Your guide to magnesium glycinate

Magnesium glycinate is a highly absorbable form of magnesium created by binding elemental magnesium with glycine, an amino acid. This combination enhances bioavailability and makes it gentler on the digestive system compared to other magnesium forms like oxide or citrate. It's commonly used to support muscle relaxation, restful sleep, and nervous system health without the laxative effects associated with other magnesium supplements.

What is magnesium glycinate?

Magnesium glycinate (also called magnesium bisglycinate) is formed by chelating magnesium to glycine. This binding process protects the magnesium as it moves through the digestive system, allowing for better absorption and reduced gastrointestinal discomfort. Unlike magnesium citrate or oxide, which can cause digestive upset, magnesium glycinate is known for being gentle on the stomach.

How much magnesium glycinate should I take?

The optimal amount of magnesium glycinate depends on individual health needs, diet and advice from your healthcare professional.

According to the Australian Nutrient Reference Values, the recommended daily intake (RDI) of magnesium for adults is:

• Men over 30: 420mg per day
• Women over 30: 320mg per day

Supplement dosages vary by product, so it's essential to follow the product's dosage instructions and consult a healthcare professional before starting any new supplement, especially if you have pre-existing health conditions or are taking medications.

When to take magnesium glycinate

Magnesium glycinate can be taken at any time of day, though many people prefer taking it in the evening or before bed due to its calming properties and support for restful sleep. It can be taken with or without food, as it's gentle on the stomach. For best results, take it consistently at the same time each day.

What are the benefits of magnesium glycinate?

Magnesium plays a role in over 300 enzymatic processes in the body. Magnesium glycinate is commonly used to support muscle relaxation and recovery, promote restful sleep, assist with stress management, and maintain healthy nervous system function. Research suggests it may be better absorbed than magnesium oxide and is less likely to cause digestive discomfort.

What is the difference between magnesium glycinate and other forms of magnesium?

Different magnesium supplements are created by binding magnesium to different compounds. Magnesium citrate is bound to citric acid, magnesium oxide to oxygen, and magnesium chloride to chloride, with each form offering different absorption characteristics and digestive effects. Magnesium glycinate, where magnesium is chelated to the amino acid glycine, is widely used for its high bioavailability and is generally well tolerated, making it a popular choice for those sensitive to other magnesium forms.