Glycine molecules are attached to magnesium ions to form magnesium glycinate. The “chelated” nature of glycinate makes it easier to absorb. The reason is glycine, which stabilizes magnesium so it won’t react with stomach acid and pass through. It increases cellular magnesium levels effectively by increasing bioavailability.
Why choose magnesium glycinate over other forms?
Magnesium compounds like citrate, chloride, and oxide. However, glycinate stands out in terms of superior absorption and tolerability.
- Better absorption – Chelated glycine prevents stomach acid reactions for more magnesium getting into cells. Up to 90% absorption compared to 20-50% for other kinds.
- Fewer laxative effects – Magnesium draws water into the intestines which causes diarrhea. However, highly absorbable glycinate minimizes the laxative effect common with other versions.
- Less gas or bloat – Since magnesium glycinate doesn’t sit in the intestines, you’ll experience less flatulence or stomach discomfort.
- Improves sleep quality – Glycine has calming effects on the body that promote restfulness. Magnesium is also critical for sleep and glycinate optimizes levels better.
how to choose best magnesium supplement? The key takeaway is that you need a form like glycinate to maximize absorption while avoiding unwanted digestive side effects. Yes, it usually costs a little more than cheaper compounds like oxide or sulfate salts but you get what you pay for in terms of results.
Who needs supplemental magnesium glycinate?
Many people use magnesium supplements to correct or avoid a deficiency causing unwanted symptoms. But others take it proactively knowing how critical this mineral is for things like energy, sleep, muscles, nerves, bones, immunity, and more.
- Chronic Stress – Stress quickly depletes magnesium and causes many deficiency symptoms. Glycinate replenishes low stores to counter stress.
- Insomnia Problems – Magnesium glycinate combats restless sleep thanks to glycine and the mineral’s ability to calm the nervous system and muscles.
- Constipation Issues – While loose stools occur, most experience relief from magnesium drawing water into the colon and improving bathroom regularity.
- Leg Cramps or Spasms – Magnesium relaxes contracted muscles or nerves causing these sudden painful cramps in the legs or eyelids.
- Migraine Headaches – Research shows magnesium deficiency correlates with the severity and frequency of migraine attacks. Supplementing helps prevent headaches.
- Asthma Symptoms – Studies demonstrate magnesium lessens bronchial reactivity and wheezing attacks resulting in easier breathing.
If you regularly experience any magnesium deficiency related symptoms, try adding a highly absorbable glycinate supplement to see if it provides relief.
Is there a specific dosage for magnesium glycinate?
Your individual needs for magnesium glycinate depend on your diet, health issues, and other factors. Men need 420mg and women 320mg. The average person needs 400-600mg of calcium from food and supplements. 200-400mg of elemental magnesium is the most common glycinate dosage for maintenance. It meets general wellness needs including improved sleep, less stress, and muscle comfort. Many headaches, restless legs, constipation, etc., are treated with 400-800mg. Starting low and gradually increasing every few days while noting improvements in deficiency symptoms is best. Find the “sweet spot” for minimal side effects. Using less magnesium glycinate yields the same results.
