Magnesium is an essential mineral required by your body for numerous functions, including muscle support. It assists in activities like flexing your biceps or tightening your glutes and aids in muscle relaxation.
Magnesium supplements are available in several forms, often combined with other compounds. However, even taking magnesium alone can benefit your muscles. A 2022 study in the Journal of Strength and Conditioning Research found that after taking 350 milligrams of magnesium for 10 days, participants experienced less post-exercise muscle soreness and reported improved muscular performance. Similarly, a 2017 review in Nutrients suggested that magnesium could enhance workout performance by potentially reducing lactate buildup (the cause of delayed onset muscle soreness) and improving muscle functionality.
Therefore, if you’re aiming for better strength-training results, you might consider magnesium glycinate, which combines magnesium and glycine.
Two substances that give an advantage to your muscles
Without sufficient magnesium, recovering fully after a challenging gym session would be difficult. Adequate magnesium helps your muscles recover, which is vital for gaining strength. The mineral’s muscle-building benefits may be enhanced when glycine is added, as in a magnesium glycinate supplement.
Glycine, an amino acid, aids in the “bulking up” of muscles and helps maintain the strength of connective tissues, being a primary ingredient in collagen. A 2022 study published in the Annals of Medicine and Surgery showed collagen supports tissue structural integrity and function.
An additional benefit of glycine is its ability to promote better sleep. Enhancing sleep quality offers muscles one of the simplest ways to recover after intense workouts.
Reasons to reach for magnesium glycinate
Research indicates that magnesium glycinate might be the ideal choice if your health goals include stronger, more relaxed muscles and improved sleep.
According to a 2015 article in Physical Medicine and Rehabilitation Clinics of North America, magnesium glycinate could alleviate muscle cramping and other muscular discomfort. (Discover unexpected foods that can help prevent muscle cramps.) For some, the ideal daily dose ranges from 200 milligrams to 400 milligrams; others may tolerate higher doses. The same dosage may also benefit those with asthma, as magnesium glycinate is noted in a 2018 article in Integrative Medicine (Fourth Edition) for being unlikely to cause diarrhea.
As with any supplement, consult your doctor before starting a magnesium glycinate regimen. Although typically well-tolerated and safe, magnesium can sometimes affect the effectiveness of medications.
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