Why Magnesium Glycinate?

Why Magnesium Glycinate is the Best Magnesium Supplement for General Use

Magnesium is a vital mineral that helps with over 300 important processes in your body, from keeping your muscles and nerves functioning to producing energy and maintaining heart health. Although you can get magnesium from food (here’s a link to magnesium-rich foods), many people don’t get enough due to poor diets, stress, or certain health issues. That’s where magnesium supplements come in handy. But not all magnesium supplements are created equal. Among the different options available, Magnesium Glycinate is widely considered the best for general use. It stands out because it’s easy on your stomach, absorbs well, and provides a broad range of health benefits.

1. Better Absorption than Other Types

One of the most important things to look for in a magnesium supplement is how well your body can absorb it. This is called bioavailability—basically, how much of the magnesium actually gets into your system and can be used by your body. Magnesium Glycinate is one of the top choices because it’s a chelated form of magnesium, meaning it’s bound to an amino acid (glycine), which makes it easier for your body to absorb.  It can reach up to 80% absorption after 6 hours! (see this link)

Other types of magnesium supplements, like Magnesium Oxide, don’t absorb nearly as well. In fact, only about 4% of the magnesium from Magnesium Oxide is actually used by your body1. Compare that to Magnesium Glycinate, which has much higher absorption rates, meaning more of it gets to where it needs to go.

The reason Magnesium Glycinate works so well is partly due to glycine. Glycine is a small amino acid that easily crosses the intestinal wall, taking magnesium with it. This allows your body to absorb Magnesium Glycinate more effectively than other non-chelated types, like Magnesium Citrate or Magnesium Oxide (2).

2. Gentle on the Stomach

A common issue with magnesium supplements is that they can upset your stomach. Certain types, like Magnesium Citrate or Magnesium Oxide, tend to have a laxative effect when taken in larger amounts, which can lead to diarrhea and cramping. This happens because these forms aren’t absorbed well, so they end up drawing water into your intestines, speeding up bowel movements (3).

Magnesium Glycinate, however, is known for being easy on your digestive system. Its chelated form helps minimize these unpleasant side effects, making it a good option for those with sensitive stomachs or gastrointestinal conditions like Irritable Bowel Syndrome (IBS) (4). That means you can take it regularly without worrying about running to the bathroom!

3. Wide Range of Health Benefits

Magnesium is involved in tons of bodily functions, and Magnesium Glycinate is especially good at addressing several common health concerns, from muscle cramps to anxiety, sleep troubles, and even heart health. Here are some of the main benefits:

• Relaxes Muscles and Eases Cramps: Magnesium is essential for muscle function. If you’re low in magnesium, you might experience cramps or muscle spasms. This is particularly common in athletes or people who are very active. Magnesium Glycinate is great at relieving these symptoms because it’s absorbed so well (5).
• Helps Calm Anxiety: The glycine in Magnesium Glycinate also plays a role in calming your brain and nervous system. Glycine acts as an inhibitory neurotransmitter, which means it helps calm down overactive neurons. This makes Magnesium Glycinate a good option for reducing symptoms of anxiety, stress, and even mild depression (6).
• Improves Sleep Quality: Glycine also helps with sleep. It lowers your body temperature and helps calm your nervous system, making it easier to fall and stay asleep. When combined with magnesium, which regulates a neurotransmitter called GABA (responsible for relaxation), Magnesium Glycinate is an excellent choice for people struggling with insomnia (7). Studies show that taking magnesium can help you fall asleep faster and improve your overall sleep quality.
• Supports Blood Sugar Control: Magnesium is crucial for regulating insulin and managing glucose levels in the body. Low magnesium levels have been linked to an increased risk of type 2 diabetes and other metabolic issues. By improving your magnesium intake with Magnesium Glycinate, you can help stabilize your blood sugar and reduce your risk of developing diabetes (8), a key contributor to magnesium deficiency. 
• Boosts Heart Health: Magnesium is essential for a healthy heart, helping to regulate blood pressure, support blood vessel function, and maintain a normal heart rhythm. Supplementing with Magnesium Glycinate can help reduce the risk of high blood pressure and support overall cardiovascular health (9)..

• Helps Vitamin D: Vitamin D requires magnesium in order to be metabolized and made useful to the body (13).

4. Glycine's Added Benefits

One of the cool things about Magnesium Glycinate is that you also get the added perks of glycine. Glycine isn’t just there to help magnesium absorb better—it’s also a useful amino acid in its own right. It helps with detoxification, tissue repair, and brain function. Plus, glycine is a precursor to glutathione, one of the body’s most powerful antioxidants that fights oxidative stress and inflammation (10).

Together, magnesium and glycine create a powerful combo for calming anxiety, promoting better cognitive function, and helping you stay mentally sharp (11).

5. Safe for Long-Term Use

Unlike some other forms of magnesium, Magnesium Glycinate is safe to take for long periods of time. Since it doesn’t cause digestive issues or other common side effects, you can continue using it to keep your magnesium levels in check without any concerns (12).

This makes it perfect for everyday supplementation, especially since many people don’t get enough magnesium from their diets. Leafy greens, nuts, and seeds are high in magnesium, but even people with a decent diet can benefit from supplementation to meet their daily needs.

So…..

If you’re looking for a reliable, all-purpose magnesium supplement, Magnesium Glycinate is hands down one of the best options out there. It’s easy for your body to absorb, gentle on your stomach, and offers a wide range of health benefits, from reducing muscle cramps and anxiety to improving sleep, heart health, and blood sugar control. Plus, the added benefits of glycine make it an even more powerful choice for mental and cognitive health. Whether you’re managing a specific issue or just trying to ensure you get enough magnesium, Magnesium Glycinate is a versatile, safe, and effective option for long-term use.

References

1. Magnesium Oxide Bioavailability – National Institutes of Health. ↩
2. Chelated Magnesium and Absorption – American Journal of Clinical Nutrition. ↩
3. Magnesium and Digestive Health – The Journal of Gastroenterology. ↩
4. Magnesium in IBS – PubMed Central. ↩
5. Magnesium for Muscle Health – Sports Medicine Reviews. ↩
6. Glycine and Anxiety – Neuropsychopharmacology Journal. ↩
7. Magnesium and Sleep – Sleep Medicine Reviews. ↩
8. Magnesium and Blood Sugar Control – Diabetes Care Journal. ↩
9. Magnesium and Heart Health – American Heart Association. ↩
10. Glycine and Detoxification – The Journal of Biological Chemistry. ↩
11. Magnesium, Glycine, and Cognitive Function – The Journal of Nutrition. ↩
12. Long-Term Magnesium Supplementation – Nutrients Journal. ↩
13. Study: Magnesium and Vitamin D - https://www.eurekalert.org/news-releases/891683