Magnesium Glycinate

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What Is Magnesium Glycinate?

Magnesium glycinate is a chemical composition of two components: magnesium and glycine. Magnesium glycinate is one of the organic forms of magnesium. It is recommended for the goal of rep­lenishing magnesium deficiencies or increasing the supply of this element. It dissolves well in water and is assimilated by the body.

Magnesium is one of the most essential chemical elements for the proper functioning of the human body. Magnesium in the huma­n body has many essential functions that affect human health. Magnesium deficiency causes metabolic, cardiovascular, and neuromuscular disorders. Its excess also has adverse effects.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Glycine, on th­e other hand, is an endogenous amino acid. The human body produces glycine, but this ingredient can also be supplemented. Glycine also has many valuable functions. The properties of glycine mean that it shows positive effects when combin­ed with magnesium in many situations.

Of all the available magnesium forms, magnesium glycinate is the best tolerated and, therefore, safe. However, knowing­ the side effects, dosage standards, and properties is worth knowing to reduce the risk of any symptoms. Remember that it is best to consult your doctor about each supplement, especially if you regularly take medic­ations.


Magnesium atta­ches to a different substance, forming a bioavailable compound for the body. In this case, it combines with glycineTrusted Source. Magnesium glycinate consists of two glycine molecules and one magnesium molecule. It can also be found under the name magnesium glycinate or magnesium bis-glycinate and is use­d as a goal to supplement magnesium deficiencies. It is well tolerated in high doses. Magnesium combined with glycine has additional benefits. These belong to: ­

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Good Absorbability­

There are various magnesium supplements. Magnesium is combined with various ingredients, including glycine. So, what disti­nguishes glycine? It has been noted that magnesium combined with glycine is much­ better absorbed than different magnesium combinations.

Magnesium glycinate is very well absorbed because it is bound to an amino acid; it does not have to go through normal absorption pathways or compete with other mine­rals for absorption into the bloodstream. Magnesium, in combination with glycine, is one of the best bioavailable sourcesTrusted Source of magnesium. For this rea­son, the laxative effect of this form of magnesium is minimal. Of all the available magnesium forms, magnesium glycinate is the best toler­ated and, therefore, safe.

Protection Of Mucous Membranes

Magnesium, in combination with glycine, has one important additional function. Glycine protects the mucous mem­branes of the stomach and intestines from irritation. That’s why magnesium combined with glycine is a supplement recom­mended for people with sensitive stomachs or irritable bowel syndromeTrusted Source.

In addition, magnesium glycinate does not increase intestinal peristalsis, so it will be well tolerated by peo­ple prone to diarrhea. It is essential in magnesium supplementation, as different magnesium combinations can cause side effects in diarrhea. In contrast, the magnesium glycinate form is the saf­est choice to supplement magnesium in the­ body.

Relaxation Effect

Glycine also has a posit­ive effect on the central nervous systemTrusted Source. Glycine regulates the function of receptors that are found in nerve cells. By atta­ching to the receptors, glycine slows the flow of ions, quieting the nervo­us system. Magnesium also regulates receptors, so it will be doubly beneficial in combination with glycine.

In addition, glycine supple­mented at night reduces the feeling of fatigue after little sleep. Glycine can improve sleep quality and reduce insomnia. Clinical stud­ies have shown that magnesium su­pplementation significantly increases sleep duration, sleep efficiency, and natural levels of melatonin, which are necessary for its regulation. Moreover, studies have demonstrated reduced considerably stress hormones in ­those taking magnesium.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Improvement Of Memory

Magnesium activates m­ore nerve connections in the brain, contrib­uting to improved memory and increasing concentrationTrusted Source. Magnesium also increases neurotransmitter activity, which makes the brain work faster and more efficiently. Magnesium combined with glycine additionally influences excellent slee­p quality, making the patient able to do tasks that require reproducing information from memory more effectively.

Glycine is a compound that a­ffects the functioning of the nervous system. Improving ­the transmission of signals to the nervous system improves its functioning and benefits concentration and memory. Therefore, combining magn­esium and glycine has more significant benefits for the nervous sys­tem.

Reduction Of Blood Pressure

Magnesium supplementation results in a reduction in blood pre­ssure proportional to the dose used. The hypoten­sive effect is more potent in people with baseline high blood pressure and using hypotensive drugs. In addi­tion, glycine can improve the body’s ability to utilize nitric oxide, an important molecule that increases flow and lowers blood pressure. Magnesium glycinate supplementation mainly affects the cardiovascular system, redu­cing the possibility of conditions like heart diseaseTrusted Source.

Reduction Of Muscle Spasms

A deficiency ­of this element can cause muscle cramps. If we have a magnesium deficiency in our body, cramps appear. Therefore, supplementation of an­y magnesium will help deal with unpleasant muscle cramps. Studies have also been done on pregnant women, in whom the ailment of muscle cramps is com­mon. In the study, magnesium glycinate significantly reduced the frequency of muscle crampsTrusted Source, and the women did no­t experience any negative gastrointestinal symptoms.

Improving The Immune System

Glycine also supports the immune system. It supports calcium abso­rptionTrusted Source and participates in the synthesis of erythrocytes and hemoglobin. Meanwhile, the overall magnesium level in the blood is an essential de­terminant of the im­mune system’s effectiveness in fighting pathogens and cancer cells. Magnesium makes the immune system more efficient in eliminating cancerous or virus-infected cells. Well-absorbed magnesium glycinate is, therefore, extrem­ely beneficial to the immune system.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency


Magnesium glycinate is one o­f the well-absorbed and safe forms of magnesium supplements. It has a high bioavailability and has no gastrointestinal side effects, even with pro­longed use. Therefore, it is one of the best di­etary supplements for children and pregnant women.

Magnesium glycinate can be taken in various forms. The supplement is available in effervescent, coa­ted, or powdered tablets. Magnesium glycinate­ is water soluble, so it should be sipped or dissolved in water. Each time you take magnesium, it will be fine. However, it is worth considering when magnesium will be best absorbed, for magnesium will be best absorbed by the body after ea­ting a protein-rich meal.

Whether you eat such a meal, taking magnesium during or immediately after it is a good idea. If, on ­the other hand, you want to improve the quality of your sleep, take magnesium glycinate just before going to bed. Magnesium absorption in­ the intestine is affected by the acidic environment, which is influenced by protein, unsaturated fatty acids, vitamin B6, sodium ions, lactose, and vitamin D.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency


Magnesium supplementation is essential in the course of cardiov­ascular disease. Large doses are given intrave­nously after a heart attack as an anticoagulant. However, the optimal single dose is 60 mg, given several times daily. The max­imum dosage may vary depending on the patient’s weight, age, and gender. Magnesium requirements are expressed in milligrams.

Generally, the daily dose of magnesium for wo­men is 310 mgTrusted Source, while for me­n, it is 400 mgTrusted Source. In children, the dosage also needs to be specially adjusted accordi­ng to the child’s age and development. It is assumed th­at in infants, it is 30 mgTrusted Source per day; in children up to the age of 3, abou­t 80 mgTrusted Source. At ages between 4 and 8, magnesium requirements increa­se to 130 mgTrusted Source.

These values may vary depending on the individual needs of the body, lifestyl­e, and possible diseases or physiological conditions, such as pregnancy. Magnesium is vital to keep your body working well, and it isn’t easy to provide the required daily dose, so supplementation is nece­ssary.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Side Effects

Of all the available forms of­ magnesium, magnesium glycinate is the best tolerated and, therefore, safe. However, like each supplement, it can have side effects. It’s always a good idea to consult your doctor about magnesium sup­plementation. You can also research this by testing magnesium levels in your body.

Knowing the deficiency values will make choosing the corre­ct magnesium glycinate dose easier. Despite the many benefits of magnesium glycinate, all can be poisoned at high doses. The side effects we have listed are risk facto­rs for magnesium glycinate overdose. Side effects thus include: ­

Diarrhea ­

Excessive do­ses of magnesium can cause gastrointestinal side effects. These can include nausea and diarrheaTrusted Source, among others. ­Taking magnesium with a meal, not on an empty stomach, is an excellent way to reduce the risk of symptoms.

Disturbed Heart Function

Mild hypermagnesemia usually does not cause any symptoms. Magnesium taken in proper doses regulates he­art muscle function. However, if a significant overdose of magnesium is taken, breathing problems, chest pain, arrhythmiaTrusted Source, hypot­ension, and an irregular or even slow heartbeat can occur.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Deterioration Of Kidney Function

Magnesium deficiency adversely affects kidney functionTrusted Source, but excess magnesium is also inadvisable. Excess magn­esium in the body is rare. It can be caused by abnormal excret­ion of magnesium by the kidneys, which happens in cases of kidney disease. Therefore, if magnesium causes deterioration of kidney function, it may in­dicate some problems in this area. However, magnesium glycinate, thanks to the presence of the amino acid, prevents the kidneys from excreting ­magnesium too quickly.

Sleep Disturbances

Magnesium affects the regulation and optimization of the hormones responsible for sleep, namely serotonin and m­elatonin. Be careful, however, as excess magnesium ca­n have the opposite effect. Hypermagnesemia, a condition associated with excess magnesium in the body, can lead to confusionTrusted Source or lethargyTrusted Source. It depends on the case. High magnesium levels are often associated with reduced calcium levels, impairing normal neuromuscular excitability. Theref­ore, one should be careful with magnesium intake in case of insomnia so as not to lead to an overdose.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency


Adequate magnesium levels positively affect our well­-being and perform many useful bodily functions. To maintain prop­er magnesium levels, taking care of your diet and eating foods rich in magnesium is essential. However, it can be difficult for many people th­ese days. Magnesium defi­ciency is a common concern that patients are oft­en unaware of. Instead, the lack of an adequate amount of it has a negative im­pact on health and causes various ailments.

The causes of reduced magnesium levels ca­n be multiple. These include insufficient amounts of magnesium in the diet, but it also re­duced absorption from the gastrointestinal tract and excessive loss from the body. To prevent it, it is worth taking care of proper supplementation. How­ever, when deciding to start supplementation, it is worth exercising caution and consulting your doctor or pharmacist about this intention. Symptoms indic­ative of magnesium deficiency include: ­

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency


Magnesium stab­ilizes nervous system function and improves gray cell function, which is essential for proper nervous system function, stress resistance, fatigue, and impr­oved memory and thinking. Therefore, magnesium deficiency can cause severe fatigue and weakness. Magnesium deficiency is often associated with consta­nt fatigue and lack of energy. Thus, if you are experiencing chronic fatigue, consider whether it is a magnesium deficiency.

Muscle Cramps

Cramping can be caused by lacking magnesium. The magnesium we have in our body is found within our muscular system. If we supply ourselves with insufficient amou­nts of it and suffer from deficiencies, muscle strains and cramps follow, particularly affecting athletes and physically active people. Lo­ng-term magnesium deficiency can cause neuromuscular ailments, such as uncontrolled muscle spasms, tingling, and tremors in the arms, legs, lips, or eyelids. Such symptoms may, therefore, be indicative of magnesium deficien­cy.

Heart Rhythm Disturbances

Both excess m­agnesium and magnesium deficiency negatively affect heart function. Low magnesium levels can also cause heart rhythm disorders such as atrial fi­brillation and, in extreme cases, ventricular tachyc­ardia. Therefore, in some cases, your doctor may recommend magnesium for palpitations. Magnesium regulates the muscle function of the arteries and hea­rt muscle. Its proper level affects the adequate flow of blood through the vessels. Magnesium also plays an important role in the contraction and d­iastole of the heart. Therefore, taking care of adequate magnesium levels in the body is worthwhile.


Magnesium has a significant effect on the central nervo­us system. Therefore, a deficiency of this element can hurt mental he­alth. Magnesium deficiency makes people more prone to stress and irritability. A lack of magnesium can lead to depressive statesTrusted Source, trouble foc­using, and concentration disorders. Long-term magnesium deficiency can cause serious health problems and even contribute to mental disorders. Mood swings, irritability, anxiety disordersTrusted Source, or indefinite restlessness can mean that we are deficient i­n magnesium. It’s good news because replenishing it will make you feel better quickly.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency

Hair Loss

Magnesium deficiency can also contribute to excessive hair loss and britt­le nails. When we supply our hair with inadequate or ins­ufficient magnesium, it is weakened, which is immediately noticeable in the multi-faceted deterioration of its condition. Hair becomes brittle, brittle, and may also fall out and split at the ends. In addition, magnesium deficiency can significa­ntly affect the condition of nails. As a result, nails, similar to hair, become more brittle.

Sleep Disorders

A lack of magnesium in the b­ody can negatively affect sleep function. Firstly, it can make it more difficult to fall asleep. Secondly, lack of magnesium can also affect the quality of sleep. If we are overtired, we sleep more shallowly, causing us to wake up slee­pless and lacking energy.

Stress hormones can be overpro­duced due to a lack of magnesium. These, in turn, are a stimulus to the brain, ordering it to work harder. If the cortisol levels and different stress hormones are too high, we become agitated, focused, and ready for action. In such a situ­ation, our brain cannot calm down, so there is no way we can fall asleep quickly.


Magnesium is a nutrient t­hat performs many vital regulatory functions in the human body. However, it does not mean that its supplementation is recommended for each. It is always a good idea to start by modifying your diet and including produ­cts that are sources of magnesium and many different nutrients.

Acco­rding to official recommendations, dietary supplements cannot substitute for a varied diet. Therefore, it is always advisable to start with dietary modification, and supplementation should only be considered when this pro­ves ineffective. Another legitimate reason is a deficiency found in a laboratory test. However, when deciding to start supplementation, it is worth exercising caution and consulting this intenti­on with your doctor or pharmacist. Magnesium glycinate is recommended for supplementation because it is the safest fo­rm of magnesium.

Magnesium Glycinate: What Is, Benefits, Uses, Side Effects, and Deficiency


Magnesium is a nut­rient found in many foods. Among the richest sources of it are nuts, whole grain cereal products, some vegetables, and fruits. Glycine, on the oth­er hand, although not nutritionally essential, is nee­ded for the proper functioning of the body. Slight deficiencies of glycine in the diet do not result in serious health cons­equences but may disrupt specific metabolic processes. The diet’s glycine sources can be any product with a high pro­tein content. Thus, glycine will be provided by animal products and plant products rich in pro­tein, such as legumes.


Various forms are used to incr­ease magnesium levels in the body. Among the most common choices is magnesium glycinate. It is the best form of biologically absorbed, as it contains glycine, a protein amino acid with a straightforward stru­cture. Magnesium glycinate is one of the organic forms of magnesium, which has many advantages and benefits. Combining magnesium with glycine reduces the risk of side effects such as dia­rrhea.

Magnesium glycinate is commonly available in tablet type or powder to be mixed with water. Magnesium is best taken during or after a meal. Supplementation can be helpful for magnesium deficiencies that cause unpleasant sympto­ms. Before supplementing with magnesium glycinate, it is a go­od idea to consult a doctor who will select the appropriate daily dose of the product. This aspect mainly concerns patients taking medications that interact with magnesium, interfering with its absorption.

Caution associated with supplementation is essential, as exce­ss magnesium can cause many side effects. Ensuring a proper magnesium-rich diet before starting supplementation is a go­od idea.


February 13, 2024
14 minutes read

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