Magnesium Glycinate: Benefits, Bioavailability, and Dosage Guide
Written by Valeria Briancesco & Reviewed by Paul Holmes.
Magnesium is an essential mineral involved in over 300 biochemical processes within the body, including muscle and nerve function, energy production, and bone health.
Despite its importance, magnesium deficiency is common due to poor dietary habits and absorption issues. This deficiency can lead to fatigue, muscle cramps, and even cardiovascular problems.
In this article, we will talk about magnesium glycinate benefits and more.The recommended daily dosage for magnesium varies by age and gender, with adults generally requiring 200-400 mg per day. Pregnant women should consult a healthcare professional for tailored advice.
Ensuring sufficient dietary magnesium intake is crucial for meeting these needs, and while a balanced diet can help, supplementation may be necessary for those with low intake or specific health conditions.
Dietary supplements play a significant role in helping individuals meet their daily magnesium requirements.Choosing the correct type of magnesium is crucial for effective supplementation.
Magnesium glycinate benefits individuals by offering high bioavailability and minimal gastrointestinal side effects, making it a standout option for those looking to improve their overall health and well-being.
Key Highlights
- Magnesium is crucial for 300+ biochemical processes in the body.
- Deficiency symptoms include fatigue, muscle cramps, and poor bone health.
- Magnesium glycinate benefits include superior absorption and gentle digestion.
What is Magnesium Glycinate?
Magnesium Glycinate is a compound that combines magnesium with glycine, an amino acid involved in the formation of collagen and elastin, bile acid function, and neurotransmission in the central nervous system.
Due to its high absorption rate and gentle nature on the digestive system, magnesium glycinate is considered one of the most effective forms of magnesium supplementation.
This makes it an excellent choice for individuals seeking to boost their magnesium levels without experiencing gastrointestinal discomfort.
How Magnesium Glycinate Differs from Other Forms of Magnesium
Magnesium comes in various forms, each tailored for specific purposes. For example:
- Magnesium Sulfate (Epsom Salts): Often used in baths to relax muscles or administered intravenously for severe deficiencies.
- Magnesium Citrate: Known for its ability to improve digestion and alleviate constipation.
- Magnesium Oxide: Commonly used for heartburn but has lower absorption rates.
- Magnesium Hydroxide (Milk of Magnesia): Effective as a laxative for short-term use.
What sets magnesium glycinate apart is its chelated form, where magnesium is bound to two molecules of glycine. This unique structure ensures superior absorption while minimising common side effects like gastrointestinal upset.
Potential Benefits Of Magnesium
- Magnesium contributes to the maintenance of normal teeth.
- Magnesium contributes to the maintenance of normal bones.
- Magnesium has a role in the process of cell division.
- Magnesium contributes to normal protein synthesis.
- Magnesium contributes to normal psychological function.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to the normal functioning of the nervous system.
- Magnesium contributes to normal energy-yielding metabolism.
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to a reduction of tiredness and fatigue.
Key Takeaways:
Magnesium glycinate offers a dual benefit:
- Magnesium: Provides essential support for bone, muscle, and cardiovascular health.
- Magnesium: Doesn't cause gastrointestinal discomfort.
- Magnesium: Come's in different forms that tailor to specific purposes.
Magnesium Deficiency: Symptoms and Solutions
Magnesium deficiency, or hypomagnesemia, can occur due to inadequate dietary intake, certain medications, or chronic health conditions. Magnesium deficiencies are linked to various health issues, including migraine headaches.
Common Symptoms of Magnesium Deficiency
- Muscle cramps and spasms
- Fatigue and weakness
- Irregular heartbeat
- Nausea and loss of appetite
- Mental health issues such as anxiety and depression
It is important to get enough magnesium through diet or supplements to prevent these symptoms. Long-term deficiency can lead to more severe health issues, including osteoporosis and cardiovascular disease.
Addressing this deficiency through diet and supplements, such as magnesium glycinate, is essential for maintaining health.
Introducing Naturcan's New Magnesium Powder
Magnesium now available in powder form for the ultimate versatility. Introducing Naturecan's Triple Unflavoured Magnesium Powder; Containing Magnesium Bisglycinate, some of its key benefits include;
- Highly Absorbable: This chelated form of magnesium is more bioavailable than other forms, improving absorption and effectiveness.
- Supports Muscle Function: Helps prevent muscle cramps and spasms by maintaining proper magnesium levels.
- Promotes Relaxation and Sleep: Calms the nervous system, aiding in better sleep quality and reducing insomnia symptoms.
- Reduces Stress and Anxiety: Helps regulate cortisol levels, promoting relaxation and reducing symptoms of anxiety.
- Bone Health: Contributes to healthy bone density by supporting calcium absorption and retention.
- Supports Heart Health: Helps regulate blood pressure and supports cardiovascular function.
- Gentle on the Stomach: Less likely to cause digestive upset or diarrhea compared to other magnesium supplements.
Our Triple Magnesium Powder combines Magnesium Lactate, Magnesium Bisglycinate and Magnesium Citrate. This triple blend provides you with all of the essential minerals that your body needs to promote wellness and combat health issues or imbalances.
What Is Magnesium Lactate?
Magnesium lactate is a compound formed by combining magnesium with lactic acid. When supplemented, it acts as an essential mineral that plays a crucial role in many bodily functions, such as nerve function, muscle relaxation, energy production, and bone health.
What Is Magnesium Citrate?
Magnesium citrate combines magnesium with citric acid. It's one of the most commonly used magnesium salts for supplementation due to its relatively high bioavailability - meaning it is easily absorbed by the body.
Magnesium citrate is often used to correct magnesium deficiencies or to support various bodily functions where magnesium plays a critical role, such as muscle function, nerve transmission, and bone health.
The Benefits Of Magnesium Powder VS Tablet Form
Taking magnesium in powdered form offers several advantages over traditional pills or capsules:
Better Absorption: Powdered magnesium can be dissolved in water, which may enhance its absorption compared to tablets or capsules that need to be broken down in the digestive system.
Faster Acting: Liquid or powdered magnesium may be absorbed more quickly, offering faster relief, especially for muscle cramps or sleep issues.
Adjustable Dosage: Powders allow for more flexible and precise dosing, enabling users to tailor their intake based on personal needs.
Easier on the Stomach: Powdered magnesium may be gentler on the digestive system, reducing the risk of stomach upset or diarrhea that can be caused by tablets.
Hydration: When mixed with water, powdered magnesium contributes to hydration, making it an easy addition to your daily liquid intake.
Overall, powdered magnesium offers convenience, better absorption, and easier dosage control.
Natural Sources of Magnesium
Magnesium can be found naturally in many foods, contributing to dietary magnesium intake, including:
- Leafy Greens: Spinach, kale, and Swiss chard
- Nuts and Seeds: Almonds, cashews, and pumpkin seeds
- Legumes: Black beans, lentils, and chickpeas
- Whole Grains: Brown rice, quinoa, and oats
- Dairy Products: Milk and yoghurt
- Seafood: Salmon and mackerel
Incorporating these foods into your diet can help maintain healthy magnesium levels and reduce the risk of deficiency.
Types of Magnesium: Which One is Best for You?
Magnesium comes in various forms, each with unique properties and benefits. Understanding the distinctions can help individuals choose the most suitable magnesium supplement for their needs.
Top 10 Types of Magnesium
- Magnesium Glycinate: High bioavailability and gentle on digestion, excellent for improving sleep and reducing anxiety.
- Magnesium Citrate: Natural laxative properties, ideal for alleviating constipation.
- Magnesium Oxide: Cost-effective, primarily used as an antacid.
- Magnesium Malate: Supports energy production, suitable for chronic fatigue.
- Magnesium L-Threonate: Enhances cognitive health, improving memory and focus.
- Magnesium Chloride: Effective for topical applications, relieving muscle soreness.
- Magnesium Sulfate: Known as Epsom salt, widely used in baths for muscle relaxation.
- Magnesium Carbonate: Neutralises stomach acid, supports digestive health.
- Magnesium Taurate: Combines magnesium with taurine for heart health.
- Magnesium Aspartate: Boosts energy metabolism, aids athletic performance.
Bioavailability and Absorption of Magnesium Glycinate
One of the standout features of magnesium glycinate is its superior bioavailability compared to other magnesium forms.
Bioavailability refers to how effectively a substance is absorbed and utilised by the body. Magnesium glycinate, being chelated to glycine, is absorbed more efficiently in the digestive tract, reducing the likelihood of side effects like diarrhoea, which are common with other magnesium forms such as magnesium oxide.
This high absorption rate ensures that a greater proportion of the magnesium consumed is available for the body to use in critical functions, such as regulating muscle contractions, nerve signals, and enzyme reactions.
Dosage and Best Supplements to Take with Magnesium
Recommended Dosage
- Adults: 200-400 mg daily, depending on individual needs and health conditions.
- Pregnant Women: Consult with a healthcare professional for tailored advice.
Timing
Magnesium is most effective when taken in the evening, as it promotes relaxation and enhances sleep quality.
Best Supplements to Combine with Magnesium
- Melatonin: Works synergistically with magnesium to improve sleep quality and regulate sleep cycles.
- Vitamins D3 and K2: Essential for bone and cardiovascular health, these vitamins enhance magnesium's effects on bone density.
- Zinc: Boosts immune function and supports muscle recovery when paired with magnesium.
Read more about our supplements in our Vitamins & Minerals Guide
Conclusion
Magnesium glycinate is a highly effective form of magnesium supplementation due to its superior absorption, gentle digestion, and broad-spectrum health benefits.
From reducing muscle cramps and improving sleep to supporting mental health and cardiovascular function, magnesium glycinate addresses various health needs. Its combination with glycine further enhances its efficacy, making it a preferred choice for many individuals.
Coupled with a healthy diet and complementary supplements like CBD and melatonin, magnesium glycinate can significantly improve overall wellbeing and quality of life.For individuals seeking a reliable way to increase their magnesium intake, Naturecan’s Zinc and Magnesium Capsules provide a convenient and high-quality option. Always consult with a healthcare provider to determine
FAQs About Magnesium Glycinate
Is magnesium glycinate the best form of magnesium?
Magnesium glycinate is highly bioavailable and gentle on the stomach, making it an excellent choice for most individuals, especially those seeking improved sleep and reduced anxiety.
What is the difference between magnesium citrate and glycinate?
Magnesium citrate is primarily used for digestive health and relieving constipation, while glycinate is better suited for relaxation, muscle health, and overall wellbeing.
Can magnesium be taken with other supplements? Yes, magnesium can be combined with supplements such as CBD, melatonin, zinc, and vitamins D3 and K2 for enhanced health benefits.
How long does it take to see the benefits of magnesium supplementation? Improvements in sleep and stress levels can often be noticed within a few days, while long-term benefits, such as improved bone density and heart health, develop with consistent use.
Are there any side effects of taking magnesium glycinate? Magnesium glycinate is generally well-tolerated. However, excessive intake may cause mild gastrointestinal upset. Consult a healthcare provider for personalised dosage advice.
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