Magnesium glycinate, also known as magnesium bisglycinate, is a supplement made by combining magnesium with two molecules of glycine—an amino acid that helps improve magnesium absorption in the intestines.
This form of magnesium is often used to help reduce muscle fatigue, prevent cardiovascular disease, decrease anxiety, and support better sleep.
Magnesium glycinate is available in capsule form, typically in doses of 150 mg, 350 mg, 400 mg, and 500 mg. However, there’s still limited scientific evidence confirming its benefits in people with normal magnesium levels. Therefore, this supplement should only be taken under the guidance of a doctor or registered dietitian.
Magnesium glycinate benefits
Health benefits of magnesium glycinate may include:
1. Reducing muscle fatigue
Magnesium glycinate may help relieve muscle fatigue since magnesium plays an essential role in energy production, muscle contraction, and prevention of cramps.
2. Preventing cardiovascular disease
Magnesium glycinate may help protect heart health because magnesium promotes relaxation of blood vessels, which helps control blood pressure.
Glycine also provides antioxidant effects that support healthy arteries and help prevent fatty plaque buildup, which can reduce the risk of atherosclerosis and heart attack.
3. Reducing stress and anxiety
Magnesium glycinate may help lower stress and anxiety because magnesium affects how certain hormones and neurotransmitters work, such as GABA, melatonin, renin, and cortisol, which are related to relaxation and well-being.
4. Supporting bone health
By promoting calcium absorption in the bones, magnesium glycinate can help prevent loss of bone mineral density and support stronger bones.
5. Improving sleep and treating insomnia
Magnesium glycinate may help improve sleep quality and reduce symptoms of insomnia. This is because magnesium plays a role in regulating melatonin, the hormone that controls the sleep-wake cycle and promotes sleep at night.
6. Helping prevent diabetes
Since magnesium supports both insulin secretion and insulin sensitivity, magnesium glycinate may help balance blood sugar levels and lower the risk of developing diabetes.
Magnesium glycinate vs magnesium malate
Magnesium malate is a supplement made from magnesium combined with two molecules of malic acid. It may help boost energy levels and support blood sugar control.
Magnesium glycinate, on the other hand, combines magnesium with two molecules of glycine, which enhances intestinal absorption and provides similar benefits to magnesium malate.
How to take
Magnesium glycinate should be taken by mouth with a full glass of water, preferably during a meal, to reduce the risk of stomach discomfort.
This supplement is available in most pharmacies and online retailers in doses of about 100 mg, 200 mg, or 400 mg of elemental magnesium per capsule or tablet, depending on the formulation.
However, the daily dosage should always be determined by a doctor or registered dietitian based on individual goals and nutritional needs.
Magnesium glycinate side effects
Possible side effects of magnesium glycinate include nausea, vomiting, diarrhea, stomach pain, headache, and excess gas.
Taking magnesium glycinate in higher than recommended doses may lead to more serious side effects, such as low blood pressure, kidney failure, or irregular heart rhythms.
Contraindications to use
Magnesium glycinate should not be used by children or by anyone allergic to its ingredients.
It is also not recommended for people with kidney failure, stomach or intestinal ulcers, or chronic diarrhea.
People who are pregnant or breastfeeding should only take magnesium glycinate if prescribed by a doctor.
People taking other medications or supplements should always consult a healthcare professional before starting magnesium glycinate.