Magnesium glycinate is the magnesium supplement that bonds magnesium to glycine, which is an amino acid. This form is also known to as magnesium bisglycinate or magnesium diglycinate. The glycine helps transport magnesium effectively across cell membranes so your body better absorbs and utilizes it. Compared to other forms of magnesium, magnesium glycinate has higher bioavailability, meaning more magnesium gets absorbed into your bloodstream instead of passing out through urine.
More regularity and relief from constipation
One of magnesium’s roles is drawing water into your intestines to keep your digestive system hydrated. It also helps relax smooth intestinal muscles and relieve constipation. Glycinate is generally gentle on sensitive digestion too. Many people benefit from raised magnesium levels through supplementation, including:
- Active individuals. Magnesium supports energy production, electrolyte balance, bone health, and muscle recovery. Intensive athletes often require more magnesium.
- People experiencing chronic stress. Magnesium helps moderate your neurotransmitter balance and cortisol levels.
- Those with sleep issues or insomnia symptoms. Magnesium glycinate promotes restful sleep.
- People experiencing muscle cramps and spasms. Proper magnesium levels support muscle function.
- Folks with occasional constipation. Magnesium draws water into your colon for regularity.
- Pregnant women. Demand for magnesium increases in pregnancy. Supplements prevent depletion.
- Older adults. Magnesium absorption tends to decrease with age. Supplements help make up the shortfall.
- Those taking medications like diuretics or PPIs. Some medications negatively affect magnesium status.
What form of magnesium should you choose?
Magnesium glycinate contains two parts:
- Elemental Magnesium – The actual magnesium your body needs.
- Glycinate – An amino acid (glycine) that facilitates magnesium absorption.
This chelated form has superior bioavailability compared to popular forms like magnesium oxide. It’s also gentle on digestion. Magnesium oxide, for example, sometimes causes stomach upset and diarrhea due to its osmotic effect drawing water into your digestive tract. Magnesium glycinate does not have this laxative effect, so it’s better tolerated. Always purchase supplements from reputable brands and read the elemental magnesium listed on the label. Avoid “mystery magnesium” products that don’t disclose the type of magnesium or actual elemental amounts. High-quality glycinate supplements should also contain a few unnecessary additives and fillers.
What’s the optimal magnesium glycinate dosage?
Clinical studies often use dosages of 3-6 mg of elemental magnesium per kilogram of body weight. For a 150-pound person, that equals roughly 200-400mg of elemental magnesium daily. These quantities deliver therapeutic benefits without causing diarrhea when the best magnesium to take glycinate is the source. Start low and gradually increase every few days to find your optimal dosage based on benefits and digestive tolerance. Divide your daily total into smaller doses 2-3x per day for steady nutrient levels. Pair with a B-complex vitamin for better magnesium absorption and enhanced benefits. If loose stools occur, lower your dose. Taking magnesium glycinate before bed often improves sleep without nighttime bathroom trips!
