Magnesium glycinate: instructions, how to take it, why the body needs it

Doctors explain the reasons for such a high “popularity” of the mineral:

• About 70% of people have severe symptoms of its deficiency in the body;
• Magnesium is involved in the conduction of nerve impulses in all types of muscles, including cardiac and smooth muscles. That is, its deficiency is a direct road to disruption of the cardiovascular, respiratory and digestive systems;
• Although magnesium is widespread in nature, not everyone can get it from food. After all, it is found in not the most popular foods - pumpkin and sesame seeds, nuts, legumes and green vegetables. Only supporters of proper nutrition and vegans use them daily;
• Magnesium absorption largely depends on diet. The abundance of saturated fats, soda and coffee in it reduces absorption to 20-30%.

Thus, 70-90% of people experience magnesium deficiency. And this is exactly the mineral that every person should take extra care of. And especially for women during pregnancy and menopause, athletes and anyone who regularly experiences symptoms of a nervous system disorder - convulsions, tachycardia and nervous tics.

Magnesium glycinate: what is special about this compound

The deficiency of the element in the diet is further aggravated by the difficulties of its absorption. Thus, for rapid absorption from the intestine, magnesium must be in soluble or chelated form. The presence of polyunsaturated fatty acids is also important. Therefore, only 30-40% of magnesium is absorbed from mineral supplements. This leads to certain difficulties in calculating the dosage and the further manifestation of unpleasant symptoms, despite taking the drugs.

Magnesium glycinate – chelated or organic form. The mineral is presented in the form of a compound with the essential amino acid glycine. Therefore, this form is absorbed by 85-100%:

• This makes it easy to calculate the dosage;
• Eliminates the need to comply with dietary requirements - magnesium glycinate is absorbed regardless of the presence of vegetable fats and its antagonists - calcium and vitamin D;
• When taking the chelated form, it is possible to restore the level of the mineral in the body without a long accumulation period - you can feel an improvement in your condition from the first days of taking it.

Magnesium glycinate is good and has no side effects. If mineral compounds provoke indigestion and diarrhea, then when taking organic salt, such a risk is completely eliminated.

Why is it necessary to take glycine in the form of a drug?

During normal functioning of the body, glycine is produced in sufficient quantities. However, when there is an acute need for this amino acid, for example during stress or excessive physical activity, its internal reserves are quickly used up, and it is not so easy to compensate for the gradually arising deficiency. Indeed, under unfavorable conditions, other tasks appear in the body. Therefore, there is a risk of developing glycine deficiency. In this regard, there is a need for additional supply of this amino acid from the outside. Moreover, it is impossible to compensate for the deficiency only with products containing it. To do this, you need to start taking glycine in the form of a medicine. And it should be done correctly.

The most advanced form of the drug Glycine is tablets for buccal and sublingual administration. The uniqueness of this form is that the drug was created using microencapsulation technology. That is, each glycine molecule is enclosed in a separate capsule, due to which it is not destroyed, but at the same time maintains high bioavailability. The absorption process begins in the oral cavity, where the substance easily penetrates through the mucous membrane into the bloodstream and quickly spreads throughout the body. A person who takes Glycine regularly does not develop an addiction to the drug. In addition, such an intake of amino acids from the outside is an impetus for its production by the body’s own forces.

Indications for taking magnesium glycinate

According to statistics, more than 70% lack magnesium in the body. Moreover, among these people are even adherents of proper, balanced nutrition. After all, its deficiency is associated not only with a small amount in the diet, but also with difficulties in absorption, rapid leaching from the body and a number of other factors. Therefore, doctors recommend taking it if at least one of the symptoms of deficiency is detected:

• Irritability and sleep disturbances;
• Hand trembling and nervous tics;
• Cramps of the calf muscles and arch of the foot;
• Poor concentration, absent-mindedness;
• Arrhythmia;
• Headaches, migraines;
• Severe symptoms of PMS – irritability, drowsiness, increased appetite and others;
• Decreased performance and fatigue;
• Chronic fatigue and depression;
• Unreasonable fear, panic attacks.

There are also categories of people who especially urgently need to take magnesium glycinate. In particular, these are people with chronic pathologies of the cardiovascular and nervous systems, as well as those in whom magnesium is consumed and washed out of the body faster - athletes, pregnant women and the lion's share of office workers.

Magnesium glycinate for cardiovascular diseases

One of the most important roles of this mineral in the body is to regulate the functioning of muscles and, in particular, the heart. Magnesium ensures the correct passage of nerve impulses and the alternation of phases of contraction and relaxation of the ventricles and atria. Therefore, one of the first symptoms of its deficiency in the body is tachycardia. Magnesium glycinate also performs other tasks:

• Blocks the loss of potassium, which is often called the “food” of the heart muscle;
• Relaxes the smooth muscles of blood vessels, which leads to a decrease in blood pressure and a decrease in the frequency of hypertensive crises;
• Thins the blood, prevents the formation of blood clots in the coronary system - this is the main tool for preventing heart attacks;
• Reduces symptoms of angina pectoris.

For diseases of the cardiovascular system, magnesium glycinate is recommended to be taken on an ongoing basis, with short breaks - for 5-7 days every 2-3 months. The dosage directly depends on the gender and age of the patient. For women this is 300-350 mg per day, for men – 400-450 mg.

Magnesium glycinate during pregnancy and lactation

When they say that expectant mothers need to eat for two, they do not mean fatty foods and sweets, but vitamins and minerals. In particular, magnesium influences the development of the nervous tissue of the fetus and is responsible for the mental abilities of the unborn baby and the harmony of its development. Therefore, pregnant women need to take magnesium glycinate from the 8th week until the end of the breastfeeding period at a dosage of 300-350 mg per day.

In addition, normalizing magnesium levels in the body will protect the expectant mother:

• From stress and neurotic conditions;
• Risk of developing osteoporosis;
• Symptoms of gestosis and high blood pressure in later stages;
• For postpartum eclampsia and seizures.

Magnesium glycinate for athletes

This drug is highly valued by both track and field athletes and bodybuilders, as it helps build muscle mass and increase endurance. Magnesium also helps fight the “side effects” of training:

• Cramps and restless legs syndrome;
• Pain from sprains and bruises;
• Tachycardia.

The microelement tends to be excreted in sweat and washed out with a high-protein diet and consumption of energy drinks. Therefore, during periods of active training and weight gain, athletes are recommended to increase the dosage of magnesium glycinate to 420-260 mg per day.

Analogs

Magne B6 forte

Sanofi Winthrop Industry, France

The average price in Russia is 750 rubles per package.

Analogue with magnesium and vitamin B6. Contains magnesium in a more advanced form - citrate, and the amount of pyridoxine more than covers the daily requirement.

Pros:

• Effective supplement
• It helps a lot.

Minuses:

• Expensive
• Could be an allergy.

Magnesium for office workers

This group is most susceptible to magnesium deficiency and cardiovascular disease due to their lifestyle:

• Low physical activity impairs blood circulation and the functioning of all muscles, including the heart;
• The frequency of drinking coffee and soda in the workplace contributes to the leaching of magnesium from the body;
• Poor nutrition leads to a deficiency of the mineral even when calculating it in the diet;
• High mental workload and stress levels also increase the need.

Office workers need to take 300-320 mg of magnesium glycinate to prevent neuroses, depression and cardiovascular diseases. It will also help in your work, since the mineral stabilizes brain function and increases concentration.

Glyricum+B vitamins lozenges 30 pcs.

Active substance:

Glycine, magnesium citrate, ascorbic acid; thiamine hydrochloride, pyridoxine hydrochloride, cyanocobalamin. Content of active substances in 1 tablet: Glycine-300 mg; Vitamin C-45 mg; Vitamin B1-2.15 mg; Vitamin B6-2.6 mg; Vitamin B12-3.9 mcg; Magnesium-25 mg.

Excipients:

Sorbitol; amorphous silicon dioxide, talc; stearic acid; magnesium stearate.

Contains the sweetener sorbitol, which may have a laxative effect if consumed in excess.

Description:

For the normal functioning of the nervous system, only those means that are involved in the processes that ensure higher nervous activity are not enough. An important addition to them are organic compounds and macroelements that can stimulate its functions, have a beneficial effect on emotions, mood, behavior and vitality, perception and memory, while improving brain nutrition.

The desired effect can be achieved through the combined use of these substances, due to which they are able to complement and enhance the effects of each other.

“Glyricum + Vitamins B” is a balanced complex, an additional source of the amino acid glycine, which is directly involved in the functioning of the brain, as well as group vitamins, C and magnesium, which affect the functional state of the nervous system, contribute to the preservation and proper functioning of nerve cells, and supply them with energy.

COMPONENTS OF THE COMPLEX.

GLYCINE helps improve concentration and memory, increase reaction speed, mental performance, reduce irritability, normalize falling asleep and staying asleep; helps to resist stress; does not cause drowsiness or addiction.

VITAMIN B1 is necessary to protect the membranes of nerve cells; required for impulse transmission in neurons; supports brain nutrition; increases vital activity by participating in the conversion of food into energy.

VITAMIN B6 is necessary for the absorption of glucose by nerve cells; affects the improvement of mood and memory, being involved in the synthesis of the “hormone of happiness” - serotonin; improves the absorption of magnesium, which ensures the transmission of nerve impulses.

VITAMIN B12 affects the formation of the sheath of nerve fibers (myelin); protects neuron processes from destruction; allows you to maintain vigor, strengthens the overall tone of the body; stabilizes the nervous system.

VITAMIN C is a factor that protects the body from the effects of stress; supports the functioning of neurotransmitters in the brain; participates in the conversion of tryptophan to serotonin; plays an important role in the metabolism of tyrosine, from which adrenaline is synthesized.

MAGNESIUM takes part in the transmission of nerve impulses; has a calming effect on the nervous system; reduces neuromuscular excitability; is included in the processes of energy distribution in nerve cells.

Release form:

30 lozenges with an average weight of 1100 mg.

How to take magnesium glycinate

It is recommended to take preparations of this microelement at night. After all, magnesium helps to calm and relax, relieve convulsive symptoms, which often attack at night. But the total dosage can be divided into 2 doses - morning and evening.

Magnesium glycinate is available in the form of capsules and solutions. The first option will be more convenient for adults, the second - for children from 6 months of age. Please note that the drug can be given to children only after consulting a doctor. It is usually prescribed:

• In case of insufficient body weight gain;
• Hyperactivity disorder and attention deficit disorder;
• Delayed psycho-speech development.

For kids, a solution of magnesium glycinate is drunk from a spoon, while adults simply drink the capsules with water.

Is Glycine okay for children?

The medication is in demand for behavioral disorders in children and adolescents.

The medicine is indicated for autonomic dysfunction in children of middle and high school age. It relieves excitability, nervousness, anxiety and other signs of illness. The medicine is prescribed for increased stress at school. The drug is recommended for adolescents during exams.

The medication is actively used in pediatric practice. Glycine is used in children with consequences of cerebral hypoxia (after birth injuries and intrauterine lesions of the central nervous system), which are accompanied at an older age by a delay in speech development and hyperactivity syndrome. In case of severe disorders of the nervous system, it is possible to use Glycine as an auxiliary medicine.

Glycine helps children learn

The medicine is prescribed in courses. The drug is most often used in children from 3 years of age. But if necessary, the doctor can prescribe the drug to patients under 3 years of age.

Review of magnesium glycinate preparations

The GoodTabs online store offers a fairly wide range of magnesium preparations so that you can choose the appropriate option for yourself and your loved ones:

• Country Life Chelated Magnesium Glycinate 400 mg in packs of 90 and 180 tablets. The drug meets all the requirements for eco-products, is safe for use and convenient in dosage. For women and office workers, 1 capsule per day before bed is enough, and for physically active people and athletes, the dosage can be increased to 3 doses;
• Solaray Magnesium Glycinate 400 mg in packs of 120 and 240 capsules. This drug does not contain animal products, which is especially good for vegans;
• KAL Magnesium Glycinate 400 in packs of 90 and 180 capsules. Also suitable for vegans, and the main formative substance is cellulose - a hypoallergenic and safe component, preparations based on which can be used even by children.

Magnesium glycinate is a substance that can eliminate a number of unpleasant symptoms that reduce your productivity: impaired concentration, depression, irritability and headaches. And its regular use will become a reliable prevention of diseases of the cardiovascular and nervous systems.

Medicinal properties

This drug has mild sedative and sedative properties. Glycine is a nonessential amino acid that is used for mild memory impairment and problems falling asleep. The substance is part of the inhibitory neurotransmitter, gamma-aminobutyric acid. It should be noted that glycine has mild nootropic and sedative effects. It normalizes mental state, normalizes mood, and increases motivation to learn. Magnesium is an essential macronutrient necessary to maintain nervous system function. Magnesium contains an oxide form, which has an average degree of absorption.

The substance has a mild sedative effect, helps improve sleep, and reduces the degree of nervous excitement. In addition to its inhibitory effects on the central nervous system, magnesium maintains water-salt balance and eliminates muscle spasms. Has a beneficial effect on physical and mental health. Pyridoxine, also known as vitamin B6, belongs to the group of water-soluble coenzymes and is part of the nerve membranes of neurons. When used together with magnesium, the substances mutually reinforce each other and accelerate the onset of normal physiological sleep. Pyridoxine is also involved in carbohydrate metabolism. Together, all three components create a synergistic effect, mutually reinforcing each other, due to which the patient’s condition improves. According to doctors, the supplement can be safely used as a supplement to the diet.