The nootropic, Mg glycinate helps to restore neuronal function during restful periods. Magnesium repairs neurons while they aren't firing during sleep or when you're in downtime mode.
Magnesium glycinate (Mg glycinate) is composed of magnesium, an essential mineral and glycinate a non essential amino acid. It is easily absorbed in several key areas of our body resulting in further benefit.
It is a naturally occurring compound in our body and promotes relaxation and calm making it excellent for sleep. Magnesium taken before bedtime promotes deep, restorative sleep. People suffering from stress, anxiety and insomnia can fall asleep faster and hit a deeper level of sleep with mg glycinate because of its speed of absorbability. For starters though, it's best to understand your sleep cycle...5 Stages of Sleep: An In Depth Look Into Your Sleep Cycle
Being deficient in magnesium makes it harder for your brain to regulate your sleep cycles. Melatonin is a brain chemical that induces sleep but in order to be effective it must first bind with magnesium glycinate in the blood.
Magnesium glycinate also plays a vital role in the production of serotonin in your brain. Serotonin is involved in how you feel and regulates mood. Being deficient in magnesium can cause depression and even insomnia.
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BENEFITS OF MAGNESIUM GLYCINATE
- Improve Sleep Quality
- Reduce Stress
- Healthier Brain
- Balance Mood
- Decrease Anxiety
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Improve Sleep Quality and Reduce Stress With Magnesium Glycinate
Considered one of the best relaxation minerals available for achieving desired sleep, Mg glycinate as a nootropic, improves the effectiveness of melatonin, a naturally occurring hormone in the pineal gland that controls daily sleep-wake cycles.
Chronic stress can have a profound impact on sleep quality. Working long hours for persistent employers and constant deadlines is affecting more than daily stress levels. Chronic stress can potentially lower intracellular magnesium levels in your body greatly affecting your overall ability to attain quality sleep and to recover while sleeping .
When you lack sleep it becomes a compounding problem. Rather than experiencing a full recovery the next night your body is tricked into a more wakeful state and further sleep disruption ensues. Chronic sleep deprivation is correlated with negative cardiovascular events or heart irregularities.
It is extremely important to break the cycle of poor sleep habits as they lead to even more detrimental health problems. Chronic sleep deprivation causes an autonomic imbalance and decreases intracellular magnesium levels which causes chronic sleep deprivation associated cardiovascular events . It's a positive feedback loop with negative consequences.
Low magnesium has been associated with chronic inflammatory stress. Animal study findings indicate that even a moderate magnesium deficiency which occurs commonly in humans, can actually advance inflammatory and oxidative stress caused by disrupted sleep and sleep deprivation .
Researchers have suggested that low magnesium status associated with elevated chronic inflammatory stress could be alleviated by extra magnesium intake. This is why supplementing with Mg glycinate can be so effective at restoring sleep quality by decreasing stress related inflammatory responses and subsequently improving neuronal regeneration. Further research is needed in order to pinpoint magnesium deficiency as the cause or an effect of poor sleep quality.
Magnesium Glycinate Leads to a Healthier Brain
Current evidence points to the negative impact of declining magnesium levels in the general population, which makes supplementation with nootropics an ever more enticing option to ensure restorative sleep, promote neuronal regeneration and aid symptoms associated with depression.
“Magnesium deficiency is well known to produce neuropathologies (bad for brain health). Only 16% of the magnesium found in whole wheat remains in refined flour, and magnesium has been removed from most drinking water supplies, setting a stage for human magnesium deficiency .”
It has been proposed that magnesium ion neuronal deficits could be a result of elevated levels of stress hormones, decreased dietary magnesium and even excessive dietary intake of calcium. It may then be beneficial to lower your intake of dietary or supplemental calcium and raise blood magnesium levels in order to improve stress hormone reduction.
Balance Mood | Decrease Depression With Magnesium Glycinate
Further research into magnesium’s correlation with balancing mood by decreasing symptoms of depression has been recommended by many scientists. Current evidence suggests that deficiency in magnesium could result in many of the symptoms we associate with major depression. A sense of inadequacy, pessimism, sedentary activity and sadness all seem to correlate to reduced levels of magnesium.
“Magnesium ions regulate calcium ion flow in neuronal calcium channels, helping to regulate neuronal nitric oxide production. In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression . “
A recent review of several case studies found that supplementing with 125-300mg of Mg glycinate helped major depression symptoms within 7 days when taken at meal time and before bed.
Additional accompanying mental illnesses that show improvement with magnesium glycinate supplementation are: TBI (traumatic brain injury), suicidal ideation, headache, anxiety, insomnia, irritability and postpartum depression. People have also experienced declines in cocaine, alcohol and tobacco abuse.
Mg deficiency coupled with stress and excessive calcium intake can result in correlating negative symptoms including agitation, anxiety, irritability, confusion, sleeplessness, delirium, and hallucinations.
Reduced magnesium is also associated with IQ loss and addiction. The authors of the aforementioned scientific review recommend returning to prior magnesium fortification levels in grains and water. Supplementation is also very practical and effective in order to bridge this gap in deficiency.
Decrease Anxiety By Supplementing With Magnesium Glycinate
Even though the underlying mechanisms of anxiety induced magnesium deficiency are still unknown, a strong correlation between lower levels of Mg and anxiety has been observed.
“In the search for neurobiological mechanisms underlying abnormal anxiety, it may be that Magnesium (Mg2+) is an interesting player as it is one of the essential ions in the brain affecting many intracellular and interneuronal processes. For example, Mg2+ has been shown to modulate both glutamatergic neurotransmission (via a voltage-dependent block of NMDA receptors) (Haddad, 2005) and GABAergic neurotransmission, and to affect numerous transduction pathways, including that of protein kinase C (for review see Murck, 2002) .”
Glutamatergic neurotransmission pertains to neuropsychiatric disorders. For simplicity think of glutamate an excitatory neurotransmitter as an abundant compound throughout our central nervous system (brain and spinal cord) that is suspected in playing a roll in psychiatric disorders like general anxiety.
Glutamate is important as it has been recently discovered to be a major neurotransmitter of the brain. When something is said to be excitatory it simply means that it causes an action to take place.
Glutamate is heavily concentrated in brain tissue but is also very susceptible to excitotoxicity (cellular damage as a result of extracellular activation). This cellular damage is thought to be a significant contributor to symptoms of anxiety.
Regulation of glutamate is a complex system that for our purpose isn’t completely necessary to dive into. For further reading on glutamate check out the “overview of glutamatergic neurotransmission in the nervous system.”
You want glutamate to carry out its excitatory duties in your CNS (brain and spinal cord) because this is normal. At the same time it is desired to limit the extracellular (outside the cell) toxicity that glutamate causes in abnormal amounts or when pathways are disrupted. For instance when magnesium levels are too low to be effective.
GABA is an inhibitory neurotransmitter that is involved in regulation of motor (movement) control, cortical function, vision and anxiety.
Protein kinase C (PKC) are enzymes that are involved in controlling the function of other proteins and have cascading effects in signal transduction. It plays a vital role in the aforementioned cellular communication pathways. This entire system and its components are thought to contribute to the pathophysiology of neuropsychiatric disorders like anxiety .
STACKING WITH MAGNESIUM GLYCINATE
Magnesium glycinate in combination with malic acid can aid the effects of both nutrients. It usually takes 1-2 weeks for maximum effect with magnesium supplementation. Together these compounds have helped people with fibromyalgia and chronic fatigue syndrome to address pain, promote muscle recovery and energy.
Other common stacks include Mg glycinate with L-theanine, vitamin D, and omega 3 fatty acids like algal DHA. All of these have a calming effect without sedation that help to improve focus and mental clarity. Effects from L-theanine are typically felt within 30-40 minutes so it is a much more rapid response.
Mg glycinate stacked with bacopa helps to boost memory and improve cognitive performance. It typically takes 2 weeks for effects to become noticeable.
Momental MEND is a nootropic blend taken to help with stress and anxiety, but also promotes deep, restorative sleep by elevating serotonin and melatonin levels.
MAGNESIUM GLYCINATE PROFESSIONAL RECOMMENDATION
Consume 200-300mg of magnesium glycinate daily for desired reductions in stress, anxiety and to promote a greater calming effect for rest. Your body tolerates Mg glycinate better than Mg oxide.
Take mg glycinate over mg citrate as it has greater bioavailability. Your body will use it more rapidly as a greater amount enters circulation and is able to have an effect. Mg glycinate is the best and safest option to aid long term magnesium deficiency and the least likely to cause diarrhea.
The reason it is the best is due to its absorption quality. Despite other forms of magnesium having higher elemental content, more mg glycinate will be available for use in your body. Take it about 30-40 minutes before bedtime for improved sleep quality.
Magnesium deficiency often results in poor sleep quality, malaise, fatigue, weakness, nausea, appetite loss and vomiting. Prolonged deficiency can result in cramps, abnormal heart rhythm, seizures, changes in personality and heart murmurs.
Even though it is not entirely certain if lower levels of magnesium are the cause or result of poor sleep quality, elevating your levels of magnesium through supplementation is a great way to ensure regularity in sleep patterns and restore proper cellular health.
When taking a magnesium glycinate stack for anxiety you can combine L-theanine with caffeine in a 2:1 ratio to promote alertness without jitters so that you can focus with mental clarity.
In other words you obtain the energy from the caffeine sourced from green tea but help reduce the anxiety it produces. You wouldn’t want to take this stack prior to bedtime because hello caffeine.
If you suspect that you are deficient in magnesium, speak with your medical provider about possible solutions and prior to beginning supplementation.
SIDE EFFECTS OF MAGNESIUM GLYCINATE
Side effects of magnesium glycinate are rare. Diarrhea, stomach cramps and nausea have been reported with excessive magnesium use.
A simple blood test can help you determine your magnesium levels and would aid in the determination of any potential detriment that may be caused by supplementation.
Very serious allergic reactions are also rare, but remain a possibility. Taking magnesium glycinate with a meal can help to reduce any of the abnormal GI (gastrointestinal) disturbances.
Seek medical attention if you notice any rash, fever, itching or swelling of the tongue, face or throat. Most people do not have any serious side effects from mg glycinate. However this list is not exhaustive, so pay attention to your body when you decide to use any supplement to better your health.
RECAP OF MAGNESIUM GLYCINATE
People love taking a magnesium supplement because they feel the difference and experience results typically within the first 2 weeks of a daily regimen. Who doesn’t appreciate a noticeable change?
- Reduce anxiety without the sedative effect
- Combined with L-theanine, green tea caffeine, bacopa, algal DHA omega 3 & Vitamin D
- Calming effect, cognitive performance and alertness
- 30-40 minutes before bed to promote deep sleep
- Balance mood and decrease symptoms of depression
- Improve brain health, regeneration of neurons linked to cortical magnesium
- Reduce negative impact from stress hormones
Where can I buy magnesium glycinate supplements?
You can buy Mg glycinate in the supplements aisle of your favorite local health foods store, otherwise you can purchase from online retailers like Amazon.
Looking for more than just another nootropic stack? Try Momental MEND, a daily blend of nootropics containing; magnesium glycinate, huperzine A, vitamin B6, malic acid, 5-HTP, valerian root, and zinc picolinate, that are perfect for active, career focused lifestyles and for those needing better sleep and faster recovery.