Benefits of Magnesium Glycinate

Laura Lewis, MS

Following the acquisition of Metabolic Maintenance by Allergy Research Group, this article continues to support practitioners and informed consumers, with shared insights from both Metabolic Maintenance and our MethylPro® formulations including this article on magnesium glycinate. Allergy Research Group has always started with the most sensitive patient in mind offering hypoallergenic and clean dietary supplement formulas. This heritage is only strengthened with the inclusion of formulas from Metabolic Maintenance and MethylPro

We offer magnesium supplements in many forms, but magnesium glycinate stands out as a superstar. This highly bioavailable form of magnesium is celebrated for its myriad of health benefits and being well tolerated.* [1,2] We have 7 excellent reasons to consider the benefits of magnesium glycinate as a supplement that we’d like to share. 

Do I Need a Magnesium Supplement?

Subclinical magnesium insufficiency is widespread and under recognized, largely due to the current state of the Western food system and mineral depletion in the soil.* [1] Circulating levels of magnesium in the blood are not always an accurate representation of total magnesium levels, as magnesium will be pulled from other bone and muscle tissues when circulating levels are low.* [3] This further elucidates the importance of regular magnesium supplementation.*  

Those most likely to have insufficient magnesium levels are those who exercise intensely (magnesium can be lost in sweat), older adults (intestinal absorption is reduced with age, especially in postmenopausal women), those with specific gut issues (and subsequent malabsorption issues, at any age), those with insulin or blood-sugar balance concerns, those on a gluten-free or otherwise restrictive diet, and those who regularly drink alcohol.* [1] 

Why Magnesium Glycinate?

Whether you have insufficient levels of magnesium or not, magnesium glycinate supplements can help improve your sleep, ease a sense of overwhelm, calm your body, support heart health, or enhance your overall well-being. Let’s explore the numerous benefits of magnesium glycinate and how to incorporate it into your daily routine.

1. Superior Absorption and Bioavailability*

One of the primary reasons magnesium glycinate is favored over other forms of magnesium is its superior absorption. [2] Magnesium glycinate is chelated, meaning it’s bound to glycine, an amino acid that facilitates its transport into your bloodstream. This chelation process enhances the absorption of magnesium. [2] This not only makes it more effective but also reduces the likelihood of digestive discomfort often associated with other forms of magnesium. [2]

2. Supports Relaxation and a Sense of Calm*

Magnesium plays a role in the function of the nervous system, and magnesium glycinate is particularly effective in promoting relaxation.* It helps regulate the signaling of calming neurotransmitters, which send messages throughout the brain and nervous system.* [4] The process that makes glutathione also requires magnesium, and excessive stress-related worries have been associated with reduced glutathione levels.* [5] Through channels like these, magnesium glycinate affects perception of stress, and supports a sense of calm. For those who struggle with occasional nervousness or overwhelm, magnesium glycinate is a front-running consideration.* 

3. Sleep Quality*

Many people turn to magnesium glycinate for sleep quality.* This supplement supports the production of melatonin, the hormone that regulates sleep-wake cycles. Additionally, magnesium helps calm the nervous system by binding to GABA receptors, the neurotransmitters responsible for quieting down nervous system activity. The result is a more restful and uninterrupted sleep, allowing you to wake up feeling refreshed and rejuvenated.* [6] 

4. Supports Heart Health*

Magnesium is essential for maintaining a healthy heart.* It helps regulate heart rhythms, supports healthy blood pressure levels within normal limits, and aids in the production of ATP, the energy molecule that fuels heart contractions.* [7] Magnesium glycinate, with its excellent absorption rate, ensures that your heart gets the magnesium it needs to function optimally.* Regular intake of magnesium glycinate supports overall heart health.* [7] 

5. Occasional Muscle Cramps and Aches*

Occasional muscle cramps and aches can be incredibly disruptive, whether you’re an athlete or simply going about your daily activities. Magnesium is important for muscle function, and dietary insufficiency can lead to cramps and spasms.* Magnesium glycinate helps replenish your magnesium levels, supporting muscle relaxation and comfort.* This makes it an excellent supplement for athletes or anyone seeking muscle comfort.* [8][9]

6. Bone Health*

While calcium often takes the spotlight when it comes to bone health, magnesium is just as important. Magnesium plays a pivotal role in converting vitamin D into its active form, which helps with calcium absorption. In addition to its role involving calcium, adequate magnesium supports the processes involved in normal bone breakdown and rebuilding.* Magnesium glycinate ensures that your body can effectively absorb and use calcium, supporting strong and healthy bones.* [10]

7. Supports Metabolic Health*

Magnesium is involved in hundreds of enzymatic reactions in the body, many of which are important for metabolic health.* It helps regulate blood sugar levels within normal limits, supports insulin sensitivity, and plays a role in energy production.* [11] By incorporating magnesium glycinate into your routine, you can help stabilize your metabolism and maintain steady energy levels throughout the day.* 

8. Supports Thyroid Health*

Magnesium helps maintain healthy thyroid hormone metabolism by supporting normal iodine utilization and energy-dependent enzymatic activity involved in hormone activation. It also helps support the cellular energy processes that allow the thyroid gland to function efficiently.* [12]

Final Thoughts

Incorporating magnesium glycinate into your daily supplement regimen can offer a multitude of health benefits.* From sleep quality and emotional responses to heart and bone health, this highly bioavailable form of magnesium is a powerful ally in your quest for better health.* As with any supplement, it’s important to consult with a healthcare practitioner before starting to ensure it’s the right fit for your individual needs. Embrace the benefits of magnesium glycinate and take a proactive step towards a healthier, happier you! 

Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.

Laura Lewis is a clinical researcher and science communicator with a Master of Science degree and a background in nutrition science and integrative health. She brings a decade of experience translating complex clinical data into accessible insights for healthcare practitioners and patients alike.

Laura has contributed to educational programming and strategic content development across the integrative and functional medicine space. Her strengths lie in evidence synthesis, practitioner engagement, and crafting communications that bridge the gap between scientific rigor and real-world application. At ARG, Laura supports clinical content development and educational initiatives that elevate practitioner confidence and product credibility.