Magnesium Glycinate

Magnesium Glycinate

Magnesium is a mineral that is involved in over 300 enzymatic reactions inside the body and is essential to health. Unfortunately, it is also one of the most common nutritional deficiencies, which is why supplementing with magnesium is so frequently recommended. However, did you know that the absorption rate and bioavailability of magnesium supplements differ immensely depending on the kind used? Let's take a closer look at one of the more bioavailable forms, magnesium glycinate.

Chelated forms and those that dissolve in liquid are thought to offer better absorption in the digestive tract than less soluble forms, meaning they’re better utilized by the body than other forms, such as magnesium oxide. Magnesium glycinate (also often referred to as magnesium bisglycinate, or diglycinate) contains two glycine molecules and one magnesium molecule and is considered a true chelate. It is one of the most effective forms of supplemental magnesium because it offers enhanced bioavailability and absorption, and is especially fast-acting, well-tolerated, and does not cause loose stools, like many other forms of magnesium.

Because magnesium glycinate provides glycine in addition to magnesium, you are also benefitting from what glycine offers to health. So, what is this form used for? Most notably, glycine plays a crucial role in the central nervous system, so helps improve sleep, sharpens memory, and balances mood. It acts as an alternative to mood-stabilizers because it stimulates the production of serotonin; a key feel-good neurotransmitter. Glycine is also helpful to enhance cognitive function and mitigate damage to the brain following a stroke. In addition, glycine helps increase insulin sensitivity and decreases blood sugar.

Who Needs Magnesium Glycinate?

Magnesium glycinate offers the benefits of magnesium and glycine combined. It is typically recommended for sleep disorders, to improve mood balance, to enhance memory, support muscle and nerve function, as well as to correct magnesium deficiency.

Magnesium Glycinate Potency & Formats

Potency

These supplements are typically available in a dose range of 120 - 125 mg capsules or tablets, and the recommended daily dose is usually between 250 and 420 mg.

Formats

Magnesium glycinate comes in several forms, including liquid and capsule form and is also available in powder form which can be added to smoothies and shakes. Capsules are the most common type of magnesium glycinate supplement.

Getting The Most Out of Your Supplement

Magnesium glycinate should ideally be taken with food or fluids to reduce the possibility of GI disturbances. Magnesium glycinate can also be combined with other nutrients according to what you are trying to address. Some of the nutrients that pair especially well with magnesium include; Calcium, the B family of Vitamins, Vitamin D, Zinc, Potassium, Iron, Boron, Phosphorus, Silica, Collagen, and omega-3 fatty acids.