Did you know that magnesium plays a key role in muscle recovery and performance? After strenuous physical activity, muscles undergo stress and damage, leading to fatigue and soreness. Proper recovery is essential in order to improve performance and prevent future injuries.
Magnesium glycinate is one mineral that has been known to improve muscle recovery and performance.
By learning more about the role of magnesium glycinate, you can improve your recovery time and overall performance during sports, exercise, and other athletic activities.
Keep reading this guide to learn all about the impact of magnesium glycinate in muscle recovery.
What Is Magnesium Glycinate?
Magnesium glycinate is a type of magnesium supplement involved in over 300 biochemical reactions in the body. According to Healthline, magnesium works by combining magnesium with the amino acid glycine.
Magnesium glycinate is absorbed through the small intestine easily, unlike other forms of magnesium such as magnesium oxide, which is known to cause digestive problems in some people.
What Is Magnesium Glycinate Good For?
Magnesium glycinate offers numerous benefits for overall health and wellness.
Magnesium glycinate has been shown to help:
- Muscle Relaxation
- Muscle Recovery & Performance
- Prevent Cramps
- Muscle Tissue Repair
One of the biggest advantages of magnesium glycinate is its promotion of muscle relaxation recovery. Magnesium glycinate alleviates muscle tension by regulating calcium levels in the body, which are the main culprit of muscle contractions and cramps.
Muscle Recovery & Performance
Magnesium glycinate aids in reducing muscle soreness and inflammation, allowing your muscles to bounce back more efficiently. By replenishing magnesium levels, it supports energy production within muscle cells, enabling them to recover and rebuild.
This makes magnesium glycinate great for athletes and frequent gym-goers because it will get you back to your usual routine and activities much quicker.
Due to the muscle-relaxing effects magnesium glycinate provides, it can also greatly reduce muscle cramping. That’s because magnesium glycinate works by regulating the balance of calcium and magnesium ions within muscle cells. This is essential for preventing involuntary muscle contractions. By ensuring adequate magnesium levels, magnesium glycinate keeps your muscles relaxed and minimizes the risk of cramping.
Muscle Tissue Repair
Magnesium glycinate is also great for muscle tissue repair. It does this by aiding in protein synthesis, ensuring that damaged muscle fibers are repaired and replaced effectively. By replenishing magnesium levels, it supports the energy production required for muscle tissue repair. Magnesium glycinate also provides many anti-inflammatory benefits which help your muscles heal faster.
How Much Magnesium Glycinate Should I Take?
Choosing the ideal dosage of magnesium glycinate depends on specific factors. This includes your age, gender, and any special health conditions you may have. Generally, the recommended daily intake of magnesium for adults is around 400-420 mg for males and 310-320 mg for females. However, it's important to note that these values can vary based on your individual needs.
When it comes to magnesium glycinate supplementations, it's advisable to start with a lower dosage and gradually increase it if necessary. A common starting point is around 200-400 mg per day, divided into two or three smaller doses to enhance absorption. It's recommended to consult with a healthcare professional to determine your appropriate dosage based on your specific circumstances.
Keep in mind that magnesium supplements may have a mild laxative effect in some individuals. If you experience loose stools or gastrointestinal discomfort, it's best to reduce the dosage until symptoms subside.
Since everyone's magnesium needs may differ, it's of the utmost importance to consult with a healthcare provider for personalized, professional advice.
When To Take Magnesium Glycinate?
There’s really no right or wrong time to take magnesium glycinate. However, it’s always important to consume magnesium glycinate with a meal, as taking it on an empty stomach can lead to an upset stomach, loose stools, or indigestion.
With that said, the time of day in which you take magnesium glycinate depends on your personal preferences. Some people find it beneficial to take magnesium glycinate in the evening, right before going to sleep, as it can promote relaxation and improve overall sleep quality. Since magnesium glycinate promotes muscle relaxation, taking it in the evening may also help your muscles relax before going to bed.
Others prefer to take magnesium glycinate in the morning with their breakfast. Since magnesium glycinate has been noted for its energy-boosting effects, taking it in the morning could help kickstart your day with fresh, renewed energy. Some even find it to be a great alternative to their daily cup of coffee.
Magnesium glycinate has also been found to lower stress by lowering the hormone cortisol in the body and improving overall mental focus and clarity. Since most of us are out and about during the day at work, school, and taking care of other important matters, taking magnesium glycinate in the morning could help give you the sustained energy you need to be functional, energized, and productive.
To make the most out of your muscle repair and recovery, you could take magnesium glycinate either pre or post-workout. By taking it before, your muscles will be more relaxed throughout your workout which will reduce the risk of muscle cramps or spasms during your exercise routine.
On the other hand, consuming magnesium glycinate after a workout can aid in muscle recovery and relaxation and limit the muscle soreness and inflammation you feel post-workout. This allows for a quicker recovery and better overall performance.
At the end of the day, it's best to experiment with different timings to determine the best time of day that you should take magnesium glycinate. Pay attention to any changes in sleep quality, energy levels, muscle relaxation, or any other positive effects. It also is in your best interest to seek advice from a healthcare professional or registered dietitian if you have any specific questions or concerns about when to take magnesium glycinate.
How Much Magnesium Glycinate Should You Take for Sleep?
Magnesium glycinate helps sleep by regulating neurotransmitters like GABA, which promotes relaxation and reduces anxiety. It also plays a vital role in maintaining a healthy sleep-wake cycle by regulating melatonin — the hormone responsible for controlling your body's circadian rhythms.
By taking magnesium glycinate for sleep, you may find yourself falling asleep much faster than usual. It can also enhance the depth of your sleep, reduce awakenings throughout the night, and improve overall sleep duration. Due to the supplement’s muscle-relaxing properties, people also find relief from conditions like restless leg syndrome and feel less bodily tension overall.
When it comes to determining the optimal dosage of magnesium glycinate for sleep, it's best to start with around 200-400 mg and gradually increase to higher doses if needed. For the most optimal and restful sleep, 1-2 hours before bedtime is the best time to take the supplement.
However, never hesitate to get professional advice from your healthcare professional or a registered dietitian to find out the best way to implement magnesium glycinate into your sleep routine.
Potential Benefits of Magnesium Glycinate for Muscle Recovery and Performance
Reducing inflammation is one of the key ways magnesium glycinate aids in muscle recovery. While exercising provides a variety of physical benefits, strenuous exercise over long periods of time can lead to micro-tears in the muscle fibers, causing inflammation, soreness, and sometimes pain.
Magnesium glycinate provides anti-inflammatory properties that help diminish this response, reducing swelling and promoting a faster healing process. By minimizing inflammation, your muscles will be able to recover more efficiently, which will get you back into your workout routine faster than usual.
Magnesium glycinate also serves as a powerful antioxidant and works to reduce oxidative stress that results from physical activity. During heavy exercise, your body generates free radicals, which can damage your muscle cells and delay recovery. Magnesium glycinate helps neutralize these harmful free radicals to protect your muscles from oxidative damage and help them repair more quickly and efficiently.
Possible Side Effects of Magnesium Glycinate
Magnesium glycinate provides a slew of fantastic benefits and is generally well-tolerated among most users of the supplement. Since magnesium glycinate is a chelated form of magnesium, it is absorbed much easier by the body, limiting most digestive side effects.
With that said, there is the potential for people to develop certain side effects when taking magnesium glycinate. Keep in mind that these side effects are rare, but they can happen, so it’s important to be informed.
Side Effects of Magnesium Glycinate
While digestive side effects aren’t a common occurrence with magnesium glycinate, some individuals may experience mild gastrointestinal symptoms, such as stomach upset, nausea, or diarrhea, particularly when taking high doses of magnesium glycinate. In rare cases, individuals with kidney dysfunction or impaired renal function may also need to be cautious when taking magnesium supplements such as magnesium glycinate.
These symptoms will often go away by reducing the dosage or taking the supplement with food. However, it's crucial to listen to your body and adjust if needed.
Elevated magnesium levels can put additional strain on the kidneys, potentially leading to complications. If you have pre-existing kidney conditions, it's advisable to consult with your healthcare professional or a registered dietitian before incorporating magnesium glycinate into your routine.
It’s also important to never take over the recommended dose of magnesium, as this may lead to harmful or even dangerous side effects.
Additionally, magnesium glycinate may interact with certain medications, such as certain antibiotics, bisphosphonates, and some blood pressure medications. These interactions can affect the absorption, effectiveness, or metabolism of both magnesium glycinate and the medication. To ensure your safety and ward off unpleasant side effects, it's vital to consult with your healthcare provider before combining magnesium glycinate with any prescription or over-the-counter medications.
Remember, while side effects and interactions with magnesium glycinate are rare, it's always wise to prioritize your well-being and seek professional guidance. By consulting with a healthcare professional or a registered dietitian, you can navigate any potential risks and ensure that magnesium glycinate is a safe and effective addition to your routine.
Top Magnesium Supplements at Nutrition Faktory
Here at Nutrition Faktory, we provide our customers with a variety of top magnesium glycinate supplements to help improve muscle recovery and performance.
Our selection of top magnesium supplements is sourced from reputable brands that believe in nothing but top-notch, premium products. We take pride in offering products that are proven to meet the highest standards of quality.
Whether you're looking to support muscle recovery, enhance sleep quality, or promote relaxation and stress management, our top magnesium supplements have you covered. Our knowledgeable staff is ready to assist you in finding the perfect magnesium supplement to meet your specific goals and individual needs.
Here are the top current magnesium glycinate supplements we have on the market today:
- Magnesium Glycinate from Self Evolve
- Magnesium Glycinate from Zhou Nutrition
- Magnesium Glycinate from Revive
- MAG Bisglycinate from Transparent Labs
- Axe & Sledge Multivitamin 60ct
- ZMX2 from Allmax Nutrition
While all of these supplements provide a slew of fantastic benefits, feel free to reach out to us with any specific questions about which products are the best fit for you. We will be happy to help you narrow down your choices.
Shop Our Magnesium Glycinate Supplements at Nutrition Faktory
All in all, magnesium glycinate plays a huge role in muscle recovery and performance. By incorporating magnesium supplements into your daily routine, you can nourish your body with the support it needs to thrive. Whether you are an athlete or struggle with sore and inflamed muscles, magnesium glycinate might just be the answer to your problems.
At Nutrition Faktory, we're dedicated to providing you with the best selection of magnesium supplements to help you reach your full potential. By incorporating magnesium supplements into your daily routine, you can nourish your body with the support it needs to thrive.
Start by browsing through our store to view our wide selection of products tailored to your needs. You could also give us a call at (888) 346-0619 or contact us on our website today for any other questions or inquiries.