Magnesium Glycinate
Snapshot
Magnesium Glycinate is a chelated form of magnesium bound to glycine, known for high bioavailability and gentle gastrointestinal tolerance, supporting muscle relaxation, sleep, and nervous system health.
What is Magnesium Glycinate?
Magnesium Glycinate consists of one magnesium ion chelated to two glycine molecules, enhancing absorption through amino acid transport pathways and reducing laxative effects compared to other magnesium salts.
Where It Comes From
Manufactured by reacting magnesium oxide or magnesium hydroxide with glycine under controlled pH and temperature, then crystallized and milled into a fine powder or formed into tablets and capsules.
Key Nutrients & Compounds
Provides elemental magnesium for over 300 enzymatic reactions—including ATP synthesis, muscle contraction, and nerve conduction—plus glycine, an inhibitory neurotransmitter that further supports relaxation.
Health Benefits
Magnesium Glycinate promotes muscle and nerve relaxation; supports healthy sleep onset and quality; aids stress resilience by modulating HPA axis activity; and maintains bone and cardiovascular health.
Recommended Dosage
Typical supplemental doses range from 200 mg to 400 mg elemental magnesium daily, taken in divided doses with meals to optimize absorption and minimize any residual GI effects.
How to Use It
Take capsules or powder with water or juice, preferably in the evening to support relaxation and sleep; consistent daily use is recommended for sustained benefits.
Who Should Use It?
Individuals experiencing muscle tension, mild anxiety, insomnia, or those with increased magnesium needs (e.g., athletes, stress, diuretic use); suitable for sensitive stomachs.
Possible Interactions or Cautions
Generally well tolerated; high doses may still cause loose stools in very sensitive individuals; caution when combining with CNS depressants or antihypertensive medications; separate from high-dose calcium by two hours.
Final Thoughts
Magnesium Glycinate offers a highly absorbable, gentle magnesium supplement that supports relaxation, sleep quality, and neuromuscular health without common GI side effects.
Scientific Studies
Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161–1169.
Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. University of Adelaide Press; 2011:219–246.
Walker AF, et al. Magnesium supplementation alleviates premenstrual symptoms of fluid retention: a randomized double-blind placebo-controlled trial. J Womens Health Gend Based Med. 1998;7(1):115–121. https://doi.org/10.1089/jwh.1998.7.115