Magnesium ranks among one of the top-recommended supplements due to its role in reducing stress, promoting better sleep, and helping to stabilize blood sugar levels, which can diminish sugar cravings.
Although magnesium is present in various everyday foods such as leafy vegetables and whole grains, many individuals do not consume enough of it.
Therefore, incorporating a quality magnesium supplement can be beneficial. Now Foods Magnesium Glycinate is a cost-effective choice that offers a magnesium form that is easy on the gastrointestinal system.
Magnesium glycinate is often considered a beneficial form of magnesium due to its high bioavailability, lower risk of digestive issues, and potential benefits for sleep, anxiety, and muscle function.
Magnesium could assist in curbing hunger and promoting weight loss by triggering the secretion of cholecystokinin (CCK), a hormone that communicates satiety to the brain. Additionally, it may enhance insulin sensitivity and stabilise blood sugar, thereby diminishing cravings and preventing excessive eating.
Glucose and Insulin Levels
Magnesium plays a crucial role in the metabolism of glucose within the body, acting as a cofactor for various enzymes in this process.
A lack of magnesium can result in poor glucose utilisation and elevated blood sugar, leading to sugar cravings.
Additionally, magnesium is essential for preserving insulin sensitivity. A study by Simental-Mendía and colleagues (2016) emphasized magnesium’s significance in improving insulin sensitivity and regulating glucose levels effectively.
A lack of magnesium can disrupt the regulation of glucose and insulin, raising the likelihood of developing type 2 diabetes.
To counteract this issue, it’s important to include supplements if you don’t eat enough magnesium-rich foods such as nuts, seeds, leafy vegetables, and whole grains in your meals.
Nevertheless, it’s crucial to maintain an appropriate level of magnesium intake, as consuming too much can result in negative health effects.
Summary
- Magnesium plays an important role as a cofactor for enzymes that participate in the metabolism of glucose.
- A lack of magnesium can hinder the body’s ability to use glucose effectively, resulting in higher blood sugar levels.
- Adequate magnesium is vital for preserving insulin sensitivity, as a deficiency may heighten the risk of developing type 2 diabetes.
- Including magnesium-rich foods and supplements in your diet can aid in managing glucose and insulin levels, while ensuring balanced intake is necessary to prevent excessive consumption and negative side effects.
Serotonin Production
Magnesium is crucial for the production of serotonin, a neurotransmitter that helps manage mood, appetite, and cravings.
When magnesium levels are low, serotonin production may decline, negatively affecting mood and increasing the urge for sugary foods as a coping mechanism.
Research conducted by Serefko and colleagues in 2013 highlighted the link between magnesium and depression, showing that sufficient magnesium intake is important for emotional health and in preventing mood swings and excessive cravings.
Including magnesium-rich foods such as bananas, avocados, and dark chocolate in the diet can aid in maintaining serotonin levels and improving overall mood and well-being. However, maintaining balanced serotonin levels is multifaceted and requires a holistic approach, including managing stress and maintaining a balanced diet, to prevent the impact of magnesium deficiency on mood and cravings.
- Magnesium plays a crucial role in producing serotonin, which influences emotions, hunger, and cravings.
- A lack of magnesium can lower serotonin levels, resulting in mood swings and heightened sweet cravings.
- Sufficient magnesium is important for mental health and combating depression.
- Consuming a well-rounded diet with magnesium-rich foods can support serotonin production and enhance overall emotional health.
- It is important to tackle the root causes of low serotonin and consult a professional when facing significant mood issues.
Stress and Cortisol
Magnesium plays a vital role in how the body reacts to stress.
It serves as a natural calming agent and is essential for regulating stress and cortisol levels.
A study conducted by Wienecke and Nolden (2016) indicated that increasing magnesium consumption may help lower stress and cortisol levels, which are frequently associated with cravings for sugary foods.
Additionally, magnesium contributes to better sleep quality and recovery, both of which are important for controlling stress and minimising cravings.
Including supplements or foods high in magnesium, such as almonds, spinach, and legumes, can help alleviate stress and lower cortisol levels.
Nevertheless, effectively managing stress requires considering multiple aspects, including lifestyle, diet, and mental well-being.
It’s crucial to implement sustainable changes to tackle the underlying causes of stress and support better cortisol regulation.
- Magnesium plays a crucial role in controlling neurotransmitters and hormonal reactions to stress, influencing cortisol production.
- High cortisol levels resulting from stress can result in numerous health problems and heightened desires for sweets.
- Engaging in stress-relief practices, ensuring sufficient sleep, and consuming a diet abundant in magnesium are vital for maintaining balanced cortisol levels and enhancing resilience against stress.
- Tackling persistent stress necessitates a comprehensive strategy, incorporating psychological support and medical advice.
Magnesium Deficiency
Poor diet, alcohol or caffeine use and some digestive health problems can lead to a magnesium deficiency.
Recommended Daily Intake
| Age | Females | Males |
| 14-18 years | 360 mg | 410 mg |
| 19-30 years | 310 mg | 400 mg |
| 31 years or older | 320 mg | 420 mg |
*Note that your RDA may be higher if you are pregnant or breastfeeding.
Symptoms of magnesium deficiency may include:
- loss of appetite
- nausea
- fatigue
- vomiting
- tingling, muscle cramps, and muscle contractions
- abnormal heart rhythms
- seizures
Common reasons for magnesium inadequacy can include:
- alcohol use
- caffeine use
- a diet low in magnesium-rich foods and high in processed foods
- chronic diarrhoea
- excessive urination from diabetes that’s not well managed
- malabsorption from celiac disease
- inflammatory bowel disease
- malnutrition
- some medications
Frequently Asked Questions
Is it advisable to consume magnesium glycinate on a daily basis?
For the majority of individuals, taking magnesium supplements daily is considered safe. However, it’s wise to consult a physician to confirm there are no potential interactions with any other medications or supplements.
What is magnesium glycinate best for?
Magnesium glycinate is often used for its potential benefits, including alleviating anxiety, supporting bone health, managing blood sugar levels, and easing PMS symptoms, among others.
Which is preferable: magnesium citrate or magnesium glycinate?
What effects does magnesium glycinate have on your body?
Summary
Magnesium plays a crucial role in ensuring your body operates effectively, particularly regarding your muscles, bones, and nervous system.
Grasping the complex connection between magnesium and glucose metabolism is essential. Magnesium is crucial for enzymatic processes that influence how the body manages and utilises glucose efficiently. Ineffective glucose processing can trigger a series of metabolic issues, such as insulin resistance, which is a precursor to diabetes.
To meet your daily magnesium needs, use supplements or focus on incorporating a diverse array of green leafy veggies, beans, lentils, seeds, and nuts into your meals regularly.
If dietary sources are insufficient for your magnesium intake, consult with a healthcare provider about the possibility of using magnesium glycinate supplements. This form can provide a gentle and effective means of increasing your magnesium levels in the body.