Magnesium Glycinate: Uses, Benefits, Side Effects, and More

magnesium glycinate

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Magnesium glycinate is a powerful supplement that can improve sleep health, increase energy levels, and improve overall well-being when taken on a regular basis. 

Magnesium is an essential mineral that plays a critical role in over 300 biochemical reactions in the human body. It contributes to the health and functioning of your bones, heart, muscles, and brain.

However, many people may not get enough of this vital nutrient in their diet, leading to a need for supplementation.

In this article, we will discuss the benefits of taking magnesium glycinate for your health and explain how it can help you live a healthier life. 

Types of Magnesium

A. Magnesium Oxide

Magnesium oxide has laxative properties and is often used to relieve occasional constipation. It works by drawing water into the intestines, softening the stool, and promoting bowel movements.

B. Magnesium Citrate

Magnesium citrate is another popular form of magnesium, often used for its laxative properties. While it also offers good bioavailability, it can cause digestive discomfort in some people.

C. Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium, meaning it’s attached to another molecule (glycine, in this case) for better absorption. It is considered one of the best forms of magnesium for supplementation due to its high bioavailability and gentleness on the stomach.

D. Other Forms of Magnesium

Several other forms of magnesium are available as supplements, including:

Magnesium Chloride: Magnesium chloride can also be used in topical applications, such as magnesium oil or baths, for transdermal absorption to potentially alleviate muscle cramps and soreness and promote relaxation.

Magnesium Malate: Magnesium malate is a form of magnesium that is commonly used for two primary purposes: addressing magnesium deficiencies in the body and supporting energy production. The combination of magnesium and malic acid, found in magnesium malate, may also offer potential benefits for individuals with fibromyalgia or muscle pain.

Each has specific uses and benefits; the best choice depends on your health needs and goals.

Uses of Magnesium Glycinate

A. Sleep and Relaxation

Magnesium glycinate is often used to promote relaxation and improve sleep quality. Magnesium plays a role in regulating neurotransmitters, which send signals throughout the brain and nervous system.

A deficiency in magnesium is linked to heightened stress and difficulty sleeping.

Glycine, the amino acid in magnesium glycinate, acts as an inhibitory neurotransmitter in the brain, promoting relaxation and supporting healthy sleep patterns.

Additionally, magnesium itself plays a role in regulating the body’s melatonin production, a hormone that helps regulate sleep-wake cycles. These factors contribute to magnesium glycinate’s reputation for supporting improved sleep quality.

By helping to regulate the nervous system, magnesium glycinate can promote a feeling of calm, improve mood, and aid in achieving a good night’s sleep.

B. Bone Health

Magnesium is crucial for bone health. It’s involved in the formation of bone structure and aids in the absorption of calcium, another vital mineral for bone health. Due to its high bioavailability, magnesium glycinate is an excellent choice for those looking to support their bone health.

C. Heart Health

Magnesium glycinate supports heart health by contributing to the maintenance of normal heart rhythm. It can help control the electrical activity in the heart and the dilation of blood vessels, thereby potentially reducing the risk of hypertension and other heart-related conditions.

Furthermore, magnesium is involved in the process of energy production and muscle contraction, which are essential for heart function.

D. Mental Health

Magnesium glycinate has been studied for its potential benefits in improving various aspects of mental health. It’s recognized for its calming effects on the brain and its ability to promote better sleep quality, which is crucial for overall mental well-being.

Taking magnesium glycinate will improve mental health and help resolve any issues over time by helping with cellular regeneration in every area of your body, including the brain. 

E. Digestive Health

Magnesium glycinate is often used to help alleviate symptoms of digestive discomfort. It works by relaxing the gastrointestinal tract muscles and neutralizing stomach acid. This can help with conditions such as heartburn, indigestion, and constipation.

It’s also gentler on the stomach compared to other forms of magnesium, making it a preferred choice for those with sensitive digestive systems.

F. Other potential uses

Magnesium glycinate is also being studied for other potential health benefits, such as its role in managing premenstrual syndrome (PMS) symptoms, reducing migraines, and supporting overall brain function.

Health Benefits of Magnesium Glycinate

A. Heart Health

  1. Blood Pressure Regulation: Magnesium is known to help maintain normal blood pressure levels. Its role in relaxing blood vessels can contribute to overall cardiovascular health.
  2. Heart Rhythm Regulation: By supporting healthy muscle function, including the heart muscle, magnesium can contribute to maintaining a regular heartbeat.
  3. Cholesterol Management: Research shows magnesium can help regulate cholesterol levels. 

B. Mental Health and Mood Stabilization

  1. Neurotransmitter Production: Magnesium is involved in the production of neurotransmitters, the brain chemicals that transmit signals between nerve cells and influence mood.
  2. Stress Reduction: The glycine in magnesium glycinate can calm the brain and promote relaxation.
  3. Depression Management: Research shows that magnesium might help manage symptoms of depression, but more research is needed.

C. Digestive Health

  1. Constipation Relief: While magnesium glycinate is less likely to cause diarrhea compared to other forms of magnesium, it can still help
    relieve occasional constipation.
  2. Nutrient Absorption: Magnesium plays a role in digestion, helping the body break down foods and absorb nutrients effectively.
  3. Reduced Risk of Digestive Disorders: Maintaining adequate magnesium levels can support overall digestive health and reduce the risk of conditions like irritable bowel syndrome.

D. Bone Health

  1. Bone Density: Magnesium is essential for bone health, playing a role in the formation of bone structure and improving bone density.
  2. Calcium Absorption: Magnesium aids in the metabolism and absorption of calcium, another crucial mineral for bone health.
  3. Reduced Risk of Osteoporosis: Adequate magnesium intake is associated with a lower risk of osteoporosis.

E. Sleep and Relaxation

  1. Improved Sleep Quality: The glycine in magnesium glycinate has a calming effect, which can promote better sleep quality.
  2. Reduced Insomnia: It may also help individuals who struggle with insomnia to fall asleep more quickly and easily.
  3. Stress Management: By promoting relaxation and reducing anxiety, magnesium glycinate can help manage stress levels.

Side Effects of Magnesium Glycinate

A. Positive Side Effects

  1. Improved Overall Well-Being: Many people report feeling more relaxed and experiencing better sleep after taking magnesium glycinate.
  2. Better Digestive Health: It can help with digestive discomfort and constipation.
  3. Enhanced Mood and Mental Health: Some individuals notice improvements in mood and reductions in symptoms of depression or anxiety.

B. Negative Side Effects

  1. Digestive Issues: Like other forms of magnesium, magnesium glycinate can cause improve your digestion, but to do this at first it might seem irregular to get your digestive system back on track. 
  2. Increased Sleepiness: Because magnesium glycinate can be used as a sleep aid, some people reported it making them drowsy before bed. 

Dosage and Supplementation

A. Recommended dosage

The recommended daily allowance (RDA) for magnesium varies by age and sex. The typical dosage is 350mg which can be increased over time. 

B. Different Forms of Magnesium Supplements

Magnesium supplements come in various forms such as: 

  • Gummy: Magnesium that comes in gummy form, while it might taste good, is not the most bioavailable because a majority of it will get digested.
  • Liquid: Drinking diluted magnesium supplement drinks will only allow your body to receive a small amount, but it is good for those who want to try it and dislike pills.
  • Tablet: Tablets are a pretty common way of taking magnesium glycinate. However, they are typically full of fillers and not much magnesium since they must be pressed together.
  • Capsules: Capsules are the most bioavailable for your body and the best way to take magnesium because you can get it in its raw form.

Each type has different levels of bioavailability and different effects on the body.

C. How to Choose the Right Supplement

When choosing a magnesium glycinate supplement, look for products that are third-party tested for quality and purity. Also, consider factors like dosage, form (tablet, capsule, powder), and any additional ingredients.

D. Why Lab Tests are Crucial Before Buying

Lab tests can verify the purity and potency of a supplement. They can also detect any contaminants, such as:

  • Heavy Metals
  • Harmful Microbes.
  • Fillers 
  • Solvents

Always look for products that have undergone rigorous third-party testing.

Final Thoughts

Magnesium glycinate is a highly bioavailable form of magnesium that can offer numerous benefits for health and well-being. It can support cardiovascular health, aid in glucose metabolism, promote better digestive health, and strengthen bones.

It can also help improve sleep quality, reduce stress, and may enhance mood and mental health.

Choosing a high-quality magnesium glycinate supplement is crucial. Look for products from reputable companies that use third-party testing to ensure their supplements’ quality, purity, and potency.

This ensures you’re getting exactly what’s on the label and nothing you don’t want, like contaminants or unnecessary additives.

Whether you’re looking to improve your sleep, manage stress, or support your overall health, it might be worth considering adding this powerful mineral to your wellness routine.


These statements have not been evaluated by the Food and Drug Administration. These products/services are not intended to diagnose, treat, cure, or prevent any disease.

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