Magnesium Glycinate: 7 Health Benefits You Need to Know 2023

A magnesium compound bonded to glycine, magnesium glycinate, is one of the best available types of magnesium on the market today. This means that your body will absorb and utilize this type of magnesium more easily than other magnesium, such as magnesium oxide or chelated magnesium, improving energy levels and overall health.

Here are seven health benefits of magnesium glycinate you should know about.

What is magnesium glycinate?

One kind of magnesium that naturally exists in groundwater is magnesium glycinate. It is formed by the reaction of magnesium with carbonic acid and subsequent crystallization into small spheres.

It is becoming an increasingly popular dietary supplement among many athletes because its small molecules are easily absorbed by the body – so much so that some experts recommend it to those suffering from poor bowel health or digestive problems such as leaky gut syndrome.

Like other types of minerals, it is important for building healthy bones and muscles and maintaining normal nerve function and a stable heart rhythm.

How is magnesium glycinate different from other forms of magnesium?

At the most basic level, magnesium is an important mineral used for many different bodily functions.

For example, it is involved in building proteins and DNA, but it is also involved in regulating insulin levels and blood pressure. We can get most of our daily requirements by eating various green vegetables such as spinach or kale, nuts, and seeds.

However, suppose you need help to achieve the minimum recommended intake through diet alone (in which case supplementation may be necessary).

In that case, one particular form that may be more suitable for your body is magnesium glycinate. To understand how magnesium glycinate differs from other forms of magnesium, we need to examine what magnesium is briefly.

Studies have shown that approximately 50% of magnesium from the diet is not absorbed, so it is best to take an easily absorbed supplement. Our bodies cannot absorb most forms of magnesium unless they undergo a special chemical reaction with another substance known as an intracellular transporter.

However, it has now been shown that a magnesium glycinate is a high-quality form of magnesium easily absorbed by the body, unlike most other magnesium supplements.

Health benefits of magnesium glycinate

1. Better sleep

Magnesium is essential for the production of melatonin in our bodies. Melatonin is an antioxidant that regulates the sleep cycle and helps us sleep soundly.

Studies have shown that people with insomnia usually have lower-than-normal levels of magnesium in their bodies, which explains why supplements can significantly improve your sleep patterns. And if you do wake up at night, try drinking a glass of warm milk with a little magnesium citrate or glycine before returning to bed. This will help you get back into a normal sleep cycle more quickly.

2. No cramps in your muscles

Because magnesium is so important for muscle and nerve function, it is a common ingredient in over-the-counter painkillers. For example, 1,200 mg of magnesium glycinate can help you sleep better by reducing nighttime cramps – remember, quality rest is essential for muscle recovery.

While athletes may benefit most from extra magnesium, we all need enough to maintain a healthy nervous system. Look for supplements with an absorbable form, such as glycine, which has a high bioavailability. There is no point in taking dietary supplements that are poorly absorbed as the body will not be able to reap any benefits.

3. You don’t get migraines

Migraines can be debilitating and often make even minor activities difficult. If you want to treat migraines naturally, read this. try supplementing with magnesium glycinate. This particular form is easy on the stomach and helps reduce pain quickly.

4. Lower blood pressure

Magnesium is essential to how our bodies work; low levels are linked to high blood pressure. For instance, according to studies, those who take more magnesium have a lower blood pressure than those who do not.

Nitric oxide, which relaxes blood vessels and lowers heart pressure, may have been made more often because of this link.

You should take a magnesium-containing dietary supplement immediately if your blood pressure is hurting you. It won’t solve any underlying issues, but it can aid in controlling them.

5. The heart loves it too

Heart disease is one of the world’s leading killers, but magnesium can help improve heart health in many ways. One way is that it helps control blood pressure, which can reduce the risk of heart attack and stroke. According to data from large studies, people with higher magnesium intake have lower blood pressure than those with lower intakes.

Studies have also shown that higher magnesium intake can prevent certain arrhythmias and reduce inflammation in the arteries, among other factors that may help prevent cardiovascular disease.

6. Less stress and anxiety

Magnesium deficiency is associated with symptoms of depression. Because glycine is an inhibitory neurotransmitter, it can promote positive mood and calmness by reducing anxiety and stress. Glycine supplementation can help regulate feelings of well-being and calm throughout the day.

7. The better mood throughout the day

Magnesium works with amino acids to produce 5-hydroxytryptamine, a neurotransmitter that affects our mood.

When you take dietary supplements with magnesium glycinate, 5-hydroxytryptamine levels will naturally increase.

These higher levels will make you feel calmer and happier daily. Studies have shown that people with lower magnesium levels are more prone to stress and negative thoughts.


According to recent research, magnesium glycinate is a secure and reliable source of magnesium for anyone looking to enhance their general health.

One study showed that magnesium glycinate supplementation significantly improved sleep quality in patients with primary insomnia.

Another study found that magnesium glycine aspartate supplementation was associated with lower LDL cholesterol levels, a risk factor for heart disease.

In addition, studies have shown that magnesium supplementation effectively reduces anxiety scores in women diagnosed with premenstrual syndrome.

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