Glicinato de magnesio
Also known as: Magnesium glycinate, Glicinato de magnesio, Magnesium bis(glycinate)
Overview
Magnesium glycinate is a dietary supplement formed by combining magnesium with the amino acid glycine. It is synthesized, not naturally occurring, and is favored for its potential benefits in promoting sleep, improving mood, and aiding muscle relaxation. Known for its high bioavailability and gentle effect on the stomach, it's often preferred over other magnesium forms. While research on magnesium supplementation is extensive, specific studies focusing solely on magnesium glycinate are somewhat limited. However, existing research suggests that magnesium plays a crucial role in various bodily functions, supporting its use in addressing magnesium deficiency and related symptoms. It is available in various forms, including capsules, tablets, and powders.
Benefits
Magnesium glycinate offers several potential health benefits, primarily related to sleep quality and mood regulation. Magnesium supplementation, in general, has been shown to improve sleep quality, particularly in individuals with insomnia symptoms. A randomized controlled trial indicated improvements in sleep with magnesium supplementation. Furthermore, magnesium may help reduce symptoms of depression and anxiety; a meta-analysis demonstrated a significant reduction in depression scores with magnesium supplementation compared to placebo. Additional benefits may include muscle relaxation and improved cognitive function, although more specific research on magnesium glycinate is needed to confirm these effects. The effects on mood can be observed within approximately two weeks of consistent supplementation. These benefits are particularly relevant for individuals with magnesium deficiencies or those experiencing sleep disturbances.
How it works
Magnesium glycinate works by leveraging magnesium's crucial role in various physiological processes. Magnesium is involved in neuronal function, influencing neurotransmitter release and nerve signal transmission, which contributes to its calming and mood-regulating effects. It also plays a key role in muscle relaxation by regulating muscle contraction and preventing excessive muscle tension. The glycine component may further enhance these effects due to its own calming properties. Magnesium interacts with several body systems, including the nervous and muscular systems, and affects molecular targets involved in neurotransmitter regulation and muscle function. Magnesium glycinate is believed to have good bioavailability, facilitating efficient absorption and utilization by the body.
Side effects
Magnesium glycinate is generally considered safe when taken as directed, but side effects can occur, especially at higher doses. Common side effects include gastrointestinal upset and diarrhea. Less common side effects may involve nausea and vomiting. Rare side effects can include allergic reactions. Magnesium can interact with certain medications, such as blood thinners, potentially affecting their efficacy. It is contraindicated in individuals with kidney problems, as impaired kidney function can affect magnesium excretion. Pregnant or breastfeeding women should consult with their healthcare provider before taking magnesium glycinate. It is important to adhere to recommended dosage guidelines and to consult a healthcare professional if any adverse effects are experienced. Individuals with pre-existing medical conditions should exercise caution and seek medical advice before starting magnesium glycinate supplementation.
Dosage
The recommended dosage of magnesium glycinate typically ranges from 200 to 400 mg of elemental magnesium per day. It is often advised to take it before bedtime to promote sleep. While there isn't a specific minimum effective dose established solely for magnesium glycinate, the general recommendation for magnesium supplementation applies. The maximum safe dose is generally considered to be up to 350 mg per day for elemental magnesium from supplements, in addition to dietary intake. Magnesium glycinate is often preferred due to its mildness and better tolerance compared to other forms of magnesium. Bioavailability can vary based on individual factors. It's advisable to start with a lower dose and gradually increase as needed, while monitoring for any adverse effects.
FAQs
When is the best time to take magnesium glycinate?
For sleep benefits, it's best to take magnesium glycinate before bedtime. This allows it to exert its calming effects during the sleep cycle.
What are the expected results from taking magnesium glycinate?
Users may experience improved sleep quality and a more balanced mood within a few weeks of consistent use. Individual results can vary.
Are there any safety concerns with magnesium glycinate?
Magnesium glycinate is generally safe, but high doses can cause gastrointestinal issues. Consult a healthcare provider if you experience side effects or take other medications.
Is magnesium glycinate a cure for sleep or mood disorders?
No, it is not a cure-all. Consult healthcare providers for severe conditions. It can be a helpful supplement, but professional medical advice is essential.
How should I start taking magnesium glycinate?
Begin with a low dose (e.g., 200mg) and adjust as needed. Monitor for any adverse effects and consult a healthcare provider if you have concerns.
Research Sources
- https://esmed.org/MRA/mra/article/view/5410 – This randomized, double-blind, placebo-controlled crossover pilot trial found that magnesium supplementation improved sleep quality and mood in adults experiencing nonclinical insomnia symptoms. The study suggests that magnesium can be a beneficial supplement for individuals seeking to improve their sleep and overall well-being.
- https://phillyintegrative.com/blog/magnesium-for-adhd-cognition-mood-amp-anxiety – This resource discusses the role of magnesium in addressing ADHD, cognition, mood, and anxiety. It highlights magnesium's importance in neurological function and its potential to alleviate symptoms related to these conditions, emphasizing its role in integrative medicine approaches.
- https://www.ahajournals.org/doi/10.1161/hypertensionaha.116.07664 – This study investigates the relationship between magnesium intake and hypertension. It suggests that adequate magnesium levels may contribute to maintaining healthy blood pressure, highlighting the mineral's role in cardiovascular health.
- https://pubmed.ncbi.nlm.nih.gov/34111673/ – This systematic review focuses on the bioavailability of different magnesium supplements. It concludes that while magnesium supplements can help maintain physiological levels in healthy individuals, the bioavailability can vary depending on the specific form of magnesium used.
- https://taylorandfrancis.com/knowledge/Medicine_and_healthcare/Pharmaceutical_medicine/Magnesium_glycinate/ – This resource provides an overview of magnesium glycinate, covering its properties, uses, and potential benefits. It serves as a comprehensive guide to understanding magnesium glycinate within the context of pharmaceutical medicine.