Magnesium glycinate, a highly bioavailable form of magnesium, is a dietary supplement designed to augment magnesium levels in the body. This mineral-amino acid compound plays a critical role in maintaining various bodily functions, including nerve and muscle relaxation, enzyme activity, and metabolic processes.
The need to know
What are the benefits?
Helps with sleep
Magnesium glycinate is formed when magnesium ions bind to glycinate (glycine molecules). The presence of glycine, an amino acid and a neurotransmitter, enhances the supplement's bioavailability, allowing for efficient absorption in the gut and minimizing digestive discomfort typically associated with other forms of magnesium.
Once absorbed, magnesium plays pivotal roles in numerous physiological processes. It is a crucial co-factor in over 300 enzyme systems involved in a myriad of biochemical reactions, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Low magnesium levels can result in symptoms like fatigue, muscle weakness, and sleep issues.
Furthermore, magnesium's interaction with glycine enhances the supplement's beneficial impact on the nervous system. Glycine is a neurotransmitter that can inhibit excitatory neurotransmitters, thereby inducing a calming effect and promoting better sleep.
Magnesium also exhibits potent anti-inflammatory properties and can help stabilize blood sugar levels, contributing to overall health and wellness.
How will I know its working?
Regular intake of magnesium glycinate may result in improved sleep quality, increased relaxation, reduced muscle cramps, and more stable blood sugar levels.
When to take it?
Take 1 tablet daily with food and water, unless specified otherwise on the sachet.
Serving Size 1 Vegetarian Capsule
Per Serving% Daily
Magnesium (1000mg from Magnesium Lysinate Glycinate Chelate)
* Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established.
Micro Crystalline Cellulose, Anti Caking Agents Magnesium Stearate, Silicon Dioxide
Did you know?
Unlike other magnesium supplements, magnesium glycinate is less likely to cause diarrhoea, making it an excellent choice for those with a sensitive digestive system.
The calming effects of magnesium glycinate can be attributed to glycine's role in producing serotonin, a hormone that promotes relaxation and sleep.
Adequate magnesium intake is associated with a lower risk of developing hypertension, heart disease, and diabetes.
Publications you might find interesting
Want to go a bit deeper?
The latest research
1. De Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.
2. Cherasse, Y., & Urade, Y. (2017). Dietary zinc acts as a sleep modulator. International journal of molecular sciences, 18(11), 2334.
3. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., ... & Dubray, C. (2020). Magnesium status and stress: The vicious circle concept revisited. Nutrients, 12(12), 3672.
4. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249-256.
5. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutrition reviews, 70(3), 153-164.
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