How Magnesium bis-glycinate can help your muscles relax
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Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

Relax and restore: How Magnesium bis-glycinate can help your muscles relax

In the hustle and bustle of modern life, our bodies often bear the brunt of stress and tension, leading to muscle tightness and discomfort. If you're seeking a natural remedy to alleviate muscle tension and promote relaxation, magnesium bis-glycinate might be the solution you've been searching for. In this blog post, we'll explore the fascinating world of magnesium bis-glycinate, unraveling how it can help your muscles relax and contribute to your overall well-being.

 

Magnesium is the fourth most abundant mineral in the body, playing a critical role in over 300 enzymatic reactions that assist in building proteins and strong bones and regulating blood sugar, blood pressure, energy production, and muscle & nerve functions. More than half of the magnesium in the body is stored in bones, and the remaining in various tissues throughout the body. Studies reveal that magnesium deficiency hinders muscle recovery.

 

Muscle relaxation is a complex process that involves the coordination of various biochemical reactions and signaling pathways within the body. Magnesium plays a key role in this process in the following ways:
 
  • Magnesium helps regulate the activity of calcium ions, which are essential for muscle contractionregulating its role in muscle fiber activation and relaxation.  By modulating calcium levels, magnesium helps prevent excessive muscle contractions and promotes relaxation.

  • Magnesium is involved in the production of adenosine triphosphate (ATP), the primary energy currency of the body. Adequate ATP levels are necessary for proper muscle function and relaxation.

  • Magnesium helps to reduce muscle soreness and pain caused due to exercise-induced muscle damage (EIMD). Studies suggest that magnesium supplementation may reduce inflammatory markers associated with EIMD, potentially leading to faster recovery.

  • Magnesium supports relaxation and sleep quality, indirectly helping to recover fast. 

  • Magnesium activates pathways involved in muscle protein synthesis, potentially leading to faster muscle repair and rebuilding. 

  • Adequate magnesium levels improve insulin sensitivity, leading to better uptake of glucose and amino acids needed for muscle protein synthesis. 

  • Magnesium supports healthy neuromuscular function by facilitating the transmission of signals between nerves and muscles. This helps ensure smooth and coordinated muscle movements.

  • Low magnesium levels in the body have been associated with an increased risk of muscle cramps and spasms. Supplementing the diet with magnesium can help alleviate these cramps and promote overall muscle comfort.

 

Understanding Magnesium Bis-Glycinate

 

Magnesium bis-glycinate is a specific form of magnesium where each magnesium ion is bonded to two molecules of the amino acid glycine. This unique combination enhances absorption in the gastrointestinal tract, ensuring that more magnesium reaches your cells compared to other forms of magnesium supplements. Unlike some other forms of magnesium, magnesium bis-glycinate does not require stomach acid for absorption. This can be beneficial for individuals with conditions that reduce stomach acid production. The Magnesium bis-glycinate helps relax tense muscles, which makes it an excellent choice for individuals experiencing muscle stiffness or discomfort. It promotes post-workout recovery by reducing muscle soreness and pain caused by intense physical activity or exercise. Research indicates the calming properties of magnesium bis-glycinate help relax the body and promote restful sleep. It also supports the body’s stress response system by allowing muscle relaxation. Magnesium bis-glycinate is available in various forms, including capsules, tablets, and powders.

 

Magnesium Bis-Glycinate and Sleep Quality

 

  • Melatonin regulation: Magnesium bis-glycinate may positively impact sleep quality by influencing the production of melatonin, a hormone that regulates the sleep-wake cycle. Adequate magnesium levels are associated with improved sleep onset and duration.

  • Relaxing the Central Nervous System: The calming effects of magnesium extend to the central nervous system. By modulating neurotransmitters and reducing neural excitability, magnesium bis-glycinate can create an environment conducive to restful sleep.

 

Early signs of deficiency

 

  • Muscle twitches and cramps: These are common early signs, which are noticeable at night or after exercise. Magnesium helps to regulate muscle contraction, and its deficiency can lead to overstimulation and cramping.

  • Fatigue and weakness:  Low levels of magnesium can contribute to tiredness and lack of stamina as it plays a role in energy production.

  • Headaches: Studies suggest a link between magnesium deficiency and migraines. 

 

Advanced Signs

 

  • Nausea and vomiting: Severe deficiency of magnesium can hinder digestive processes, leading to nausea and vomiting.

  • Numbness and tingling: Magnesium deficiency affects nerve function, causing sensations of numbness and tingling in the hands and feet.

  • Abnormal heart rhythms: Very low levels of magnesium can disrupt heart rhythm, leading to palpitations or arrhythmias.

 

Natural food sources of Magnesium:

 

The food sources of magnesium include dark green, leafy vegetables, such as spinach, kale, turnip greens, Nuts, and seeds such as almonds, raisins, cashews, pumpkin seeds, chia seeds, and sesame seeds, flaxseeds. Whole unrefined grains like whole wheat, brown rice, oats, buckwheat, and Quinoa. Beans like kidney beans, and chickpeas. Fruits, such as bananas, Figs, and blackberries. Dark chocolate (with at least 70% cocoa) is a source of magnesium in moderation. It's important to note that the magnesium content in food can vary depending on factors such as soil quality, processing methods, and cooking techniques.

 

Emerging research suggests that magnesium plays a vital role in muscle function, recovery, and regeneration. While further studies are required, considering adequate magnesium intake through diet or potential supplementation, under professional guidance, might be a valuable strategy for supporting the muscles and optimizing the recovery journey. In addition to supplementation, incorporating magnesium-rich foods into a diet can also help in boosting overall muscle health.

 

References -

 

  • Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. 

  • Chaudhry AH, Nayab S, Hussain SB, Ali M, Pan Z. Current Understandings on Magnesium Deficiency and Future Outlooks for Sustainable Agriculture. Int J Mol Sci. 2021 Feb 12;22(4):1819.

  • Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients. 2019 Aug 16;11(8):1927. 

  • Garrison SR, Allan GM, Sekhon RK, Musini VM, Khan KM. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012 Sep 12;2012(9):CD009402. doi: 10.1002/14651858.CD009402.pub2. Update in: Cochrane Database Syst Rev. 2020 Sep 21;9:CD009402.

  • https://www.hsph.harvard.edu/nutritionsource/magnesium/

  • https://www.ncbi.nlm.nih.gov/books/NBK68057/

  • National Center for Complementary and Integrative Health (NCCIH): https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

  • National Institutes of Health (NIH): https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  • Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203.

  • Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203.

  • Rodríguez-Morán M, Simental Mendía LE, Zambrano Galván G, Guerrero-Romero F. The role of magnesium in type 2 diabetes: a brief based-clinical review. Magnes Res. 2011 Dec;24(4):156-62. 

  • Uberti F, Morsanuto V, Ruga S, Galla R, Farghali M, Notte F, Bozzo C, Magnani C, Nardone A, Molinari C. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020 Feb 22;12(2):573. 

  • Volpe SL. Magnesium and the Athlete. Curr Sports Med Rep. 2015 Jul-Aug;14(4):279-83. 

  • Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. 

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