Magnesium is a very versatile mineral, performing hundreds of enzymatic reactions within the human body. Magnesium, however, comes in a variety of different forms, such as Magnesium Chloride, Sulfate, Oxide, Malate, Lactate and Magnesium Glycinate, each one performing different functions and used for a variety of indications. We’re going to talk about Magnesium Glycinate, the benefits, and the research that shows how this unique combination can promote relaxation and better high-quality sleep cycles.
What Is Magnesium Glycinate
Magnesium is an essential cofactor and mineral for many enzymatic reactions especially those that are involved in energy metabolism, and neurotransmitter synthesis.
Studies have shown that magnesium supplements have been linked to numerous health benefits, including the ability to fight inflammation, improving immunity health, relieving constipation, improving sleep quality, and lowering blood pressure.
Magnesium glycinate is a combination of magnesium and the non-essential sleep-inducing amino acid, glycine. Glycine, much like GABA is an inhibitory neurotransmitter, and acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors. Essentially, inhibitory neurotransmitters block or inhibit certain brain signals in your central nervous system. Glycine inhibits excitatory neurons, promoting a sense of calmness, relaxation, and anxiolytic effects.
Magnesium glycinate is also one of the best absorbing forms of magnesium. Studies have shown that glycine improves sleep quality, promotes healthy sleep patterns and REM cycles [R].
RELATED ARTICLE The Best Form Of Magnesium
Benefits Of Magnesium Glycinate
Research indicates that magnesium has a multitude of different health benefits, however Magnesium Glycinate has been shown and is best known for its sleep-inducing qualities.
1. Better Quality Sleep
Magnesium has an essential role in the neural transmission both in the pre and post synaptic membrane, as a natural agonist of NMDA and GABA which play a crucial role in sleep regulation [R].
Magnesium also plays a role in activating the para-sympathetic nervous system, which is the system to help you calm down and relax. To fall asleep and stay asleep, your body and mind need to be relaxed. Studies indicate that magnesium regulates the hormone melatonin, helping guide your sleep cycle [R]. As you age, magnesium levels decline, putting you at major risk for magnesium deficiency. A 2012 study showed that 500 mg of magnesium taken daily for 8 weeks, significantly improved sleep time, sleep efficiency, and enhanced REM [R].
Several studies have shown that magnesium deficiencies are directly correlated to suboptimal sleep quality, shorter sleep duration and decreased melatonin concentrations, also referred to as the “sleep hormone.”
Together, magnesium and glycine are bound to form a unique and powerful sleep-inducing combination.
RELATED ARTICLE Do ZMA Supplements Help With Sleep?
2. Improved Athletic Performance
Magnesium has been shown to benefit aerobic exercise and physical performance, through improved muscle contraction. A study investigating magnesium intake on endurance athletes concluded that magnesium could improve swim, cycling, and running times producing a decreased stress response [R]. This study along with other studies indicates that Magnesium can benefit oxygen uptake and total work output, from improved endurance [R].
RELATED ARTICLE 5 Supplements Clinically Proven To Improve Endurance
3. Reduces Stress And Anxiety
Magnesium modulates activity of the of the hypothalamic pituitary adrenal axis (HPAA) which is a central part of the stress response system. Magnesium glycinate supplementation has been shown to attenuate the activity of the HPAA, including a reduction in cortisol from the central and peripheral responses of this system [R,R]. In vivo investigative studies have shown, that magnesium deficiency induces anxiety Therefore, including magnesium rich foods or supplement may benefit anxiety through moderating the stress response [R].
RELATED ARTICLE The 6 Best Adaptogens to Reduce Stress And Anxiety
The recommended daily allowance (RDA) of magnesium is between 310-420mg per day depending upon age and gender. National surveys have shown that the average intake of magnesium per day, is 326mg [R]. Studies show that 400-500mg of magnesium is recommended for sleep and anti-anxiety effects, while 350mg is needed for exercise performance benefits [R]
Benefits Of Magnesium Glycinate: Takeaway
Magnesium glycinate exhibits all of the same benefits as other forms of magnesium yet with an added sleep-inducing layer. Studies have shown that glycine is a powerful inhibitory neurotransmitter, promoting a sense of calm, relaxation, and anti-anxiety effects. When these two compounds are bound together, sleep latency, sleep duration, and sleep quality are all improved from multiple mechanisms, inducing greater rest and relaxation.
Looking For The Best Magnesium Glycinate Supplement For Better Sleep and Relaxation?
Swolverine’s ZMT maximizes your body’s ability to stimulate muscle growth, by promoting high-quality sleep, and naturally boosting testosterone levels. With clinically dosed sleep ingredients such as Melatonin, GABA, Theanine, Tryptophan, Valerian Root, Magnesium Glycinate, and powerful adaptogens like Ashwagandha, Zinc, Rhodiola Rosea, Fenugreek, and Tongkat Ali, ZMT is the perfect nighttime elixir for restful recovery and sleep. We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.