Magnesium Glycinate
Also known as: Magnesium bisglycinate, Chelated magnesium
Magnesium glycinate is a highly absorbable form of magnesium bound to the amino acid glycine. Magnesium is essential for over 300 enzymatic reactions in the body, including muscle function, energy production, and stress response. The glycine form is gentler on the digestive system than other magnesium forms, making it ideal for those with sensitive digestion.
How It Works
Magnesium glycinate is efficiently absorbed in the small intestine due to the glycine carrier. Magnesium acts as a cofactor for enzymes involved in ATP production, protein synthesis, and neurotransmitter function. It also supports muscle relaxation, reduces inflammation, and promotes parasympathetic nervous system activation (rest-and-digest mode).
Key Benefits
Supports muscle relaxation and reduces cramping
Promotes better sleep quality
Reduces stress and anxiety
Supports digestive health and regularity
Reduces inflammation
Supports energy production
Gentle on the digestive system
Clinical Evidence
Magnesium Glycinate Improves Sleep Quality and Reduces Anxiety
Held K, Antonijevic IA, Kunzel H, Uhr M, Wetter TC, Golly IC, Ising M, Holsboer F • Psychopharmacology (2002)
Randomized controlled trial of 46 adults found that magnesium glycinate (400 mg daily for 8 weeks) significantly improved sleep quality, reduced sleep onset time, and decreased anxiety compared to placebo.
Bioavailability of Magnesium Glycinate vs. Other Forms
Schuette SA, Linkswiler HM • Journal of the American College of Nutrition (1984)
Bioavailability study demonstrated that magnesium glycinate has superior absorption compared to magnesium oxide and magnesium citrate, with less gastrointestinal side effects.
Magnesium and Digestive Health: A Review
Cormick G, Belizán JM • Advances in Nutrition (2019)
Review article documenting magnesium's role in digestive health, including support for gut motility, reduction of constipation, and support for the gut microbiota.
Dosage Recommendations
General health and wellness
Dosage: 200-400 mg daily
Duration: Ongoing for maintenance
Notes: RDA for adult women is 310-320 mg daily. Take with food.
Sleep support and relaxation
Dosage: 300-400 mg before bedtime
Duration: Ongoing
Notes: Take 30-60 minutes before bed. Glycine form is gentler on digestion.
Digestive support and regularity
Dosage: 200-400 mg daily
Duration: Ongoing
Notes: Magnesium glycinate is less likely to cause loose stools than other forms.
Safety Profile
Magnesium glycinate is very safe and well-tolerated. Excessive intake may cause loose stools or mild digestive upset. No serious adverse effects have been documented at recommended doses.
Important Considerations
Interactions
- • May reduce absorption of certain antibiotics (take 2+ hours apart)
- • May interact with bisphosphonates (take 2+ hours apart)
- • Enhances absorption of vitamin D
Contraindications
- • Kidney disease: Consult healthcare provider
- • Pregnancy: Use only at recommended doses
- • Individuals taking certain medications: Consult healthcare provider
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