StressLess Magnesium Bisglycinate + L-theanine + vit. B6
- Ruta Zilionyte
- Jan 12
- 9 min read
Do You Take Magnesium Supplements? Do You Know Why They Are Important? And Do You Know That It’s Essential to Choose the Right Type of Magnesium Supplements if You Decide to Include Them in Your Daily Supplement Routine?
I can almost guess that many of you don’t take magnesium supplements at all or know very little about magnesium just as I did before. It seems like magnesium is just magnesium... What could be the difference? If we find it in a pharmacy, it must be simple and straightforward. However! I must admit that I was wrong. And I feel obligated to introduce you to supplements that are truly effective and of high quality, helping to improve your well-being and health.
WHAT IS MAGNESIUM (Mg)?
Magnesium (chemical symbol Mg) is a metal that belongs to the alkaline earth group of elements, in Group 2 of the periodic table. It is a light, silvery-white metal and the second most abundant alkaline earth metal on Earth.
Magnesium is abundant in nature – it is found in various minerals such as dolomite and magnesite and is essential for plants and animals, as it is involved in the composition of chlorophyll. However, let’s focus on the biological properties of magnesium, which are crucial for us humans.
Magnesium is an important element for the human body. It is involved in many biochemical reactions, especially those related to energy production and muscle function. Magnesium is also necessary for bone health, nerve, and muscle activity. It plays a key role in more than 300 biochemical reactions, including energy production. Magnesium helps regulate the nervous system, ensures muscle relaxation and contraction, supports heart rhythm and blood pressure, strengthens bones and teeth, boosts the immune system, and helps fight inflammation. Due to its broad impact on the body, magnesium is essential for maintaining good health and vitality.
You have probably heard many recommendations: for athletes – if your muscles cramp - drink magnesium; if you have trouble sleeping - take magnesium before bed; if you have heart health issues – magnesium supplements are a must.
However, how do you choose the right magnesium supplements? With such a huge variety on pharmacy shelves and online stores, it can be confusing and often misleading.
WHY IS MAGNESIUM (Mg) IMPORTANT FOR OUR BODY?
First of all, it’s essential to understand that magnesium deficiency can lead to various health problems. Here are some of magnesium’s primary functions:
Energy Production: Magnesium is vital for energy production in the body. It is involved in the synthesis of adenosine triphosphate (ATP) – the main energy carrier in our cells. ATP is needed for almost all body functions, including muscle contractions, nerve impulse transmission, and many biochemical reactions.
Muscle and Nerve Function: Magnesium helps regulate nerve and muscle activity:
Muscle Contraction: Magnesium works together with calcium to control muscle contractions and relaxation. A magnesium deficiency can make muscles more susceptible to cramps and spasms.
Nerve Signals: Magnesium also aids nerve cells in transmitting signals and maintaining balance in the nervous system. It acts as a natural calcium channel blocker, helping to prevent overstimulation of the nervous system, which can cause anxiety and other issues.
Bone Health: Magnesium is crucial for the structure and health of bones. About 60% of the magnesium in the body is found in bones, where it helps maintain bone density and strength. Magnesium also aids in the incorporation of calcium into the bone structure, making it important for preventing osteoporosis and other bone-related issues.
Blood Pressure Regulation: Magnesium helps regulate blood pressure. Studies show that it may help lower blood pressure and improve vascular function, making it important for cardiovascular health. Many studies have found magnesium supplements helpful for high blood pressure (hypertension).
Balancing Electrolytes: Magnesium, along with calcium, potassium, and sodium, helps maintain electrolyte balance in the body. This is crucial for proper cell function, fluid balance, and normal heart rhythm.
Immune System: Magnesium helps strengthen the immune system and fight inflammation. It is involved in numerous reactions that activate the immune response and helps combat infections.
Blood Sugar Regulation: Magnesium plays an important role in regulating blood sugar levels. Studies suggest that magnesium deficiency may be linked to an increased risk of diabetes, as it can impair insulin function and glucose metabolism.
Mood Balance: Magnesium is also vital for mental health. It helps regulate neurotransmitters responsible for mood stability. A magnesium deficiency may increase anxiety, depression, or sleep disorders.
Detoxification and Enzyme Activity: Magnesium is crucial for various enzymes in the body, especially those involved in detoxification processes and metabolism. This means it helps the body get rid of harmful substances and supports healthy bodily functions.
Aids Digestion: Magnesium has a positive effect on the digestive system as it participates in the functioning of intestinal muscles and may help with constipation, acting as a natural laxative.
Symptoms of Magnesium Deficiency:
Muscle cramps or spasms
Fatigue, weakness
High blood pressure
Insomnia or poor sleep quality
Anxiety, depression
Headaches
Heart rhythm disturbances
HOW MUCH MAGNESIUM SHOULD YOU TAKE?
The recommended daily amount of magnesium depends on age and gender, but for an average adult, around 310–420 mg of magnesium per day is recommended.
Magnesium can be obtained from various foods, such as:
Nuts and seeds (especially almonds, sunflower seeds, pumpkin seeds)
Dark leafy greens (e.g., spinach, kale)
Whole grains (e.g., oats, brown rice)
Legumes (e.g., beans, lentils)
Fish (e.g., salmon)
Avocados
Magnesium can also be taken as a supplement, but it’s always advisable to consult with a doctor, especially if you intend to take larger doses.
I CHOOSE YOUNGENIX MAGNESIUM BISGLYCINATE SUPPLEMENTS
As I mentioned earlier, supplements should be chosen responsibly, taking into account their composition and quality. That’s why I chose YOUNGENIX. Recently, the ZenYou online store’s premium supplement line added this form of Magnesium – it’s a NEW and EXCLUSIVE FORMULA in the Lithuanian market.
The founder of the website and the creator of all the supplements there, Dr. Rūta Merkytė, puts in a lot of work, effort, and time to ensure that we receive only the best and cleanest products. She’s someone who breathes the topic of longevity and health, so should I even ask if I trust these supplements? :) No doubt!
Its formula contains Magnesium Bisglycinate, which is crucial. Did you know that many magnesium supplements sold in pharmacies contain Magnesium Oxide? I’ve taken that too... out of ignorance. Pay attention to this. It’s a bad choice! Why? Because this form of magnesium can have a strong laxative effect, meaning you might not only get little magnesium, but also wash out other essential minerals from your body. So, you intend to do something good but end up getting a disservice. Be cautious!
YOUNGENIX MAGNESIUM SUPPLEMENT COMPOSITION:
Magnesium Bisglycinate is one of the best-absorbed forms of magnesium, consisting of elemental magnesium and two molecules of the amino acid glycine. This form has high bioavailability, meaning the body can absorb magnesium more effectively from magnesium bisglycinate compared to other forms. Magnesium helps reduce feelings of fatigue and tiredness, supports normal nervous system health, psychological function, electrolyte balance, energy metabolism, and normal muscle function.
This form is well-tolerated and rarely causes digestive issues like diarrhea or stomach irritation compared to other magnesium salts.
Glycine, the amino acid attached to magnesium, also has a positive effect on the body, acting as a neuromodulator and supporting nervous system function.
L-theanine is a natural amino acid known for promoting relaxation without sedative effects (drowsiness) and contributing to mental well-being and relaxation. L-theanine can cross the blood-brain barrier, positively affecting brain activity and encouraging relaxation through the promotion of alpha waves, which are associated with a relaxed state, reduced anxiety, and lower stress levels. L-theanine also boosts the production of neurotransmitters GABA, serotonin, and dopamine, which play a key role in supporting mood, sleep, and stress management. This ingredient is perfect for those who need relaxation at the end of the day.
Vitamin B6 (pyridoxine) supports normal nervous system activity, psychological function, helps regulate hormone activity, and reduces fatigue and tiredness, making it an excellent combination with magnesium, glycine, and L-theanine to help relax and calm the nervous system.
Net weight: 54.9 g (90 capsules, 610 mg each)
Ingredients: Magnesium bisglycinate, L-theanine, capsule shell (hydroxypropylmethylcellulose), filler (microcrystalline cellulose), pyridoxine hydrochloride (vitamin B6).
HOW TO KNOW IF YOU’RE DEFICIENT IN MAGNESIUM?
It can be difficult to diagnose magnesium deficiency based solely on symptoms, as they are often non-specific:
Fatigue, weakness
Irritability, nervousness
Sleep disturbances
Concentration issues
Muscle cramps and spasms
Research in the U.S. shows that around 50% or more of the population consumes less magnesium than the recommended daily amount. If a person’s diet lacks magnesium-rich foods or has excessive consumption of alcohol, sugar, or processed foods, this can lead to magnesium deficiency.
A blood test can determine magnesium levels in the body. However, it’s important to note that only a small percentage of magnesium is present in the blood, so the test may not provide the full picture of magnesium status. For more accurate results, testing urine or red blood cells might be necessary.
WHAT CAN CAUSE MAGNESIUM DEFICIENCY?
Magnesium deficiency can occur due to inadequate nutrition, consumption of processed/fast food (insufficient magnesium in food due to intensive agriculture and acidic soils), high physical exertion and psychological stress, lack of sleep, excessive intake of caffeine (e.g., coffee, green tea) or alcohol, use of certain medications (e.g., acid-regulating medications, antibiotics), poor absorption through the digestive tract, smoking, and other factors.
Just like in the U.S. or other Western countries, magnesium deficiency in Europe is often subclinical – i.e., it doesn’t present with obvious or severe symptoms. However, over time, even a small but prolonged magnesium deficiency can negatively affect health (e.g., the cardiovascular system, metabolism, and the nervous system).
RECOMMENDED DAILY INTAKE
For adult men: around 450 mg per day
For adult women: around 350 mg per day
WHEN IS IT BEST TO TAKE MAGNESIUM SUPPLEMENTS: IN THE MORNING OR EVENING?
The timing of magnesium supplementation can depend on individual needs, body reactions, and goals. Many people choose to take magnesium in the evening as it helps with relaxation and may improve sleep quality. If a person’s issue is not sleep quality but rather energy depletion or stress management during the day, magnesium supplements can be taken in the morning or early afternoon to support normal nervous system function and reduce irritability.
HOW IS IT BEST TO TAKE MAGNESIUM SUPPLEMENTS: ON AN EMPTY STOMACH OR AFTER A MEAL?
Magnesium supplements can be taken either on an empty stomach (e.g., in the morning with a glass of water or before bed) or after a meal. However, if you notice stomach sensitivity or digestive discomfort, it’s better to take them with or immediately after a meal. The key is to listen to your body and choose the method that works best for you.
WHICH FORM OF MAGNESIUM IS BEST ABSORBED BY THE BODY?
Magnesium bisglycinate (or glycinate) is considered one of the most absorbable forms. Other chelated or organic forms, such as magnesium malate, orotate, taurinate, and others, are also well absorbed. These forms typically cause less gastrointestinal side effects compared to magnesium oxide or other forms with lower bioavailability.
HOW LONG SHOULD YOU TAKE MAGNESIUM SUPPLEMENTS?
If you are a healthy person (without chronic digestive or kidney diseases that could affect magnesium metabolism in the body) but want to ensure you’re getting enough magnesium, you can take magnesium supplements continuously (100-400 mg per day). Magnesium deficiency/inadequate intake can be influenced by poor diet (e.g., not enough magnesium-rich foods such as leafy greens, whole grains, nuts, and seeds), stress, coffee and alcohol consumption, and smoking. Magnesium supplements are recommended for athletes since magnesium salts are lost through sweat, and the need for magnesium increases during energy production in physical activities. It is also beneficial for people experiencing stress, anxiety, poor sleep, or other imbalances.
CAN MAGNESIUM SUPPLEMENTS INTERACT WITH MEDICATIONS?
Yes, magnesium supplements can interact with certain medications, such as antibiotics, diuretics, or proton pump inhibitors, potentially reducing their effectiveness or altering absorption processes. If you are taking medication, it is recommended to consult with a doctor before starting magnesium supplementation.
HOW CAN MAGNESIUM SUPPLEMENTS IMPROVE SLEEP QUALITY OR REDUCE STRESS?
Studies show that magnesium supplements (especially magnesium bisglycinate) can help reduce symptoms of insomnia. Magnesium helps relax muscles and the nervous system, may positively affect the sleep hormone melatonin, and neurotransmitters related to the sleep-wake cycle. It can also help people fall asleep faster and maintain a more consistent sleep structure.
SO...
Take care of your health, manage your stress levels, as this is undeniably one of the key indicators for your longevity and overall health. Rest, sleep peacefully, and responsibly choose supplements that truly support your holistic well-being :)
And as a gift to you, here’s a DISCOUNT CODE “RUTELE10”, which gives you a 10% discount on all products, even if you choose a special offer – pick 4 and pay for only 3 at www.zenyou.lt
With LOVE,
Rūta
XO XO
