Are you struggling with poor sleep, muscle cramps, or constant fatigue? You might be among those suffering from magnesium deficiency. Magnesium is a mineral that plays a role in almost every system of the body. From maintaining proper muscle and nerve function to supporting strong bones and a steady heart rhythm, magnesium is essential for overall good health.
Magnesium is one of the most important minerals, but is neglected due to a high-stress lifestyle, a busy work schedule, and an unbalanced diet. Its deficiency causes serious medical ailments. Doctors recommend Magnesium Glycinate as a better solution to deal with the problem without causing digestive issues.
Marham is a platform that takes the initiative to serve the community by providing authentic information and a qualified doctor. In this blog, we will explore magnesium glycinate in Pakistan, specifically, its benefits, role, and daily requirements.
What is Magnesium?
Magnesium is one of the most vital minerals. It is involved in more than 300 biochemical reactions in the body, supporting the functions of muscles, nerves, bones, and even the heart. Despite its importance, magnesium deficiency is quite common and often overlooked. Low magnesium levels can cause fatigue, muscle cramps, irregular heartbeat, and even long-term health complications.
What is Magnesium Glycinate?
Magnesium glycinate is a compound of magnesium and glycine, which is designed for better absorption of magnesium in the body. Glycine is an amino acid that is gentle on the stomach and prevents digestive issues in the body.
🤔 Did you know about bioavailability? It means the amount of substance used by your body after taking it.
Magnesium Glycinate in Pakistan
Every second person in Pakistan is searching for magnesium glycinate. But the real question is: do people actually need it? The answer is yes. Pakistan is a developing country, and magnesium deficiency affects an estimated 65% of urban residents and 58% of rural communities. This alarming ratio shows that millions of Pakistanis are struggling with preventable health issues.
The only way to prevent this deficiency is through regular monitoring of magnesium levels. The best general physician in Pakistan recommends a serum magnesium test to check your body’s magnesium levels.
How does Magnesium Glycinate help?
Glycine helps magnesium in the following:
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Absorption of magnesium:
Glycine helps in the absorption of magnesium without GUT problems. It reduces gastrointestinal side effects often seen with other magnesium supplements, such as diarrhea and stomach pain.
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Support for the Muscle and Nervous System:
Glycine itself is a calming neurotransmitter in the central nervous system. It helps with better sleep and reduced anxiety. It helps relieve muscle cramps, supports nerve health, and promotes overall nervous system balance.
What are the signs of low magnesium?
Symptoms of magnesium deficiency appear when levels drop sufficiently. Symptoms can be mild to severe. People commonly feel the following:
- Muscular weakness
- Muscle twitches, cramps, or spasms
- Fatigue and weakness
- Nausea and vomiting
- Loss of appetite
- Numbness or tingling sensations (especially in the limbs)
- Abnormal heart rhythms
- Anxiety,
- Seizures or convulsions in severe deficiency
- Headaches and migraines
- Osteoporosis
- High blood pressure
💡 Did you know an adult body contains 25g of magnesium, 50% to 60 % in the bones and the rest in the soft tissues, about 1% of the total in blood serum.
Magnesium Glycinate Benefits
Magnesium glycinate is beneficial for both men and women. The following are the common benefits for all:
Good for muscle and nerve functioning
- Beneficial for heart health
- Improves sleep quality
- Reduces stress and anxiety
Magnesium Glycinate for Men:
It promotes overall men’s health, such as:
- Supports physical activity
- Promotes heart health and prevents cardiac issues
- Improves energy and metabolism
- Reduces anxiety and supports mental health
Magnesium Glycinate for Women:
It has a lot of benefits for women’s health, such as:
- Highly beneficial in reducing menstrual cramps
- Prevents osteoporosis and bone diseases
- Helps in maintaining bone density
- Reduces mood swings and sleep issues
- Beneficial during pregnancy and menopause
Daily requirement of Magnesium Glycinate Supplement
The following are the daily requirements of magnesium glycinate:
- General supplementation: 200-400 mg per day
- For sleep support: 200-300 mg taken 30-60 minutes before bedtime
- For migraine prevention: 400-600 mg daily (under medical supervision)
- For anxiety & stress: 200-300 mg daily
📌 Best timing: Evening supplementation is often recommended as it promotes relaxation and better sleep quality.
Magnesium Rich Foods
Magnesium is naturally found in a wide variety of foods. Some of the best sources include:
- Leafy green vegetables like spinach
- Nuts and seeds such as almonds, cashews, pumpkin seeds, and flaxseeds
- Legumes, including black beans, chickpeas, lentils, and soybeans
- Whole grains like brown rice, quinoa, oats, and wheat germ
- Fish, especially fatty fish like salmon and mackerel
- Fruits such as bananas and avocados
- Dark chocolate, which is rich in magnesium and antioxidants
- Tofu and other soy products
❓ Do you know the normal serum magnesium concentration range is between 1.7 to 2.2 mg/dL in our body?
Magnesium Glycinate Side Effects
Magnesium glycinate is generally well-tolerated with minimal side effects. Some people may experience:
- Mild stomach pain
- Loose stools
- Drowsiness
- Serious side effects:
- Kidney disease (requires medical supervision)
- Heart conditions
Note: Consult your physician before taking the supplement.
Magnesium Glycinate Price in Pakistan
There are a lot of Pakistani brands selling magnesium glycinate. Some are selling with different formulations. It is important to buy a product with the recommendation of a specialist. The cost of magnesium glycinate ranges between 2000 and 4000 PKR and varies at pharmacies.
Bottom Line:
Magnesium is an essential mineral for vitality. It maintains the structure and function of the body. In Pakistan, a big portion of the population is affected by the deficiency of magnesium. This can lead to muscular, bone, and mental issues in the future. Magnesium Glycinate is the best option to deal with this deficiency, as it is a combination of magnesium and glycine that helps the magnesium to be absorbed in the body without any complications.
A balanced diet with supplements will help to manage the deficiency, but it is important to take any step with the recommendation of a physician. Marham is a platform that connects patients with qualified doctors for online and physical consultations. Book your appointment with the best general physician in Pakistan and get advice on whether magnesium glycinate is right for you.
