Magnesium Glycinate: a gentle powerhouse for rest, mood & recovery

Magnesium glycinate is a combination of the mineral magnesium and the amino acid, glycine. Glycine is a non-essential amino acid (an amino acid that the body can produce, however is still important for therapeutic reasons).

This combination is known for its  superior absorption of magnesium which may support healthy muscle function, and nervous system health.¹

Absorption can be enhanced with the use of magnesium glycinate in comparison to other forms of magnesium (such as oxide, or citrate).

This highly bioavailable form of magnesium is gentle on the stomach making it an excellent choice for those who have more sensitive tummies .²

Magnesium is needed for over 300 processes within the body, and there are very few people who could do without more of this marvellous mineral.²

Roughly one third of the world’s population reports struggling with their sleep. Up to 15% of these individuals experiencing sleep difficulties meet the criteria for extreme sleeplessness. Studies have shown that disordered sleep symptoms were reported twice as often in women highlighting the gender gap in sleep health.  

Magnesium bisglycinate has shown to improve sleep quality in adults from doses of 250mg of magnesium and 1523 g of glycine daily.³

The sleep enhancing effect that magnesium may provide is possibly due to peripheral muscle and central nervous system (CNS) activity relaxation.⁴

Stress and mild anxiety often do a close dance together- one preceding another. When we are anxious our cognitive flexibility decreases- this frozen state so to speak, can make even the simplest of tasks uncomfortable or difficult to work through. This difficulty in adapting to tasks can negatively impact both personal well-being and professional performance.⁵

Magnesium glycinate is known to support muscle relaxation and a healthy stress response, making it beneficial for those who experience stress and mild anxiety.⁴

First and foremost, ensuring you have a rich, varied diet of foods containing magnesium and glycine is a wonderful step to supporting a balanced diet.

Magnesium- rich foods can include leafy greens like spinach, seeds, nuts, legumes and whole grains.⁶

Certain medical conditions or medications can further contribute to the likelihood of insufficiency or deficiency of magnesium.

Chronic sleep deprivation, acute stress⁷, celiac disease, chronic alcoholism, or the use of selected medications such as proton pump inhibitors (PPI), and diuretics may all impact the amount of magnesium in the body.⁶

Glycine can be found in foods rich in protein such as meat and beans.¹

Low glycine levels have been linked to poor protein intake, malnutrition, diabetes, insulin resistance, and higher exposure to foreign substances (xenobiotics).⁸

Supplementing with magnesium glycinate should only be done under the guidance of a healthcare professional.

Deciding which magnesium form may be most suitable for you really depends on your individual needs, health history, health goals and any other supplements or medications you may already be taking.

When taking magnesium, ensuring not to exceed the tolerable upper level of intake (UL) of 350g daily is recommended as exceeding this can cause looser stools and diarrhea.⁶

In a world that can be fuelled by chaos, stress and packed schedules, magnesium glycinate can be a gentle yet effective tool in supporting the nervous system or sleep. When our bodies are in balance, other areas of our life can seem to fall easier into place.

Always read the label and follow the directions for use.