Magnesium glycinate is a highly bioavailable magnesium form bound to glycine, promoting relaxation and minimizing laxative effects.
Magnesium glycinate is a chelated form of magnesium, combining magnesium with the amino acid glycine. This chelation enhances magnesium's bioavailability, improving absorption and reducing gastrointestinal side effects compared to other forms. Glycine itself contributes calming properties, making it a popular choice for supporting sleep, muscle relaxation, and nervous system function. While generally well-tolerated, potential side effects include mild gastrointestinal upset, diarrhea (though less common), and drowsiness, particularly at higher doses. It is produced synthetically through a chemical reaction. Supplementation is commonly used to address magnesium deficiency and its associated health issues.
Key Information
Inside Body Harmful Score
Common Dosage
100-400mg daily, often divided into multiple doses
Source Type
hybrid
Production Process
Magnesium glycinate is produced by chemically combining magnesium with the amino acid glycine. This chelation process involves reacting magnesium oxide or carbonate with glycine under specific conditions to form a stable magnesium glycinate molecule.
Use Type
Inside BodyPotential Benefits
This benefit aims to reduce anxiety symptoms by modulating brain activity and neurotransmitter levels. It promotes relaxation and helps manage worry, restlessness, and sleep disturbances.
Improves sleep quality by optimizing duration, latency, efficiency, and reducing awakenings. This results in enhanced daytime functioning, mood, and cognitive performance.
Enhances bone density, strength, and integrity by supporting bone formation, calcium absorption, and reducing age-related bone loss. Improves overall skeletal health and function, ultimately reducing the risk of fractures.
Muscle relaxation reduces tension and stiffness, promoting comfort, improved range of motion, and reduced pain. It can be achieved through various methods like massage, stretching, specific nutrients, and relaxation techniques.
Improved sleep quality leads to restorative sleep, reducing insomnia and fragmented sleep. This results in improved daytime alertness, cognitive function, and overall well-being through regulation of neurotransmitters and stress hormones.
Magnesium and glycine work synergistically to reduce anxiety by modulating neurotransmitters and promoting relaxation within the nervous system. This combined action can lead to a decrease in feelings of worry and unease.
Magnesium regulates blood sugar by improving insulin sensitivity and glucose metabolism. Supplementation can improve glycemic control, especially in those with deficiencies or insulin resistance.
Improved sleep enhances sleep quality by facilitating faster sleep onset, longer sleep duration, fewer awakenings, and increased feelings of refreshment. This is achieved through mechanisms affecting neurotransmitters, circadian rhythm regulation, and stress reduction.
Supports the healthy function of the nervous system, promoting neurological well-being and resilience. May improve nerve signal transmission, reduce nerve pain, enhance cognitive function, and decrease anxiety and stress.
Liposomal vitamin C may be better tolerated than standard vitamin C, reducing gastrointestinal discomfort like diarrhea and stomach upset, especially at high doses. This is due to improved absorption via liposomal encapsulation.
Possible Side Effects
Drowsiness is a state of impaired alertness characterized by a strong desire to sleep and reduced responsiveness. It can cause difficulty concentrating, decreased reaction time, and impaired judgment.
Diarrhea involves frequent, loose stools due to infections, medications, or underlying conditions, leading to potential dehydration and electrolyte imbalance. Symptoms include abdominal cramps, bloating and nausea.
Nausea is an unpleasant sensation of stomach unease, often preceding vomiting, caused by various factors like medications or infections. Prolonged nausea can lead to complications like dehydration.
Stomach upset involves abdominal pain, cramping, bloating, and potential diarrhea, nausea, or vomiting. Severity varies depending on individual sensitivities and underlying conditions.
Scientific Evidence
Studies on magnesium bioavailability, glycine's effects on sleep, and the role of magnesium in muscle and nerve function. Search PubMed for keywords: 'magnesium glycinate bioavailability', 'glycine sleep', 'magnesium muscle function', 'magnesium nerve function'.
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