Magnesium Glycinate: A Highly Absorbable Form

Magnesium is a vital mineral involved in hundreds of physiological processes in the body. It plays a key role in muscle function, mood regulation, and sleep improvement, making its benefits hard to overlook. Despite being present in various foods, many individuals struggle to meet their daily magnesium requirements and may experience deficiency. Not all magnesium supplements are the same. Among the various forms available, magnesium glycinate is a highly absorbable and gentle option that is easy on the stomach, making it ideal for supplementation.

What is Magnesium Glycinate?

Magnesium glycinate is a chelated form of magnesium, meaning magnesium is bound to the amino acid glycine, which enhances its bioavailability and absorption. This makes it easier for the body to utilize magnesium efficiently.

Magnesium Glycinate Health Benefits

Magnesium glycinate offers numerous health benefits due to its high bioavailability and superior absorption. Its chelation with glycine minimizes gastrointestinal discomfort, making it a popular choice for supplementation.

Research links increased magnesium intake to a reduction in the risk of heart failure and stroke, with a 22% and 7% reduction in risk per 100mg/day, respectively (Fang et al., 2016). Magnesium also plays a crucial role in mental health—its deficiency has been associated with anxiety and depression, and its supplementation has been shown to improve mood and cognitive function (Barbagallo & Dominguez, 2019). Furthermore, magnesium glycinate is beneficial for muscle function, promoting relaxation and reducing cramps, which is especially useful for athletes (Šoher & Banjari, 2021). Adequate magnesium intake is also essential for bone health and metabolic processes, particularly in growth (Batta et al., 2017). Due to its efficient absorption, magnesium glycinate minimizes competition with other minerals (Siebrecht, 2013). Additionally, higher magnesium intake has been associated with lower inflammation and improved brain health (Alateeq et al., 2024).

Recommended Dosage 

The dietary intake of magnesium for adults as per The Food Safety Standards Authority of India (FSSAI RDA GUIDELINES, 2020) is as follows:

Adults:

• Men: 385 mg/day 
• Women: 325 mg/day
• Pregnant Women: 385 mg/day 

Magnesium Glycinate vs. Other Forms of Magnesium

Magnesium glycinate is absorbed more efficiently than many other forms of magnesium, including inorganic salts like magnesium oxide. This is due to its chelated structure, which enhances absorption without competing with other minerals in the digestive tract (Siebrecht, 2013). Unlike some magnesium forms, magnesium glycinate is less likely to cause gastrointestinal discomfort, such as bloating or diarrhea (Siebrecht, 2013; Umoh et al., 2023).

Who Can Benefit from Magnesium Glycinate?

Magnesium glycinate is beneficial for a wide range of individuals, including working professionals, athletes, and those with specific health concerns. Magnesium supplementation has been linked to various mental health benefits, including stress reduction, anxiety relief, and improved sleep quality.

• Stress Relief: Studies show that magnesium helps manage stress levels, especially in individuals with low magnesium status. When combined with vitamin B6, it has been found to significantly reduce stress and improve physical activity capacity in stressed adults (Noah et al., 2021).
• Anxiety Reduction: Systematic reviews indicate that magnesium supplementation can significantly reduce anxiety, with most studies showing positive outcomes (Rawji et al., 2024). It has also been proven effective in post-surgery recovery (Saba et al., 2022).
• Better Sleep: Magnesium plays a key role in sleep regulation. Studies have demonstrated that magnesium supplementation can improve sleep duration and quality, particularly for individuals struggling with sleep disturbances (Breus et al., 2024; Rawji et al., 2024).

Choosing the Right Magnesium Glycinate Supplement

When selecting a magnesium glycinate supplement, it’s important to choose a high-quality product. Unived’s Magnesium Glycinate stands out for its superior bioavailability and gentle formulation, for better absorption without gastrointestinal discomfort. It is 100% vegan and free from unnecessary additives, making it a clean choice for optimal health. 

References

Alexander, R., Rawji, M., Peltier, K., et al. (2024). Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. https://doi.org/10.7759/cureus.59317

Batta, A. (2017). Maintenance of milieu interieur by magnesium. IJCRMS, 4(12), 22-32. https://doi.org/10.22192/IJCRMS.2017.03.12.004

Lamontagne, C., Sewell, J. A., Vaillancourt, R. G., & Kuhzarani, C. (2012). Rapid resolution of chronic back pain with magnesium glycinate in a pediatric patient. Journal of Pain and Relief, 1, 1-3. https://doi.org/10.4172/2167-0846.1000101

Siebrecht, S. (2013). Magnesium bisglycinate as a safe form for mineral supplementation in human nutrition.

Noah, L., Dye, L., et al. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. Stress and Health, 37(5), 1000-1009. https://doi.org/10.1002/SMI.3051