Why you should consider magnesium glycinate for better sleep?

Magnesium is a dietary mineral that plays a role in over 300 different processes in your body. It helps regulate muscle and nerve function, blood glucose levels, blood pressure, and protein synthesis. Magnesium also assists in energy production, DNA production, and the activation of B vitamins.  Getting enough magnesium is crucial for overall health. The data shows that a large percentage of the population is deficient in this key mineral. Low magnesium levels are linked to poor sleep quality, anxiety, depression, muscle cramps, PMS symptoms, migraine headaches, and more.

Magnesium deficiency is often caused by an imbalanced diet high in processed foods. Other contributing factors include gastrointestinal issues that impair nutrient absorption, chronic stress, alcoholism, and certain medications.  Supplementing with a bioavailable magnesium compound like glycinate helps raise your levels into the optimal range. It provides all the benefits of magnesium to support sleep, mood, muscle function, and energy.

Glycinate is best for sleep support

Magnesium supplements are available in many forms like magnesium oxide, citrate, malate, chloride, and threonate. However, magnesium glycinate stands out as one of the best, especially for sleep.

  • High bioavailability – Magnesium glycinate has superior bioavailability compared to other forms like magnesium oxide. It means your body easily absorbs and utilizes it.
  • Greater absorption – Glycine, an amino acid, is attached to magnesium to create magnesium glycinate. The glycine helps transport magnesium across intestinal and cell membranes so less gets excreted through urine.
  • Minimal laxative effect – The types of magnesium like the best magnesium oxide tend to have a laxative effect in higher doses. Magnesium glycinate rarely causes this gastrointestinal side effect.
  • Calming effects – Glycine has natural calming and relaxing properties that complement magnesium’s stress-relieving qualities. It makes magnesium glycinate ideal for reducing anxiety and improving sleep.
  • Synergistic with melatonin – Glycine helps raise levels of melatonin, your body’s sleep hormone. When combined with magnesium, this effect is enhanced to support more restful sleep.

Magnesium glycinate supplementation

Clinical research has used varying doses of magnesium glycinate, ranging from 75 mg to 500 mg. Most studies conclude that 300-450 mg is effective for improving sleep quality in both men and women.  The best approach is to start with a lower dose like 200 mg for the first week. If you don’t experience any diarrhea or laxative effect, you gradually increase your nightly dosage up to 400 mg. Splitting your dosage into 2 smaller doses is also an option to increase absorption and minimize side effects.

Take your magnesium glycinate supplement about 30-60 minutes before bedtime. It gives it sufficient time to take effect so you feel relaxed and sleepy when you lay down to sleep. The calming properties of glycine paired with magnesium are the perfect combination for restful slumber. Be sure to purchase your supplement from a reputable source and read the ingredient label for the specific amounts of elemental magnesium and glycinate in each dosage. Avoid taking magnesium too close to consuming calcium-rich dairy products as this hinders absorption.