When it comes to maintaining good health, we often focus on getting enough protein, fiber, antioxidants and omega-3s in our diets. But making sure you consume adequate magnesium is just as important. Magnesium is an essential mineral that plays a vital role in hundreds of processes in the body. Unfortunately, many people fall short on their magnesium intake.
One delicious way to get more magnesium into your diet is through magnesium glycinate sprouts. Sprouts happen to be a powerhouse of vitamins, minerals and plant compounds. Pair this with magnesium glycinate – a highly absorbable form of magnesium – and you have an excellent wellness booster.
Keep reading to learn all about magnesium glycinate sprouts, their impressive health perks and how to add more to your meals.
The Wellness Advantages of Getting Enough Magnesium
Magnesium is involved in so many crucial functions, which is why getting enough is pivotal for staying healthy. Around 60% of the magnesium in your body is stored in your bones, while the rest exists in tissues and organs.
Some key benefits magnesium provides include:
- Formation of bone and DNA
- Energy production
- Muscle and nerve function
- Blood glucose control
- Blood pressure regulation
- Protein synthesis
Because magnesium plays numerous essential roles, running low can negatively impact your wellbeing in various ways. Potential symptoms and risks associated with magnesium deficiency include:
- Muscle cramps or spasms
- Abnormal heart rhythms
- Anxiety and depression
- High blood pressure
- Type 2 diabetes
- Osteoporosis
Support Muscle Function
As an electrolyte mineral, magnesium helps nerves communicate with muscles. This makes it crucial for muscle contractions and relaxation. Getting enough magnesium ensures your muscles – including the heart – function properly and smoothly.
Improve Energy Levels
Magnesium allows your body to produce ATP, the fuel source providing you with energy. It also plays a part in metabolizing food into energy and transporting nutrients into cells. With adequate magnesium levels, you’ll feel less fatigued daily.
Promote Restful Sleep
One of magnesium’s roles is regulating neurotransmitters that induce sleep. It promotes gamma-Aminobutyric acid (GABA) production, a brain chemical that calms nervous system activity. This helps you fall asleep faster and get deeper, more restorative rest.
Choosing the Best Form of Magnesium Supplements
While consuming magnesium-rich whole foods is ideal, supplements can help bridge nutritional gaps. However, not all magnesium compounds are created equal.
Here is a quick rundown of some common types of magnesium supplements:
- Magnesium oxide – Inexpensive but only 4% bioavailable. More likely to cause digestive discomfort.
- Magnesium citrate – Decent 30% bioavailability. Also acts as mild laxative.
- Magnesium chloride – Highly soluble and absorbable transdermally but can irritate digestive tract.
- Magnesium glycinate – Among highly bioavailable forms. Less likely to induce laxative effect or digestive issues.
Out of all the options, magnesium glycinate stands out as one of the winners. Here’s why it shines in terms of absorption and tolerability.
High Absorption Rate
Unlike magnesium oxide and magnesium sulfate, glycinate has high bioavailability. One study found that it’s absorbed 2-3x more effectively than other common forms like magnesium oxide. This soak-up rate makes magnesium glycinate an optimal source.
Less Likely to Cause Digestive Issues
Some magnesium compounds draw water into the intestines, causing diarrhea and urgent bowel movements. The molecular structure of magnesium glycinate prevents this laxative effect that some people experience with citrate, chloride or oxide forms.
Reaping the Benefits of Magnesium Glycinate Sprouts
We’ve covered why magnesium is so vital for health as well as what makes magnesium glycinate ideal in supplement form. Now, let’s explore why pairing it with sprouts makes them such a nourishing power duo.
Sprouts as a Nutritious Magnesium Delivery Method
Sprouts happen to be one of the most magnesium-dense foods you can eat. But what exactly classifies something as a sprout? Sprouts are simply germinated seeds. Common seeds that are sprouted include:
- Alfalfa
- Mung bean
- Adzuki bean
- Lentil
- Quinoa
- Pumpkin
- Sunflower
- Chia
During the first days that seeds are sprouting, mineral levels become more concentrated. This makes sprouts exceptionally rich in nutrients.
In fact, sprouts can contain up to 100% more magnesium than unsprouted seeds. For example, sprouted pumpkin seeds have about 150 mg magnesium per ounce compared to unsprouted seeds with only 75 mg per ounce.
Perks of Getting Magnesium From Food Sources
While magnesium supplements have their place, striving to get this essential mineral from whole food sources as often as possible is recommended. Benefits of obtaining magnesium through foods rather than just pills include:
Natural Way to Increase Magnesium Intake
Absorbing vitamins and minerals from food ensures you get adequate amounts safely without going over the recommended limit. It’s also beneficial over synthetic nutrients due to the natural synergistic combinations and plant compounds present.
Packed with Other Essential Vitamins & Minerals
Sprouts deliver more than just magnesium. They also boast high amounts of Vitamin C, Vitamin K, folate, iron, zinc, phosphorus and Vitamin E. You get a spectrum of vital nutrients the body needs.
Who Can Benefit from Taking Magnesium Sprouts?
According to the National Institutes of Health (NIH), the Recommended Dietary Allowance (RDA) for magnesium is:
- 310–400 mg daily for men
- 310–320 mg per day for women
However, many adults fall under this target and don’t consume adequate magnesium from food alone. Plus, certain populations have an increased need for this mineral.
Groups that tend to need more magnesium include:
Athletes and Active Individuals: Because magnesium facilitates muscle and nerve function, athletes require higher amounts than sedentary folks. Those who exercise intensely daily should get an extra 100-200 mg magnesium on top of the RDA.
Adults Over 30 Years Old : As we age, magnesium absorption and levels start to decline. At the same time, older adults need more to maintain bone, muscle, vascular and cognitive health. Taking sprouted seeds helps counteract this drop-off.
Women Experiencing PMS or Menopause: Studies confirm that low magnesium levels correlate with more unpleasant premenstrual symptoms. Raising magnesium consumption can minimize PMS effects. Likewise, getting enough magnesium is key for postmenopausal bone health.
People with Digestive Conditions: Certain chronic digestive disorders like Crohn’s disease interfere with the body properly absorbing nutrients. Individuals managing IBS, ulcers, Leaky Gut or similar conditions can be prone to deficiencies – including magnesium deficiency.
Those with High Stress Levels: Between the brain, hormones and nervous system, magnesium plays a big part in regulating stress responses. If you endure frequent or chronic stress, upping magnesium intake buffers negative effects.
Tips for Incorporating More Magnesium Sprouts Into Your Diet
Now that you recognize the value of consuming adequate magnesium through magnesium glycinate sprouts, let’s explore simple ways to eat more:
Best Ways to Eat Sprouted Beans, Seeds & Grains
You can find ready-to-eat sprouts in the produce section of most well-stocked grocery stores. However, it’s fun and affordable to try sprouting at home with just a mason jar too.
Some easy ways to enjoy sprouts include:
- On salads, in wraps or on sandwiches
- In homemade granola or trail mixes
- Sprinkled on pizza, soups, Buddha bowls and more
- Pureed into hummus, dips or pesto sauce
- Baked into protein bars, muffins or other treats
- As a crispy topping on stir fries
Delicious Sprouted Recipes High in Magnesium
To help you get your fill of magnesium glycinate sprouts, here are a handful of tasty recipe ideas:
- Adzuki Bean Burgers with Alfalfa Sprouts
- Zesty Sprouted Lentil & Quinoa Salad
- Protein-Packed Sprouted Chickpea Salad Sandwich
- Pumpkin Seed Protein Bars with Mung Bean Sprouts
- Garlicky Sauteed Kale with Sunflower Seeds Sprouts
FAQs About Magnesium Glycinate Sprouts
What is the best time of day to eat magnesium sprouts?
You can eat sprouts anytime of day. However, one of the best times is in the morning. Starting your day with a boost of nutrition gets your metabolism and energy up. You can also take magnesium supplements before bed to improve sleep quality.
How long do sprouts last? What is the best storage method?
Fresh sprouts last 5-7 days when stored properly in the refrigerator. Keep them chilled in an airtight container lined with a dry paper towel to absorb extra moisture. Don’t wash until ready to eat.
Are there any side effects of getting too much magnesium from sprouts?
Consuming magnesium from whole foods like sprouts poses little risk for excess. But mega-dosing with supplements long-term can potentially lead to diarrhea, nausea or abdominal cramping.
How can you tell if sprouts have gone bad? What should you look out for?
Fresh sprouts smell earthy, not unpleasant or rotten. Discard them if they start smelling sour or ammonia-like. You’ll also notice if they turn brown, slimy or excessively mushy.
What other types of sprouts contain high levels of magnesium?
In addition to seeds and beans, leafy sprouts like alfalfa, clover and radish have significant magnesium content. Broccoli, pea shoots and garlic sprouts also pack decent amounts of magnesium.
The Takeaway: Magnesium Glycinate Sprouts Deserve a Spot in Your Routine
Getting adequate magnesium should be on everyone’s radar for staying healthy. Yet so many of us still fall behind on this vital mineral. Making magnesium glycinate sprouts a habit is an easy and delicious remedy.
Sprouts themselves packed with minerals, vitamins and antioxidants to nourish your body. Pair this with highly-absorbable magnesium glycinate, and it’s a match made in wellness heaven. Together, they supply a spectrum of crucial nutrients for energy, sleep, muscle function, nerves and resilience.
The perks don’t stop there. Adding more magnesium-rich sprouts also promotes bone density, heart health, athletic performance and mental clarity. Their impressive nutrient profile even helps lower inflammation, blood pressure and stroke risks with regular consumption.
So do yourself a solid and incorporate magnesium glycinate sprouts into your meals and snacking. With endless recipes to enjoy sprouts in creative ways, there’s no excuse not to reap the benefits. Your body will thank you for the nutritional love.
