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Author: Justin S.
Date: September 9, 2024

Magnesium is the most important mineral in the human body.  Period.

Mic drop.

The reason is because it is required for so many biological functions to happen. Literally 42% of your metabolic processes need magnesium in order to happen.

The other reason why magnesium is so important is that it’s the first mineral lost due to stress.

Are we not living in the most stressful of times right now?

There are roughly 92 minerals that the human body needs in order to function. By consuming the Standard American Diet (SAD Diet) most Americans are living off of maybe 20 minerals on a day to day basis.

Our food system is devoid of vitamins and minerals. Through monocropping and industrialized agriculture our soils have been stripped of minerals. In fact American farms back in the 1930s complained to congress about exactly this.

“There are no minerals left in our soils!”

This was almost 100 years ago!

I will talk about magnesium bisglycinate for sleep in just a moment but first…

Here are some benefits of magnesium in general…

Magnesium is necessary to create vitamin D from UVB radiation from the sun. It’s required to convert inactive thyroid hormone T4 to T3 in your liver. It’s necessary for energy (ATP) production in cytochrome c oxidase in your mitochondria. It’s necessary to chelate heavy metals out of the body and to turn off oxidative stress (inflammation) in your body.

If you have no vitamin D, you have no immune system.

If you cannot convert T4 to T3 your hormones will not function properly, leading to disease.

If you cannot create ATP, you will have no energy to fight disease or even digest food.

If you have heavy metal accumulation, this will result in early death.

If you have oxidative stress, you will get sick.

That’s just 5 of the 3,751 functions magnesium does.

And I didn’t even mention how amazing magnesium bisglycinate is for sleep yet.

But first….

What is Magnesium Bisglycinate?

Magnesium is a mineral and glycine is an amino acid. When you attach (chelate) one glycine molecule to an ion of magnesium, you get magnesium glycinate. Magnesium can be chelated to other amino acids for different effects.

Amino acids have pretty profound effects on the body as does magnesium. When you bind them together, magical things can happen for your sleep and overall health.

Magnesium Bisglycinate vs Magnesium Glycinate

Magnesium glycinate and magnesium bisglycinate are very similar in their make up and their effects on your body. The only difference is that in the bisglycinate form there are two amino acids of glycine that are chelated (bound) to a magnesium ion.

Since there are two molecules of the amino acid glycine bound to magnesium it’s more resistant to oxidation and it’s also more absorbed in your intestines. Basically it’s easier digested. No more diarrhea and loose stools which can happen after taking magnesium oxide or citrate.

How Magnesium Bisglycinate Helps Sleep

First let’s talk about magnesium’s role in sleep and then we’ll discuss a little bit how glycine can help with sleep.

Magnesium

Magnesium plays a pretty significant role in regulating neurotransmitters and enzymes that are involved in the production of serotonin and melatonin. Magnesium also helps upregulate GABA which helps to calm down neuronal activity and excitement.

It also blocks NMDA (N-methyl-D-aspartate) receptors which are tied to neuronal excitability. This means magnesium helps shut your mind off because it blocks those receptors that keep your mind active all night long.

Magnesium helps lower cortisol and stress responses along with helping release melatonin to regulate your circadian rhythm.

Magnesium for the win.

Glycine

What’s cool about glycine is that if you sleep hot, you could invest in an air conditioner or a Chilipad but you should definitely take magnesium bisglycinate for sleep 2 hours before bed. The reason is that glycine helps regulate your body temperature. This is most important when trying to fall asleep.

Glycine also binds to glycine receptors in your brainstem and spinal chord.

Big deal right?

But this has the ability to reduce neuronal excitability and make you much more calm when getting into bed.

Glycine can also help you get a higher quality short wave sleep (deep sleep) which helps you feel less pain and inflammation in the morning but also helps repair cognitive function. I have never noticed the latter but I do feel much more refreshed the next day whenever I take magnesium bisglycinate for sleep the night before.

Supplementing with glycine seems to improve overall sleep scores but also decrease the amount of times you may wake up during the night. This is huge and for this reason alone I take it personally.

Where To Buy magnesium bisglycinate

There are many brands of magnesium bisglycinate you can choose from. I haven’t tried them all but I’ve tried a lot of them. There are some things to consider before buying magnesium bisglycinate for sleep.

  1. Are you a pill person or not?
  2. Do you like powder?
  3. How about tinctures?

I personally don’t like to take pills before bed and prefer tinctures. The problem with tinctures is that normally those are for herbs where people make either herbal infusions or decoctions. Since magnesium is a mineral and glycine is an amino acid, we’re pretty much left with either tablets, capsules or getting magnesium bisglycinate in powder form.

Since I don’t like capsules before bed, I opt for magnesium bisglycinate for sleep as a powder in water. They usually say to mix it in 8 ounces of water but I don’t want to drink that much liquid before bed as I’ll make me wake up in the middle of the night to go pee.

I usually mix 1 scoop of this magnesium glycinate powder in 3 to 4 ounces of water an hour before bed.

It works really really well. I highly recommend trying it.

Conclusion

Magnesium bisglycinate for sleep has been a sleep remedy for decades and I would highly encourage you to try it out. It’s not going to solve sleep issues like insomnia but it definitely helps, alot. I like to stack the odds in your favor for anything you’re trying to do.

Do as many things as you can and eventually magical things will happen.

Questions:

  1. Have you tried magnesium bisglycinate for sleep before?
  2. What were you results?
  3. How much did you take, when did you take it and for how long?

Comment below!

Justin S.

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