Magnesium Glycinate: Everything you Need to Know

• 5th April 2025

Getting your Trinity Audio player ready...

1. What is Magnesium Glycinate?
2. Benefits of Magnesium Glycinate
3. How Magnesium Glycinate Works in the Body
4. Who Should Take Magnesium Glycinate?
5. How to Take Magnesium Glycinate
6. Final Thoughts

Magnesium glycinate is a highly absorbable form of magnesium bound to glycine, an amino acid that enhances its absorption and calming effects. Unlike other magnesium supplements, it is gentle on the stomach, making it a preferred choice for those who experience digestive discomfort with traditional magnesium forms. It is commonly used for relaxation, muscle function, and overall nervous system support.

Key Takeaways:

• More Bioavailable Than Regular Magnesium: Highly absorbable magnesium that the body can efficiently use.
• Supports Sleep and Muscle Health: Helps with relaxation, muscle cramps, and nervous system regulation.
• Less Likely to Cause Digestive Issues: Unlike other magnesium types, it does not cause diarrhoea or stomach discomfort.

What Is Magnesium Glycinate?

Magnesium glycinate is a highly absorbable form of magnesium bound to glycine, an amino acid that enhances absorption and promotes relaxation. It is gentle on the stomach, making it a preferred choice for those prone to digestive discomfort. Commonly used for muscle function, sleep, and nervous system support, it is ideal for individuals with magnesium deficiency or those needing a well-tolerated supplement.

Benefits of Magnesium Glycinate

One of the key magnesium glycinate benefits is its high bioavailability, making it easier for the body to absorb compared to other magnesium forms. This makes it particularly effective for individuals needing reliable supplementation without digestive discomfort.

Key advantages include:

• Best magnesium for sleep, as it promotes relaxation and supports melatonin production.
• Supports magnesium for muscle cramps, helping to reduce spasms and improve muscle recovery.
• Aids in nervous system regulation, benefiting individuals with stress or anxiety.
• Gentle on digestion, unlike magnesium citrate or oxide, which may cause diarrhoea.
• Supports bone health, as magnesium plays a key role in calcium absorption and bone density.

How Magnesium Glycinate Works in the Body

Magnesium glycinate is a highly absorbable magnesium supplement, meaning the body can efficiently use it without excessive waste. Its bond with glycine allows for better uptake in the gut, making it more effective than other magnesium forms.

Key mechanisms include:

• Less digestive discomfort, as it is gentler on the stomach and does not cause diarrhoea like magnesium glycinate vs magnesium citrate.
• Supports the magnesium and nervous system connection by regulating neurotransmitters that influence relaxation and stress response.
• Enhances cellular function by ensuring adequate magnesium levels in the muscles, brain, and bones.

This form of magnesium is widely used for nervous system balance, relaxation, and overall metabolic support without the common side effects seen in other magnesium types.

Who Should Take Magnesium Glycinate?

Magnesium glycinate is an excellent choice for individuals who need a well-absorbed, gentle magnesium supplement. It is particularly beneficial for those with magnesium deficiency, as it helps restore optimal levels without causing digestive discomfort.

Key groups who may benefit include:

• People with magnesium deficiency, especially those experiencing muscle cramps, fatigue, or headaches.
• Individuals using magnesium for sleep and anxiety, as it supports relaxation and nervous system balance.
• Those looking for the best magnesium supplement for absorption, since magnesium glycinate is one of the most bioavailable forms.

How to Take Magnesium Glycinate

Taking magnesium glycinate correctly ensures maximum benefits while minimising potential side effects.

Key guidelines include:

• Magnesium glycinate dosage typically ranges from 200-400 mg per day, depending on individual needs and dietary intake.
• When to take magnesium glycinate – it is often best taken in the evening, as it promotes relaxation and better sleep.
• Magnesium glycinate side effects are rare but may include mild digestive discomfort if taken in excessive amounts.

To optimise absorption, magnesium glycinate should be taken with food and avoided with supplements that compete for absorption, such as calcium or zinc.

Final Thoughts

Magnesium glycinate is a highly absorbable and well-tolerated form of magnesium, making it an excellent choice for those looking to support sleep, muscle function, and overall well-being. Its gentle effect on digestion sets it apart from other magnesium supplements, making it ideal for individuals prone to stomach discomfort.

For more expert insights on supplements and health, check out our blog for in-depth articles and practical wellness advice.