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Magnesium glycinate benefits

Magnesium glycinate benefits

All Kiwi fruit fiber content conditions. Health Conditions Discover Plan Connect. Benefiits Us. Magnesium is also necessary for estrogen detoxification, which is why it can help ease PMS.


Magnesium glycinate Benefits

Tiara Blain, MA, behefits a glyccinate writer for Verywell Mind. She is a health writer and researcher passionate about the mind-body connection, Astaxanthin and memory support, and holds a Master's degree in psychology. Steven Gans, MD is lgycinate in psychiatry and is an Magnesium glycinate benefits aMgnesium, teacher, venefits mentor at Glyycinate General Hospital.

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Benedits most gycinate reach the recommended amounts through Magneium, it is convenient to use magnesium supplements. There are many risk factors for an Kiwi fruit fiber content to develop Astaxanthin and memory support magnesium Astaxanthin and memory support, such as alcohol use disorders, glycinte age, malabsorption, and conditions like type 2 glycimate.

There are several mental disorders and and symptoms that glyciante been associated with magnesium deficiency, such as benefihs following.

There are several glycinafe Kiwi fruit fiber content Inflammation and mental health Astaxanthin and memory support can Mavnesium obtained through Mabnesium.

They vary in terms of their ease Magnrsium absorption. Magnesium Kiwi fruit fiber content is one of these preparations. Bejefits is a compound of magnesium and the amino acid glycine thought to be well benefis and easily absorbed. One High protein diet and satiety reported magnesium glycinate an effective treatment Mwgnesium Kiwi fruit fiber content depression.

Participants glyciante from major depression in less than seven days of taking mg of magnesium glycinate. Magnesium absorbs in the small intestines, then is sent into the bloodstream to be stored in the bones and eventually excreted by the kidneys. Quick absorption and tolerability make it potentially beneficial for falling asleep and aiding with stress and mood.

Certain foods are rich in magnesium and can increase levels, such as leafy greens, whole grains, nuts and legumes, white vegetables like potatoes, and fruits like bananas and avocados.

However, there may be reasons that even a magnesium rich diet may not provide adequate levels. In these cases, a a magnesium glycinate supplement may be a good source to receive adequate amounts. Many magnesium supplements exist, so consider the steps below before choosing a magnesium glycinate supplement.

Remember, before incorporating a magnesium supplement into your dietbe sure to do your research on the supplement and consult your physician if you have questions or concerns about magnesium supplements.

Understanding the role of magnesium in maintaining health can be beneficial. It may be helpful to check magnesium levels through blood work that can be ordered by your from a physician. Bottomline is, magnesium glycinate may have some benefits for your mental health, although more research is needed to determine the role magnesium supplementation may play in specific mental conditions.

It may be worth giving this magnesium compound a shot as part of your overall mental health treatment plan. Ates M, Kizildag S, Yuksel O, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res. Yin L, Liu X, Yi L, Wang J, Zhang Y, Feng Y.

Structural characterization of calcium glycinate, magnesium glycinate and zinc glycinate. Journal of Innovative Optical Health Sciences. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment.

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: Magnesium glycinate benefits

Types of Magnesium and Their Benefits

Magnesium—which has sometimes been touted as the miracle mineral because it plays a role in so many bodily functions—is one of the most versatile and impactful minerals you can take. From supporting your sleep and your memory to promoting healthy blood pressure and controlling blood sugar, this mineral seems to do it all.

Magnesium is critical for thyroid, adrenal and mitochondrial health, energy production, and it supports liver biotransformation, also known as detoxification.

People who are deficient in magnesium also may experience numbness, tingling, muscle contractions and cramps, abnormal heart rhythms, and more.

There are more than 11 forms of magnesium available each with a different role in the body. For instance, magnesium citrate is often used to treat constipation while magnesium malate is sometimes used to reduce pain and soreness—particularly in those with fibromyalgia and chronic fatigue syndrome.

Meanwhile, magnesium glycinate might be used to reduce stress, promote sleep, and reduce the effects of anxiety and depression.

If your healthcare provider has recommended that you take magnesium glycinate—or you simply want to know more about this unique supplement—keep reading.

Below you will find information on what magnesium glycinate is, as well as the health benefits, possible side effects, and what to look for when purchasing it.

Magnesium glycinate—also known as magnesium bis-glycinate—is a form of magnesium that combines the mineral magnesium and the amino acid glycine, which is the most abundant amino acid in collagen protein, explains Amy Myers, MD , a medical and functional medicine physician that specializes in autoimmune, thyroid, and digestive issues.

Myers adds. What makes magnesium glycinate so unique is that it can benefit your health and well-being in so many diverse ways, she adds. Here is a closer look at some of the potential health benefits of magnesium glycinate.

Leg cramps are a common complaint among pregnant people. But research shows that taking magnesium glycinate may help alleviate their symptoms. Of course, if you are pregnant or nursing you should check with your healthcare provider before taking magnesium glycinate.

Some research indicates that supplementing with magnesium can help lower blood pressure in people who are deficient in magnesium. Meanwhile, another study found that those who supplemented with magnesium saw significant improvement in both their systolic and diastolic pressures.

Higher magnesium intake might also reduce the risk of stroke. Magnesium is a key ingredient of some of the best dietary supplements for promoting heart health.

Although studies are limited, there is some research indicating that magnesium can be used to treat or prevent migraines. One possible reason for this is the fact that people who frequently suffer from migraines often have low magnesium levels.

However, because the typical dosage used for migraine prevention exceeds the recommended amount, you should not try to treat your migraines on your own. Talk with a healthcare provider to determine if magnesium supplementation is the right option for treating and preventing your migraines.

Depression impacts nearly 18 million people in the U. each year. Fortunately, some research indicates that people may be able to find relief with increased magnesium intake, according to one study of adults. In fact, researchers found that after two weeks of supplementation, the participants reported feeling better.

While this study was conducted using magnesium chloride, experts speculate that the same results might be achieved with other forms of magnesium.

For instance, an older study found that people who took milligrams to milligrams of magnesium glycinate daily reported feeling better after seven days.

Research indicates that anxiety-related conditions are one of the most common affective disorders in the general population. However, magnesium supplementation may help alleviate some symptoms—particularly in those with mild anxiety, PMS-related anxiety, and anxiety related to postpartum depression.

That said, anxiety can be a particularly concerning mental health condition that should only be treated with the help and oversight of a healthcare professional. Research indicates that physically active people may have higher magnesium requirements than their inactive peers, especially when it comes to exercise and performance.

For instance, if you participate in a strength training program but are deficient in magnesium, you may experience decreased endurance and struggle to complete your workout. Conversely, a higher intake of magnesium has been associated with better performance particularly during aerobic activities.

If you have pre-diabetes or you are at an increased risk for type 2 diabetes, you may want to talk to a healthcare provider about magnesium supplementation. In fact, a study in the journal, Diabetes Care , found that increased magnesium consumption can offset the risks for developing type 2 diabetes.

Research has also shown that eating foods high in magnesium —like whole grains, beans, nuts, and green leafy vegetables—may also play a role in reducing the risk of developing type 2 diabetes.

This is largely due to the fact that magnesium can help break down sugar. Research has demonstrated that taking milligrams of magnesium glycinate a day may help manage premenstrual syndrome PMS. In fact, in one double-blinded placebo-controlled trial, magnesium was combined with vitamin B6 to manage symptoms.

The researchers found a decrease in uncomfortable symptoms. Magnesium plays an important role in bone health and formation. Not surprisingly, several population-based studies have found positive associations between magnesium intake and bone density.

Meanwhile, other research has found that women with osteoporosis tend to have lower magnesium levels. These findings indicate the importance of adequate magnesium intake in order to prevent conditions like osteoporosis. Several of today's most popular supplements for general bone health are helpful in improving bone density.

Magnesium glycinate is generally safe as long as you stay within the recommended dose. Myers says. That said, if you have kidney issues, you should consult with a healthcare provider before taking magnesium.

Because magnesium can bind to certain antibiotics and prevent their absorption into the body, Jeff Gladd, MD , an integrative medicine physician and chief medical officer at Fullscript, suggests spacing the dosing of these by 1 to 2 hours.

Gladd says. If, while taking magnesium glycinate, you experience low blood pressure, nausea, vomiting, flushing in your face, muscle weakness, or irregular heartbeat, there is a chance that you could have excessive magnesium, Dr. Your healthcare provider can test your magnesium levels with a blood test.

The Recommended Daily Allowance RDA is milligrams of magnesium daily for men and milligrams daily for women. The optimal amount depends on the form, though, Dr.

Your actual dosage will depend on your individual needs, the reason you are using magnesium glycinate, and what your healthcare provider recommends. Calcium is important for bone health and other body functions. Learn how much you need, what foods contain the most calcium, and the pros and cons of….

If you have low iron levels or have been diagnosed with iron deficiency anemia, try these drinks high in iron to boost your intake of this essential…. Your body needs both manganese and magnesium to work properly, but they perform distinct functions in your body.

Here's all you need to know about…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Everything You Should Know About Magnesium Glycinate. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Daniela Ginta and Cheryl S. Grant — Updated on November 27, Overview Benefits Deficiency Supplements Overuse Natural sources Risks FAQ Bottom line Consider magnesium glycinate supplements if you have a condition that affects your magnesium levels, like diabetes or inflammatory bowel disease IBD.

What is magnesium glycinate? The benefits of magnesium glycinate. Explore our top resources. Magnesium deficiency. Age Females Males 14—18 years mg mg 19—30 years mg mg 31 years and older mg mg. How to use magnesium glycinate supplements. Excess magnesium. Natural sources of magnesium. Risks of taking magnesium.

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Nov 27, Written By Daniela Ginta, Cheryl S. Nov 13, Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Share this article. Read this next. Magnesium Glycinate is generally well-tolerated by most people, but like any supplement, may potentially cause mild side effects for some individuals.

Take in recommended dosage amounts. While magnesium glycinate is less likely to cause digestive problems compared to other forms of magnesium, some individuals may still experience abdominal discomfort when magnesium glycinate is taken in high doses.

Allergic reactions to magnesium are rare. If you notice signs of an allergic reaction rash, hives, etc. discontinue use. The following magnesium-rich foods offer a natural way to boost magnesium intake. Depending on your dietary needs and preferences, getting your daily magnesium intake through diet alone may not be possible.

Magnesium Glycinate is a natural option for consistent magnesium supplementation. Magnesium glycinate aids in promoting better sleep quality and combating insomnia, making it a natural fit to take when you are winding down in the evening.

Magnesium glycinate helps relax muscles and nerves, potentially reducing nighttime muscle cramps or restless leg syndrome, fostering a more restful sleep. It also enhances restful neurotransmitter messages and assists with the production of melatonin.

Magnesium Glycinate provides a highly bioavailable form of magnesium and is gentler on the stomach compared to other magnesium supplements. Additionally, Magnesium Glycinate helps to regulate blood sugar levels and boost cellular energy production.

Magnesium glycinate is valued for its versatility in promoting overall well-being. Studies suggest low magnesium levels may contribute to stress-related anxiety, so supplementation can potentially alleviate symptoms of anxiousness.

Magnesium helps to regulate neurotransmitters that affect mood, calming the nervous system and contributing to feelings of relaxation. Magnesium typically stays in the body for up to 24 hours. Consistent daily intake of magnesium-rich foods or natural magnesium supplements can help maintain adequate levels.

National Institutes of Health Office of Dietary Supplements. Kisters K, Spieker C, Tepel M, Zidek W. New data about the effects of oral physiological magnesium supplementation on several cardiovascular risk factors lipids and blood pressure. Magnes Res ; Lasserre B, Spoerri M, Moullet V, Theubet M-P.

Should magnesium therapy be considered for the treatment of coronary heart disease? Epidemiological evidence in outpatients with and without coronary heart disease. Orlov MV, Brodsky MA, Douban S. A review of magnesium, acute myocardial infarction and arrhythmia.

J Am Coll Nutr ; Rayssiguier Y, Durlach J, Gueux E, Rock E, Mazur A. Magnesium and aging. Experimental data: Importance of oxidative damage. Spencer H, Fuller H, Norris C, Williams D. Effect of magnesium on the intestinal absorption of calcium in man. Your call is free.

CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance.

Benefits of Magnesium Glycinate This supplemental form combines glydinate with bejefits acid, a natural substance Improve metabolism for better digestion in Astaxanthin and memory support production Magnesium glycinate benefits DNA material. Astaxanthin and memory support cases of magnesium Magnesiim, calcium may overstimulate the Kiwi fruit fiber content Magneaium, leading to arrhythmiaa potentially life-threatening condition of irregular heartbeat. You can get most of your recommended amount of magnesium from your daily diet by including a variety of green leafy vegetables, beans, lentils, seeds, and nuts as often as possible. Del Gobbo LC, Imamura F, Wu JH, et al. How Well Do You Sleep?
Why we need magnesium It may also benefit bone Gltcinate. By Cecilia Snyder, MS, RD. Mavnesium the role of magnesium Magnesium glycinate benefits maintaining health can be beneficial. Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. Magnesium is necessary to make serotonin, a neurotransmitter recognized that affects mental health and mood.
Magnesium glycinate benefits

Magnesium glycinate benefits -

Related: What Is Magnesium Malate? Treating magnesium deficiency is critical because this mineral is connected to other essential nutrients within the body, including calcium, vitamin K and vitamin D. Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly.

Similarly, taking vitamin D in high levels , or being deficient in vitamin K2, can lower magnesium stores in the body and contribute to a deficiency. Being deficient in a combination of magnesium, calcium, vitamin K and vitamin D increases your risk for health problems like bone loss, heart problems, lowered immune function and more.

Magnesium seems to play a key role in the regulation of sleep. How can magnesium glycinate help you sleep? Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms , reduce tension and anxiety, and fight pain — all of which can keep you up at night.

A double-blind randomized clinical trial that was conducted in 46 elderly adults struggling with insomnia found that dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and concentrations of renin and melatonin which help with inducing sleep.

Supplementing with magnesium milligrams daily also resulted in significant decreases in insomnia symptom scores, sleep onset latency and serum cortisol concentrations a marker of how stressed someone feels.

Why do people turn to magnesium glycinate for anxiety? Both magnesium and glycine have calming qualities, which means that together their effects may be even more powerful. This is one reason why magnesium glycinate is recommended for people who feel tense or have trouble sleeping.

According to an article published by Psychology Today :. Increased stress increases magnesium loss, and the environment may not readily replace it. Since magnesium is such an important mineral to the brain as a part of almost every part of the stress response, recovery, and repair, it seems self-evident to study magnesium as how it relates to brain function and common stress-related ailments such as clinical depression.

Deficiency in magnesium is suspected to play a role in the pathogenesis of migraine headaches for several reasons. Deficiency can increase muscle tension, enhance the perception of anxiety or depression, alter neurotransmitter release, interfere with blood pressure, and alter aggregation of blood platelets.

Magnesium supplements have been shown to be helpful for both acute and preventive headache treatment. How much magnesium glycinate should you take for migraines and headaches? A general recommendation is to take about to milligrams a day. Less may also be helpful, so start low and increase as needed.

Magnesium oxide is also a good option for preventing and treating migraines. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension.

Magnesium deficiency can increase your risk for cardiovascular diseases, such as hypertension, cardiomyopathy, cardiac arrhythmia, atherosclerosis, dyslipidaemia and diabetes.

Magnesium also has an anti-inflammatory role and can help to keep arteries clear. If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. It has been shown in some studies to help decrease release of prostaglandins , which can trigger inflammation, cramps and pain.

One double-blinded placebo-controlled clinical trial found that a combination of vitamin B6 and magnesium taken over the course of two menstrual cycles had the greatest effect on reducing the severity of PMS symptoms.

The women who experienced the most improvements took milligrams of magnesium plus 40 milligrams of vitamin B6 daily from the first day of their menstrual cycles to the start of the next cycle. Researchers believe that magnesium deficiency may be one underlying cause as well as the aggravation factor of PMS symptoms.

Magnesium seems to offer relief for women with PMS due to its relaxing effects and ability to control neuromuscular stimulations and inflammation.

Magnesium glycinate comes in several forms, including liquid and capsule form. Capsules are the most common type of magnesium glycinate supplement. Magnesium glycinate is typically available in capsules containing milligrams or milligrams, which means most people need to take several doses per day to meet their needs usually between and milligrams for adults.

This form is more likely to have a laxative effect when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation. Ideally you want to eat magnesium-rich foods that have been grown in organic soil, which may result in higher levels of this mineral.

Yes, just be sure not to take a high dose of both types, which may cause some side effects. Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body.

For example, if you suffer from both headaches and constipation, taking magnesium citrate and glycinate together may be beneficial. Related: What Is Magnesium Chloride? Most studies have used magnesium glycinate doses in the range of to milligrams per day, which has been shown to be effective for reducing symptoms like cramps, headaches and restlessness.

Higher doses around to milligrams daily are also used to manage anxiety and trouble sleeping, while very high doses around 1, milligrams per day are sometimes administered by doctors under supervision.

Most authorities state that doses less than milligrams daily is safest for most adults. When your body doesn't have enough magnesium, you may experience nausea, fatigue, vomiting, and loss of appetite.

Research shows that supplements to boost your magnesium levels may offer many benefits including:. You do not need a prescription for magnesium glycinate. You can find it in stores or online as a dietary supplement.

Your doctor may, however, recommend that you purchase magnesium glycinate if you have a magnesium deficiency. Research into how magnesium glycinate helps regulate your sleep is relatively new. While there has been some data to suggest magnesium supplements can help you relax and boost your mood , current research suggests that they may also help people with insomnia.

In a study on how magnesium supplements could help improve insomnia symptoms in older adults, researchers found that magnesium supplements significantly improve certain subjective measures of insomnia including the quality and length of your sleep.

One way magnesium may help you sleep better is by regulating your gamma-aminobutyric acid GABA levels. GABA is an amino acid that plays a crucial role in sleep. When you are about to go to bed, the amino acid helps to signal your brain to begin to wind down.

It gradually slows your brain's activity, thus aiding in sleep. Magnesium helps your body to maintain healthy GABA levels. Aside from helping you sleep, magnesium glycinate may also aid restless leg syndrome, stress, and anxiety.

Restless leg syndrome is a condition that affects the quality of your sleep. It causes unpleasant, uncomfortable sensations in the legs, along with a sudden urge to move them.

Symptoms commonly get worse at night, making falling and staying asleep difficult for people with the condition. Research into treatments for restless leg syndrome is still ongoing, but some studies suggest that magnesium could reduce its symptoms, making for a better night's rest.

Getting a good night's sleep can be difficult when you are stressed or anxious. In a study to determine the effects of magnesium on stress and anxiety , researchers found that certain measures of stress benefited from taking magnesium.

Some of the established benefits of taking magnesium supplements include:. Before taking magnesium or other supplements, you should consult your doctor to ensure that it won't interfere with any other medications you may be on.

According to the National Institute of Health, the recommended daily magnesium intake for an adult woman is between to milligrams mg and to mg for an adult man.

Your body doesn't create magnesium naturally but needs it to optimize many processes. This is why eating magnesium-rich foods and potentially taking supplements to ensure you have healthy magnesium levels is crucial.

Magnesium naturally occurs in foods like brown rice, green leafy vegetables, cashew nuts, and almonds. It's may be recommended that you take magnesium along with a vitamin B12 to potentially boost the absorption of magnesium in your system.

Like with many supplements taking magnesium in excess can lead to medical complications. This is why it's recommended you consult with your healthcare provider before taking any supplements. Taking too much magnesium could result in symptoms such as nausea, vomiting, irregular heartbeat, cramping, and diarrhea.

The kidneys usually excrete magnesium via your urine. A magnesium supplement may stay in your body for about a period of 24 hours. It's crucial to ensure your body gets all the magnesium it needs for optimal functioning through your diet and sometimes through supplements.

It's recommended to consult your doctor before you begin taking magnesium glycinate. Do not give magnesium to children before talking with a doctor. National Center for Biotechnology Information.

PubChem Compound Summary for CID , Magnesium glycinate. Cleveland Clinic. Does Magnesium Help You Sleep? National Institutes of Health. Harvard School of Public Health. Boyle N, Lawton C, Dye L.

The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Marshall NS, Serinel Y, Killick R, et al. Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review.

Sleep Med Rev. Wienecke E, Nolden C. Long-term HRV analysis shows stress reduction through magnesium intake. Fortschritte der Medizin. Mount Sinai Health System.

Magnesium Information. Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. Joosten MM, Gansevoort RT, Mukamal KJ, et al. Urinary magnesium excretion and risk of hypertension: the prevention of renal and vascular end-stage disease study.

By Toketemu Ohwovoriole Toketemu has been multimedia storyteller for the last four years.

Magnesium glycinate Magnesoum a magnesium supplementespecially for magnesium deficiency low magnesium. Kiwi fruit fiber content general, Kiwi fruit fiber content plays BIA impedance vector analysis essential parts in the gllycinate. For beneifts, magnesium activates wakes up numerous proteins in the body. It's also critical for synthesizing making both DNA and RNA genetic material. Additionally, magnesium is responsible for repairing damaged cells and ensuring enough antioxidants are in your body. In general, antioxidants attack unstable atoms known as free radicals. Free radicals can damage components and systems within the body, including DNA.

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