Everything you need to know about Magnesium Glycinate

Everything you need to know about Magnesium Glycinate

Magnesium Glycinate: Benefits, Dosage and Why Food-Grown Forms Are Better

Magnesium is one of the most important minerals for human health, yet many people in the UK and worldwide are not meeting their daily requirements. Magnesium glycinate has become popular as a highly absorbable and gentle form of magnesium, valued for its role in relaxation, brain function, and sleep quality.

This guide answers the most common questions about magnesium glycinate, including dosage, health benefits, comparisons with other forms, and why food-grown liposomal magnesium may be the most effective option.

How Much Magnesium Glycinate Should I Take Per Day?

The Recommended Nutrient Intake (RNI) for magnesium varies by age and gender:

  • Adult men: around 300-400mg per day

  • Adult women: around 270-320mg per day

  • Pregnant women: up to 350mg per day

It is important to note that supplement labels often show the total amount of magnesium glycinate compound, not just the elemental magnesium it contains. Elemental magnesium is the actual amount your body absorbs and uses.

For example:

  • 1000mg of magnesium glycinate may provide around 120mg of elemental magnesium.

A common supplement dose is 200-400mg of elemental magnesium per day, which is typically safe and effective for most adults. Always consult a healthcare professional if you have kidney disease or are taking medication that affects magnesium levels.

Our Magnesium, being both food-grown and encapsulated in liposomes is highly absorbable. Each capsule contains 600mg of Magnesium Glycinate which provides 132mg of Elemental Magnesium. 

Elemental Magnesium vs Magnesium Glycinate

  • Elemental Magnesium: This refers to the pure magnesium content in a supplement, the portion your body can absorb and use.

  • Magnesium Glycinate: This is magnesium bound to glycine, an amino acid. Glycine improves absorption and reduces the risk of digestive discomfort often caused by other forms, such as magnesium oxide.

Magnesium glycinate is widely considered one of the most bioavailable and well-tolerated forms.

Why is Magnesium Glycinate Better Than Other Forms?

Not all magnesium supplements are created equal. Different forms vary in bioavailability and tolerability.

Magnesium Citrate

  • Well absorbed and often used for constipation relief due to its mild laxative effect.

  • Less suitable for people seeking long-term supplementation without digestive side effects.

Magnesium Oxide

  • Contains a high percentage of elemental magnesium but is poorly absorbed by the body.

  • More likely to cause digestive upset and diarrhoea.

Magnesium Bisglycinate

  • Magnesium bisglycinate is essentially another term often used interchangeably with magnesium glycinate.

  • Both refer to magnesium bound to two glycine molecules, offering high absorption and gentle effects on the stomach.

Magnesium Glycinate

  • Superior absorption with minimal digestive upset.

  • Particularly effective for those seeking benefits related to the nervous system, brain health, sleep, and muscle relaxation.

Health Benefits of Magnesium Glycinate

Nervous System and Mood

Magnesium is crucial for neurotransmitter function and may help regulate mood and reduce anxiety symptoms.
Source: https://pubmed.ncbi.nlm.nih.gov/23950577/

Muscle Function and Recovery

Magnesium supports muscle relaxation and may reduce cramps, spasms and post-exercise soreness.
Source: https://pubmed.ncbi.nlm.nih.gov/29980881/

Bone Health

Magnesium contributes to calcium absorption and supports strong bones.
Source: https://pubmed.ncbi.nlm.nih.gov/29584971/

Cardiovascular Health

Adequate intake is linked to lower blood pressure and a reduced risk of heart disease.
Source: https://pubmed.ncbi.nlm.nih.gov/29438500/

Energy Production

Magnesium plays a role in more than 300 enzymatic processes, including ATP energy production.

Does Magnesium Glycinate Help with Sleep?

Yes, magnesium glycinate is often chosen as a supplement for better sleep. Glycine, the amino acid it is bound with, has calming effects on the brain and nervous system. Magnesium also supports melatonin regulation, which governs the sleep-wake cycle.

Research suggests magnesium supplementation may improve sleep quality and reduce insomnia, especially in older adults.
Source: https://pubmed.ncbi.nlm.nih.gov/23853635/

Why is Food-Grown Liposomal Magnesium Better than Synthetic Magnesium?

  • Food-grown magnesium is derived from natural plant or yeast sources, making it closer to the forms found in whole foods. This can improve absorption and reduce digestive upset.

  • Liposomal magnesium is encapsulated in lipid (fat) layers, protecting it from degradation in the stomach and enhancing uptake into cells.

  • Synthetic magnesium (such as magnesium oxide) is cheaper but has lower absorption rates and a higher risk of causing digestive issues.

Combining food-grown sourcing with liposomal delivery provides the highest bioavailability and effectiveness.

FAQ: Magnesium Glycinate

Is magnesium glycinate safe to take daily?
Yes, when taken within the recommended dosage (200-400mg elemental magnesium daily), it is considered safe for long-term use.

What time of day should I take magnesium glycinate?
Many people prefer to take it in the evening due to its calming effects, but it can be taken at any time with food.

Can I take magnesium glycinate with other supplements?
Yes, but avoid taking it at the same time as high-dose zinc or calcium, as these minerals compete for absorption.

Who should avoid magnesium supplements?
People with kidney disease or those taking medications such as diuretics, bisphosphonates, or antibiotics should speak to a healthcare provider before use.

Is magnesium glycinate suitable for vegans?
Yes, most high-quality magnesium glycinate supplements are vegan-friendly, but always check the label.

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