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by Matt Jarosy

Everything You Need To Know On Magnesium Glycinate

Magnesium glycinate (or bisglycinate) is a highly bioavailable form of magnesium made by chelating magnesium to the amino acid glycine. Chelated magnesium is a unique preparation method that offers increased stability, better bioavailability, and less chance of impacting the digestive tract. Magnesium glycinate is thought to be one of the most relaxing forms of magnesium, partly because of what it is chelated to, in this case glycine. Glycine (also known as 2-Aminoacetic Acid) is an amino acid and a neurotransmitter. It has a broad range of roles in the body, from regulating blood sugar to faciliating the production DNA and RNA. It is also one of three amino acids that your body uses to make glutathione, a powerful antioxidant that helps protect your cells against oxidative damage caused by free radicals. Although glycine can be both excitatory and inhibitory, many people find it relaxing on the nervous system. Studies show that higher levels of this amino acid may, help you fall asleep more quickly, reduce symptoms of insomnia and promote deeper more restful sleep. Which magnesium to use We recommend people try different forms of magnesium to see which form they prefer. Some of our customers like to take magnesium malate in the morning and magnesium glycinate in the evening. It's important to listen to your body and find the form and dose that works for you.

by Matt Jarosy

How Stress Affects Your Magnesium Levels

One of the questions we get asked is do we neeed more magnesium if we’re stressed? To answer that question, we have to consider how stress works. Stress has a profound effect on the body. The sympathetic nervous system response drives the body into fight and flight at the expense of many other bodily processes. Calcium shuttles into our muscles for contraction and cortisol streams round our body along with adrenaline. Energy stores become liberated and glucose becomes instantly available for our body to burn. This is an amazing response which has allowed our species to survive. If we didn't have cortisol, we wouldn't be able to wake up in the morning. However, this stress response is also very demanding on the body. Stress is a very energy intensive process and magnesium is the major cofactor for energy production. The very energy currency of the body ATP, must always be complexed with magnesium to be active. It's important to remember that magnesium is the fourth most abundant cation in the body and the second most abundant intracellular cation. This means that the majority of magnesium is found within our cells. Cells are where the action is and where most of our energy is required. This is one of the reasons why magnesium status is interversely associated with stress levels, that is to say as stress goes up, magnesium goes down. Both stress and hypomagnesemia potentiate each other’s negative effects. Indeed, hypomagnesemia has been associated with stressful conditions such as photosensitive headaches, fibromyalgia and chronic fatigue. Acute stress has been shown to be associated with increased plasma magnesium levels and increased urinary magnesium excretion which highlights how magnesium responds to stress. Sometimes it can be hard to step back and think about how much stress we experience in a given day. Stress can be physical, such as from exercise, or mental, such as from work or personal relationships. Stressful events, both major and minor, can also take a toll on our magnesium levels. Take a minute to think about all the stressors in your day. You can increase your magnesium through various foods such as fruits, dark chocolate, leafy green vegetables, nuts and seeds (don't forget to soak them!), brown rice and avocados amongst others. You can also get magnesium from water in the form of magnesium chloride or magnesium bicarbonate but typically you will have to make this yourself as most tap water contains very little magnesium. One of the most gentle ways to increase magnesium is to have a bath with magnesium flakes. This is because magnesium can absorbed transdermally, through the skin. When you have a bath with magnesium chloride flakes, you are essentially giving yourself an IV push of magnesium because it's readily absorbed. Baths are also great for relaxation which has a knock-on effect of helping to reduce stress. In terms of supplements, take a look at our magnesium blends here. Each capsule provides 100mg of magnesium per capsule. Don't be fooled by other manufacturers stating 1500mg servings in supplements, they are listing the total weight of the compound (including what the magnesium is chelated too) and not the actual magnesium that is usable. Our magnesium products is also vegan, non-GMO and free from gluten, soya, dairy, artificial colours and flavours. We would recommend trying different forms of magnesium to which one works for you. If you want to learn more about the different forms of magnesium, checkout our comprehensive guide here. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/?ref=ZwOb90Mpn4WO https://pubmed.ncbi.nlm.nih.gov/29920004/

The different types of magnesium in health

by Matt Jarosy

The Different Forms of Magnesium: Your Comprehensive Guide

Do you often feel run down and stressed? Are you having trouble sleeping at night? If so, you might be a little low on magnesium. Magnesium is a mineral that is essential for human health, and it plays a role in many important bodily functions. Unfortunately, many people are not getting enough magnesium in their diets. In this blog post, we will discuss the different forms of magnesium and their individual benefits. One of the more confusing aspects of magnesium supplements is that manufacturers will often advertise the total weight of the product as magnesium. For example, let's take a 500mg capsule of magnesium glycinate. Not all of this is pure magnesium, the majority of the product is actually what it is bound to, in this case glycine. Only a small percentage is usable magnesium. This is because magnesium needs to be bound to something to be absorbed by the body, otherwise it would get broken down quickly in your stomach acid before it can be absorbed. Here at ELIVIDE, we always list the net magnesium on our supplements so you know exactly how much magnesium you are getting. So without furtheado, what are the different types of magnesium? Magnesium oxide: This form of magnesium is the most common and it is also the cheapest. It is made by combining magnesium and oxide. It has a high amount of magnesium but It is not very well absorbed by the body as it is an inorganic chelate. Inorganic chelates are not as easily absorbed by the body compared to organic chelates. Magnesium carbonate is another inorganic form of magnesium. Magnesium citrate: This form of magnesium is more expensive than magnesium oxide and it is better absorbed by your body. However, magnesium citrate tends to have the most laxative effect. Magnesium citrate is magnesium bound to citric acid, however too much citric acid can interfere with copper metabolism so we would suggest avoiding this form. Magnesium chloride: This form of magnesium is often used in liquid forms of magnesium such as a mineral drops, made by combing magnesium and chloride. This can be a gentle way to introduce yourself to magnesium and it has a relatively high bioavailability. Magnesium glycinate: This form of magnesium is considered one of the most gentle forms of magnesium made by combining magnesium to the amino acid glycine. Glycine tends to be relaxing on its own so magnesium glycinate can be a great option for sleep. Magnesium glycinate has a high bioavability due to the protection of the glycine. Find out more about our magnesium glycinate here. Magnesium malate: This form of magnesium is made by combining magnesium to malic acid. Malate is a compound that is naturally found in fruits and it can increase energy production in cells. This makes magnesium malate a great option for people with fatigue but many people find it helps them sleep too. Find out more about our magnesium malate here. Magnesium orotate: This form of magnesium is made by combining magnesium to orotic acid. Orotic acid is a nucleotide that is naturally found in the body and it helps with magnesium absorption. This form of magnesium is sometimes used by athletes as it can help with energy production. Magnesium threonate: Threonate is a relatively new form of magnesium and it is made by combining magnesium to L-threonate. This form of magnesium is thought to cross the blood brain barrier more effectively which means it may be helpful for cognitive function, however its important to note that all magnesium crosses the blood brain barrier. Magnesium sulphate: You might know this one from Epsom salt, this form of magnesium is made by combining sulphur and magnesium. It is often used in baths as it can be absorbed through the skin. So which form of magnesium should you take? We would recommend trying different forms of magnesium to find the form that works for you. If you're just starting out with magnesium, trandermal magnesium can be gentle way to introduce your body to this important mineral. It's important to note that magnesium is a key electrolyte alongside potassium, sodium and calcium. If you increase magnesium, don't forget to increase your other elecolytes too. This way you won't upset the delicate balance of elecrolytes in the body.

by Matt Jarosy

The Implications of Low Magnesium On The Body

We’ve all seen the posts about how important magnesium is, it needs no introduction. A mineral essential to combat stress. We know that it’s involved in hundreds of enzymes but what really are the implications of long term low magnesium intake? How does it manifest in the body? In this post, we will explore how it impacts key systems. Cardiovascular system The heart needs a constant source of energy to keep its electrical activity going and that means magnesium. Magnesium is intimately related to calcium, the latter allowing contraction and magnesium allowing relaxation. When there’s low magnesium, calcium can become deregulated which increases chance of deposits in the arteries. As calcium levels rise, arterial vasospasms and constriction increase which raises blood pressure. Deficiency of magnesium can significantly reduce the membrane potential polarisation through sodium and calcium accumulation. This means low magnesium is linked to things like arrhythmias. Inflammation & immune response Low magnesium means glutathione (a major antioxidant) production becomes impaired which in turn promotes calcium accumulation. Furthermore, inflammatory cytokines (proteins involved in immune response) and interleukins become raised whic promote an inflammatory response and damage to the endothelial wall. Immune cells will not be able to function optimally without adequate magnesium, for example against viruses and subsequently this increases activation of Epstein Barr (EBV). Conversion pathways Low magnesium means key conversions in the body become impaired. One of these includes vitamin or hormone D. Vitamin D will not be able to cycle between its binding sites from inactive to active without sufficient magnesium. As vitamin D is an acute phase reaction in its storage form, that means the body will not be able to switch on its conversion during high stress situations such as during infection. Liver detoxification The liver consumes an incredible amount of energy (ATP). Low magnesium reduces the liver's ability to conjugate toxins and excrete them through ATP synthase impairment. Low magnesium is almost always found in non-alcohol liver disease. Magnesium protects against bile duct ligation-induced liver injury. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/ https://pubmed.ncbi.nlm.nih.gov/24896250/ https://pubmed.ncbi.nlm.nih.gov/31807559/ https://pubmed.ncbi.nlm.nih.gov/25048990/ https://pubmed.ncbi.nlm.nih.gov/29480918/

by Matt Jarosy

Which Form of Magnesium Should I Take? Magnesium Bisglycinate, Magnesium Taurate & Magnesium Malate

Magnesium is an essential mineral that plays a crucial role in many biological processes, including energy production, protein synthesis, and nerve function. However, many people do not get enough magnesium in their diets, and as a result, magnesium deficiency is a common problem worldwide; some estimates suggest that up to 50% of the population may not be getting enough magnesium in their diets. Fortunately, magnesium supplements can help to fill the gaps but with so many different forms of magnesium it can be difficult to know which one to choose. In this article, we will discuss the differences between our three popular forms of magnesium supplements: magnesium malate, taurate, and glycinate. First, let's talk about what a magnesium chelate is. A chelate is a molecule that binds to a metal ion, in this case, magnesium, to form a stable complex. Chelated magnesium supplements are designed to enhance absorption and bioavailability, meaning the body can more easily absorb and utilize the magnesium. There are many different types of magnesium chelates, but malate, taurate, and glycinate are among the most popular.Magnesium malate is a chelated form of magnesium that is bound to malic acid. Malic acid is a natural compound found in many fruits and vegetables, and it plays a role in the production of energy in the body. Magnesium malate is often used to help support energy production, as well as to promote muscle relaxation and reduce muscle pain and stiffness. It is also thought to be beneficial for people with fibromyalgia, a condition characterized by widespread muscle pain and fatigue. Magnesium malate is generally well-tolerated and does not usually cause digestive upset.Magnesium taurate is a chelated form of magnesium that is bound to taurine, an amino acid that is found in many foods, including meat and fish. Taurine is known for its ability to support cardiovascular health and improve exercise performance, and it may also help regulate blood sugar levels. Magnesium taurate is often used to help support healthy heart function and improve exercise endurance. It is also thought to be helpful for people with anxiety or depression, as taurine has been shown to have calming and mood-stabilizing effects. Magnesium taurate is generally well-tolerated and does not usually cause digestive upset.Magnesium glycinate is a chelated form of magnesium that is bound to glycine, an amino acid that is found in many high-protein foods, including meat, fish, and dairy. Glycine is known for its ability to promote relaxation and improve sleep quality, and it may also help support healthy brain function. Magnesium glycinate is often used to help support healthy sleep patterns and reduce symptoms of anxiety and stress. It is also thought to be beneficial for people with digestive issues, as glycine has been shown to help repair the lining of the digestive tract. Magnesium glycinate is generally well-tolerated and does not usually cause digestive upset.So, which form of magnesium is best for you? The answer depends on your individual needs and health goals. If you are looking to support energy production and reduce muscle pain and stiffness, magnesium malate may be the best choice for you. If you are looking to support cardiovascular health and improve exercise performance, magnesium taurate may be the best choice for you. If you are looking to promote relaxation, improve sleep quality, and reduce symptoms of anxiety and stress, magnesium glycinate may be the best choice for you. However, it is important to note that all three forms of magnesium have some degree of overlap in their benefits, and any of them may be helpful for general magnesium supplementation.It is important to note that while magnesium supplements are generally safe and well-tolerated, taking too much magnesium can cause digestive upset. Therefore, it is important to follow the recommended dosage guidelines on the supplement label and to consult with a healthcare provider before starting any new supplement regimen.Finally, let's briefly discuss some symptoms of magnesium deficiency. Magnesium deficiency is a common problem, and it can cause a wide range of symptoms, including muscle cramps, fatigue, irritability, anxiety, and irregular heartbeat. In more severe cases, magnesium deficiency can lead to conditions such as osteoporosis, hypertension, and diabetes.In conclusion, magnesium is an essential mineral that plays a critical role in many biological processes, and magnesium supplements can be a helpful way to ensure that you are getting enough magnesium in your diet. Choosing the right form of magnesium for you depends on your individual needs and health goals. You can find out full range of magnesium blends here. References Magnesium in Prevention and Therapy - https://pubmed.ncbi.nlm.nih.gov/26404370/. The Role of Magnesium in Neurological - Disorders: https://pubmed.ncbi.nlm.nih.gov/31284519/ Magnesium and Depression: A Systematic Review - https://pubmed.ncbi.nlm.nih.gov/29996882/ Magnesium in Hypertension, Cardiovascular Disease, Metabolic Syndrome, and Other Conditions: A Review - https://pubmed.ncbi.nlm.nih.gov/31594303/ Magnesium and Sleep: A Systematic Review of Human Trials - https://pubmed.ncbi.nlm.nih.gov/28675917/