Our nervous systems need magnesium to function normally. The nervous system plays a bit part in the way our bodies work, from the way we think and feel to the way we move around. 7 Summary Magnesium Glycinate Powder is ideal for those seeking a gentle and well-absorbed form of magnesium. The convenient powder makes it easy to adjust your serving size, adjusting as needed. By binding magnesium to the amino acid glycine, it minimizes the GI side effects experienced from common magnesium supplements. Glycine also acts as a neurotransmitter in the brain to support relaxation and a healthy response to stress. So, what’s it good for? Magnesium citrate is commonly used by people who are magnesium deficient, but it also offers some other potential health benefits. Magnesium deficiencies are largely overlooked, even though magnesium is involved in the production of various neurotransmitters and is an important cofactor in the body. Kieboom BCT, Niemeijer MN, Geening MJG, et al. Serum magnesium and the risk of death from coronary heart disease and sudden cardiac death. JAHA. 2016;5(1):e002707. doi:10.1161/JAHA.115.002707

Even though calcium seems to get all the credit for keeping our bones healthy, magnesium is also very important. It plays a key role in the structural development of our bones and teeth. 4 You’ve probably heard of magnesiumbut what about magnesium glycinate? What is it, and what does it do?Costello RB, et al. (2016). Perspective: The case for an evidence-based reference interval for serum magnesium: The time has come. Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels. Magnesium may be helpful for treating mild to moderate depression in adults. Understanding the type of magnesium used in a product is important when you’re considering the best forms of magnesium for you. This is because magnesium doesn’t exist by itself – it’s always attached to another substance. Key benefit: A spray delivers magnesium directly into the skin tissue, so magnesium can get to work faster. Magnesium Glycinate Powder provides 200 mg of magnesium glycinate chelate per serving. This well-tolerated form of magnesium is bound to glycine to support relaxation and GI comfort .

We recommend consuming 1,800mg of magnesium glycinate powder daily, which provides 200mg of elemental magnesium per day. Armstrong C; American Academy of Neurology; American Headache Society. AAN/AHS update recommendations for migraine prevention in adults. Am Fam Physician. 2013;87(8):584-585. Key benefit: Some people are at increased risk of magnesium deficiency, even if they eat a healthy, well-balanced diet. If this is the case for you, magnesium supplements may help. Magnesium flakes and soaksBeing deficient in glycine may result in growth impairment and immune and nervous system problems. 4 Summary Magnesium may be present in a number of foods, but according to the National Diet and Nutrition Surveys, almost 13% of adults aged 19-46 years obtain less than the lower reference nutrient intake (LRNI). This rises to 25% in adults aged 75 and over. One double-blinded placebo-controlled clinical trial found that a combination of vitamin B6 and magnesium taken over the course of two menstrual cycles had the greatest effect on reducing the severity of PMS symptoms. The women who experienced the most improvements took 250 milligrams of magnesium plus 40 milligrams of vitamin B6 daily from the first day of their menstrual cycles to the start of the next cycle. Magnesium is a mineral that's vital for our body to work: in fact, few enzymes (which are crucial to the body's chemical reactions) work without it. Magnesium is used in functions such as the production of energy, protein, and genetic material. If you want to learn more about magnesium we've created a magnesium fact sheet, and for our health professionals, we have a range of educational literature available online including a research summary and a guide to our magnesium range.

Saint-John's-wort: Saint-John's-wort isn't consistently effective at relieving depressive symptoms. It also interacts with several prescriptions. For example, magnesium is commonly combined with calcium and vitamin D in bone health supplements, or with B vitamins to help boost energy and reduce fatigue. Lifestyle factors – if you’re vegan or coeliac, ensure you get the supplements that fit in with your needs Magnesium can bind with certain medications, preventing their full absorption. If you are taking a tetracycline-type medication (such as demeclocycline, doxycycline, minocycline, tetracycline), separate the time of the dose from the time of the magnesium supplement dose by at least 2 to 3 hours. If you are taking a bisphosphonate (for example, alendronate), a thyroid medication (for example, levothyroxine), or a quinolone-type antibiotic (such as ciprofloxacin, levofloxacin), ask your doctor or pharmacist about how long you should wait between doses and for help finding a dosing schedule that will work with all your medications. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.A 2012 double-blind randomized clinical trial that was conducted in 46 elderly adults struggling with insomnia found that dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and concentrations of renin and melatonin (which help with inducing sleep). Supplementing with magnesium (500 milligrams daily) also resulted in significant decreases in insomnia symptom scores, sleep onset latency and serum cortisol concentrations (a marker of how stressed someone feels). 3. May Help Reduce Anxiety and Depression