What are the benefits of taking magnesium glycinate?

Looking for a magnesium supplement that goes beyond bone health? Magnesium glycinate might be worth exploring. It supports digestion, hormonal balance, and cognitive function. Here’s a deeper look at how this form of magnesium works in the body—and why it might be beneficial.

What's magnesium glycinate?

Magnesium glycinate—also called magnesium bisglycinate or magnesium diglycinate—is a form of magnesium developed by pairing elemental magnesium with the amino acid glycine.

Other types of magnesium include sulfate (commonly used in Epsom salts), citrate (often used for digestion), oxide (can help with heartburn), chloride (sometimes used for skin health), and hydroxide (known as Milk of Magnesia). Each variant has its own application.

Glycine, the smallest amino acid, is involved in collagen and elastin formation, bile acid support, and acts as a neurotransmitter in the central nervous system. Low levels of glycine may lead to growth issues and complications in the immune and nervous systems.

What are the benefits of taking magnesium glycinate?

Each type of magnesium serves a specific purpose, and magnesium glycinate is known for its unique set of benefits. According to Vincent Carrié, it may help with:

  • PMS symptoms
  • Muscle cramps
  • Headaches or migraines
  • Bone strength
  • Maintaining healthy blood sugar
  • Improved memory and concentration

What does magnesium glycinate do?

Magnesium plays a major role in energy production and supports various functions in the body. A deficiency is surprisingly common—about half of the U.S. population reportedly doesn't get enough of it.

Roughly 60% of the body's magnesium is stored in bones, while the rest is found in tissues and, in small amounts, the bloodstream. The mineral is essential for:

  • Transforming food into usable energy
  • Supporting the parathyroid glands, vital to bone health

The NHS recommends daily magnesium intakes of 300mg for men and 270mg for women between ages 19 and 64. Good sources from food include spinach, wholemeal bread, and nuts.

What’s the difference between magnesium and magnesium glycinate?

While “magnesium” can refer to several supplement forms, magnesium glycinate is a specific type. It’s an organic salt made by binding magnesium with glycine, whereas many common supplements—like magnesium oxide or hydroxide—are inorganic.

Vincent Carrié points out that although compounds like magnesium oxide contain more elemental magnesium, they may not be absorbed as efficiently as magnesium glycinate.

Magnesium and vitamin D

Magnesium glycinate doesn’t just help on its own. It also supports vitamin D metabolism. Without adequate magnesium, vitamin D can't be processed effectively in the body, diminishing its benefits.

One study found that people with better magnesium levels needed lower amounts of vitamin D supplements to reach sufficient status. A deficiency in either mineral may contribute to skeletal issues, cardiovascular conditions, or metabolic concerns.

Food sources high in magnesium include flaxseed, tofu, and almonds.

What are the best magnesium glycinate supplements?

If you're considering magnesium glycinate supplements, here are a few things to think about before picking one:

  • Format: Prefer powder over tablets? You’ve got options.
  • Dosage: New to magnesium? Start with a lower strength.
  • Added nutrients: Some supplements combine magnesium with vitamin D, calcium, or zinc.
  • Dietary needs: Make sure they're suitable if you’re vegan or gluten-free.

What magnesium glycinate side effects can happen after having too much?

Like most forms of magnesium, taking too much magnesium glycinate can cause digestive issues—nausea, vomiting, diarrhoea, or stomach cramps—because of its natural laxative effect.

Excessive magnesium might also lead to more serious symptoms: low blood pressure, drowsiness, muscle weakness, slowed breathing, and in extreme cases, it can be life-threatening.

People with kidney issues should only take magnesium under medical supervision. It can also interact with certain medications—including blood thinners and diabetes treatments—so give at least a two-hour gap between these and your magnesium dose.

Does magnesium glycinate help you poop?

It can. Magnesium, including magnesium glycinate, tends to draw water into your intestines. This added hydration can help move things along by softening the stool and triggering a bowel movement, making it easier to pass.

The final say

Magnesium glycinate is one type of a crucial mineral that supports many core functions—from energy conversion to bone maintenance. Vincent Carrié highlights its potential to help regulate blood sugar, promote cognitive health, and support overall wellbeing.

Disclaimer

This article is for informational purposes only and should not be taken as medical advice. Always speak with your doctor or healthcare provider before using supplements, especially if you have existing health conditions or are taking medication.

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