

It is estimated that between 56% - 68% of Americans do not obtain, nor absorb enough magnesium in their diet daily to meet the recommended daily allowance (RDA) of 300-400 mg.1,2,6 

Magnesium is one of the most essential minerals in our bodies, after calcium, sodium, and potassium. It's found mainly inside the mitochondria of our cells, where it plays a pivotal role in the synthesis of ATP (adenosine triphosphate).2

Magnesium deficiency can present with muscle cramps, fatigue, nausea, mood changes, sleep disturbances, and occasional headaches. As magnesium plays a crucial role in muscle function, energy production, mood regulation, and nerve transmission, low levels can impact multiple bodily systems.2,6

Unfortunately, magnesium deficiency can arise from a combination of factors, including soil depletion from industrial farming practices and the use of mineral-chelating glyphosate (aka ‘Round-Up” pesticide), food processing and cooking methods, existing vitamin D deficiency, medication use, and lifestyle factors.7 

Magnesium is not only difficult to absorb but is also water-soluble meaning you must take it throughout the day for the best results.1,2,6 Not to mention, high-dose calcium and vitamin D supplementation is associated with urinary loss of magnesium. Without adequate magnesium, the balance of these minerals in the body can become disrupted, impacting bone health.2 It is essential to consider these factors when assessing magnesium status and implementing strategies to address the deficiency. 

What is Magnesium Glycinate?

Magnesium glycinate is a popular magnesium supplement known for its high bioavailability and minimal digestive discomfort. The specific structure of magnesium glycinate, which combines magnesium with the amino acid glycine, enhances its absorption and utilization in the body. 

This improved absorption helps ensure that a more significant amount of magnesium reaches the bloodstream, allowing the full range of magnesium’s health benefits to be optimized .6 

Additionally, magnesium glycinate's gentle nature typically results in fewer digestive issues compared to other forms of magnesium supplements, making it well-suited for individuals with sensitive stomachs or gastrointestinal concerns. Magnesium glycinate offers a practical and well-tolerated option for achieving optimal magnesium levels and supporting overall health. 

Magnesium Glycinate Benefits

Magnesium glycinate offers a unique combination of enhanced absorption, gentle nature, relaxation benefits, improved sleep quality, and support for muscle health and recovery, making it an excellent choice for individuals seeking to optimize their magnesium levels and support overall health and well-being.

Research indicates that magnesium glycinate supplements support numerous body systems, especially as we grow older, and may benefit those who frequently experience occasional headaches, menstrual cycle-related hormonal fluctuations and/or stress.2 

Heart health.  Magnesium supports healthy blood pressure already in the normal range and cardiovascular system function. Low magnesium levels can contribute to reduced HDL cholesterol transport, and other changes in blood vessel structure and lipid exchange.2,8 

Musculoskeletal and Nervous System Health. Magnesium aids in controlling muscle spasms and nerve signals, promoting relaxation, alleviating occasional muscle cramps tension headaches, and fostering sound sleep.9-12

Bone Health. Magnesium supplementation has been associated with higher bone mineral density in elderly white men and women. It has been shown to suppress bone turnover in postmenopausal women and young adult males.13-15 However, excessively high and low magnesium levels appear to affect bone health. 16 

Maternal health. Based on preliminary evidence, magnesium supplementation during pregnancy may support maternal health.17

Stress Management. Stress, whether physical stress (including heat, cold, exertion, trauma, or surgery) or day-to-day emotional stress (including excitement, worry, and melancholy mood) increases the need for supplemental magnesium.18

Magnesium Glycinate vs. Magnesium Citrate

Magnesium can be difficult for the body to absorb. Its bioavailability varies depending on its chemical form. Magnesium glycinate boasts higher bioavailability than Magnesium citrate, allowing for a significant portion of the magnesium to be absorbed into the bloodstream after ingestion.1

This heightened absorption is attributed to the glycine molecule, which acts as a chelating agent, binding to magnesium and facilitating its passage through the intestinal wall. As a result, more magnesium reaches systemic circulation, maximizing its effectiveness in supporting various bodily functions. 

Magnesium Glycinate Side Effects

While magnesium glycinate is generally well-tolerated and associated with minimal side effects, it’s essential to be aware of potential adverse effects, drug-nutrient interactions, and dosing concerns, especially if underlying health conditions exist.1,2

Gastrointestinal Effects: Although magnesium glycinate is considered gentle on the stomach compared to other forms of magnesium supplements, some individuals may still experience mild gastrointestinal discomfort such as diarrhea, bloating, or abdominal cramping, particularly when taking high doses. Adjusting the dosage or taking the supplement with food may help alleviate these symptoms. 

Drug Interactions: Magnesium supplements, including magnesium glycinate, can interact with certain medications. For example, magnesium may interfere with the absorption of certain antibiotics, bisphosphonates (used to treat osteoporosis), and drugs used to manage certain heart conditions. Additionally, magnesium supplements may enhance the effects of muscle relaxants and medications that lower blood pressure. 

Dosing Concerns: The recommended dosage of magnesium glycinate can vary depending on individual factors such as age, sex, health status, and dietary magnesium intake. Generally, starting with a lower dose and gradually increasing as needed while monitoring for any adverse effects is advisable. The Recommended Dietary Allowance (RDA) for magnesium for adults is typically around 300-400 mg per day, but individual requirements may vary. Excessive intake of magnesium supplements can lead to diarrhea, nausea, and other adverse effects, so it’s essential to stay within the recommended dosage without medical supervision.

Individual Sensitivities: While magnesium glycinate is well-tolerated by most individuals, some may be sensitive to magnesium or glycine. You should avoid magnesium glycinate supplementation if you have a known allergy or sensitivity to either of these substances.  

How to Use Magnesium Glycinate

While magnesium glycinate supplementation is likely needed for most American adults, it is essential to know that the absorption of magnesium glycinate can be influenced by factors such as the timing of dosing and whether it's taken with or without food.2

Timing of Dosing: While there isn't a specific time of day that guarantees optimal absorption of magnesium glycinate, some people find it beneficial to take it at certain times based on personal preference or health goals.

For example, taking magnesium glycinate before bed may help promote relaxation and improve sleep quality due to its calming effects. Others prefer taking it in the morning to support energy levels and overall well-being. Ultimately, the best time to take magnesium glycinate depends on individual preferences and lifestyle factors. 

With or Without Food:  Magnesium absorption can be influenced by the presence of food in the stomach. Taking magnesium supplements with food may enhance absorption and reduce the risk of gastrointestinal discomfort in some individuals.  

However, magnesium glycinate is typically well-tolerated and may be taken with or without food based on personal preference. If someone experiences digestive issues with magnesium supplements, taking them with food may help alleviate any discomfort. 

‡ The products and claims made about specific products on or through this Site have not been evaluated by the United States Food and Drug Administration and are not approved to diagnose, treat, cure, or prevent disease.  
‡ This Site is not intended to provide diagnosis, treatment, or medical advice. Products, services, information, and other content provided on this Site, including information that may be provided directly or by linking to third-party websites, are provided for informational purposes only. Please consult accredited healthcare professional organizations, evidence-based herbal monographs, and published clinical research regarding any medical or health-related diagnosis or treatment options. 
 

 

References

  1. Magnesium. Fact Sheet for Health Professionals. National Institute of Health Office of Dietary Supplement  https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  2. Schwalfenberg, Gerry K, et al.  “The Importance of Magnesium in Clinical Healthcare.” Scientifica vol. 2017 (2017): 4179326. https://pubmed.ncbi.nlm.nih.gov/29093983/

  3. Horton R. “The neglected epidemic of chronic disease.” The Lancet. 2005;366(9496, article 1514) https://pubmed.ncbi.nlm.nih.gov/16257331/  

  4. Genuis S. J. “What's out there making us sick?” Journal of Environmental and Public Health. 2012;2012:10. https://pubmed.ncbi.nlm.nih.gov/22262979/ 

  5. Genuis S. J. “Nutritional transition: a determinant of global health.” Journal of Epidemiology and Community Health. 2005;59(8):615–617. https://pubmed.ncbi.nlm.nih.gov/16020633/  

  6. Razzaque MS. “Magnesium: Are We Consuming Enough?” Nutrients. 2018;10(12):1863. Published 2018 Dec 2. https://pubmed.ncbi.nlm.nih.gov/30513803/    

  7. Samsel A, Seneff S. "Glyphosate, pathways to modern diseases III: Manganese, neurological diseases, and associated pathologies.” Surg Neurol Int. 2015;6:45. Published 2015 Mar 24. https://pubmed.ncbi.nlm.nih.gov/25883837/  

  8. Rayssiguier Y. “Role of magnesium and potassium in the pathogenesis of arteriosclerosis.” Magnesium. 1984;3(4-6):226-238. https://pubmed.ncbi.nlm.nih.gov/6399344/  

  9. Luo L, et al. “Interventions for leg cramps in pregnancy.” Cochrane Database Syst Rev. 2020;12(12):CD010655. Published 2020 Dec 4. https://pubmed.ncbi.nlm.nih.gov/33275278/ 

  10. Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012;17(12):1161-1169. https://pubmed.ncbi.nlm.nih.gov/23853635/  

  11. Peikert A, et al. “Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study.” Cephalalgia. 1996;16(4):257-263. https://pubmed.ncbi.nlm.nih.gov/8792038/  

  12. Facchinetti, F, et al. “Oral magnesium successfully relieves premenstrual mood changes.” Obstetrics and Gynecology, vol. 78, no. 2, pp. 177–181, 1991. https://pubmed.ncbi.nlm.nih.gov/2067759/  

  13. Ryder KM, et al. “Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects.” J Am Geriatr Soc. 2005;53(11):1875-1880. https://pubmed.ncbi.nlm.nih.gov/16274367/  

  14. Aydin H, et al. “Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women.” Biol Trace Elem Res. 2010;133(2):136-143. https://pubmed.ncbi.nlm.nih.gov/19488681/  

  15. Dimai HP, et al. “Daily oral magnesium supplementation suppresses bone turnover in young adult males.” J Clin Endocrinol Metab. 1998;83(8):2742-2748. https://pubmed.ncbi.nlm.nih.gov/9709941/  

  16. Castiglioni S, et al. “Magnesium and osteoporosis: current state of knowledge and future research directions”. Nutrients. 2013;5(8):3022-3033. Published 2013 Jul 31. https://pubmed.ncbi.nlm.nih.gov/23912329/  

  17. Makrides M, et al. “Magnesium supplementation in pregnancy.” Cochrane Database Syst Rev. 2014;2014(4):CD000937. Published 2014 Apr 3. https://pubmed.ncbi.nlm.nih.gov/24696187/  

  18. Seelig, M. S. (1994) “Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review).”, Journal of the American College of Nutrition, 13(5), pp. 429–446 https://pubmed.ncbi.nlm.nih.gov/7836621/  

 

Jenny Perez is an herbal educator, researcher, and writer who has been immersed in nutrition and botanical medicine for more than twenty years. She has created curriculum, content, and educational materials for Quantum Nutrition Labs, Premier Research Labs, the American Botanical Council, and Bastyr University’s Botanical Medicine Department, where she was Adjunct Faculty, Herb Garden Manager, and Director of the Holistic Landscape Design certificate program.