Why You Should Be Using Magnesium Glycinate

Why? Well, a few reasons, one of them being that magnesium levels in the foods we eat aren't as high as they use to be and we just can't get enough magnesium from our foods like we used to. 

If you are deficient, your body may be telling you so. Here's some of the most  common symptoms of a magnesium deficiency:

• Reduced Appetite
• Fatigue 
• Muscle Cramps
• Headaches

But before you run to your nearest pharmacy and grab any magnesium supplement, you should know that not all forms of magnesium are the same. Some work better than others, we like magnesium glycinate the best. 

Read why...

WHAT IS MAGNESIUM GLYCINATE? 

Did you know that there are at least eleven different forms of magnesium?

Each has its pros and cons, but studies have shown that magnesium glycinate is one of the safest forms when taken in high amounts.

Magnesium glycinate = magnesium bound with the amino acid glycine. 

GENERAL BENEFITS 

• Highly bioavailable
• Increased absorption rates 
• Least amount of side effects 
• Least likely to to cause upset stomach

GENERAL FACTS 

1. Magnesium glycinate has a high absorption rate, meaning the body absorbs this form in an extremely efficient way, allowing it to utilize the majority of magnesium glycinate from supplements. 

2. It is essential for the human body to optimize muscle and nerve function, minimize inflammation, and regulate blood sugar. It helps the body make protein, DNA, RNA, and bone. Magnesium also helps regulate blood pressure, heart rhythm, and energy production. It’s a cofactors in more than 300 enzyme systems, regulating an array of biochemical reactions that take place in the human body. 

Glycine is an essential amino acid found in meats, beans, and other protein-rich foods. It’s helpful for optimizing mental health and has antioxidant properties. 

4. A systematic review shows that magnesium supplementation helps reduce symptoms of depression and anxiety. 

5. Research also shows that magnesium diminishes the risk of headaches, migraines, metabolic syndrome, high cholesterol, asthma, diabetes, premenstrual syndrome (PMS), preeclampsia, and heart arrhythmias. 

Magnesium deficiency can cause an array of health concerns, including fatigue, reduced appetite, nausea, weakness, stiffness, and muscle spasms. It can also lead to low serum (blood) potassium or calcium levels. 

Long-term, low magnesium may contribute to numbness, tingling, abnormal heart rhythms, personality changes, seizures, and even kidney disease.  

BENEFITS OF MAGNESIUM GLYCINATE FOR ATHLETES

Our kidneys excrete 120 mg of magnesium through urine, daily.

Athletes lose even more, between 8-10 mg of magnesium in just one hour of exercise. 

Studies show that supplementing with magnesium glycinate may contribute to:

• Increased performance
• Energy production 
• Better sleep and improved recovery
• Reduced cramping

Cohort studies confirm that magnesium helps increase athletic performance and enhance recovery. For example, researchers found that magnesium improves strength, leg power, jumping performance, and other performance indicators. 

Studies suggest that magnesium glycinate helps reduce muscle spasms, muscle cramping and tightness, pain linked to irritable bowel syndrome (IBS), trigger points, fibromyalgia discomfort, and even nerve pain.

Because athletes lose magnesium and other electrolytes via sweating, replenishing these electrolytes is vital to optimize performance – particularly for athletes to train intensely or in hot weather conditions. 

WHY YOU SHOULD USE MAGNESIUM GLYCINATE VS. OTHER FORMS 

Magnesium glycinate's benefits outweigh and outperform other forms of magnesium because it’s easily absorbed, easy on the gut, and helps control inflammation, blood pressure, and blood sugar. It promotes optional nerve functioning, bone health, and muscle performance while enhancing mood. 

Magnesium glycinate also enhances hydration and electrolyte balance. It helps reduce muscle cramping, tightness, trigger points, and spasms. Therefore, it’s highly beneficial for maximizing sports performance. 

Lastly, athletes understand the importance of creatine in their training. Glycine, the amino acid in magnesium glycinate, is used by the body to create creatine which is known to to heavily improve athletic training and endurance.

The recommended dietary allowance, or RDA, (suggested daily dose) of magnesium for adults is 310-420 milligrams daily.

OTHER FORMS OF MAGNESIUM...

1. Magnesium chloride
2. Magnesium citrate 
3. Magnesium lactate
4. Magnesium l-threonate
5. Magnesium malate 
6. Magnesium orate 
7. Magnesium oxide
8. Magnesium taurate
9. Magnesium sulfate

Examples of other forms of magnesium supplements and what they’re used for include:

1. MAGNESIUM CHLORIDE 

Magnesium chloride (magnesium combined with chloride) is a salt used in topical and oral products, such as oils, bath salts, and dietary supplements.

Benefit: 

• High bioavailability
• Used to treat heartburn and constipation

Possible side effects:

May cause gastrointestinal side effects — such as diarrhea, nausea, and abdominal cramping — particularly when consumed in high amounts. 

2. MAGNESIUM CITRATE 

Magnesium citrate consists of magnesium combined with citric acid.

Benefit:

• Helps reduce blood pressure and blood sugar levels. 
• May help reduce constipation.
• Inexpensive 

Possible side effects:

Diarrhea is a common side effect of magnesium citrate.

3. MAGNESIUM LACTATE 

Magnesium lactate is a compound made of magnesium and lactic acid.

Benefits:

• High bioavailability 
• Helps to reduce blood pressure

Possible side effects:

Too much magnesium lactate can result in an upset stomach, vomiting, and allergic reactions in some cases. 

4. MAGNESIUM L-THREONATE

Magnesium threonate consists of magnesium combined with threonic acid, a sugar acid sourced from vitamin C.

Benefits:

Researchers found that magnesium threonate helps improve memory and cognition and has high bioavailability.

Possible side effects:

Include nausea, diarrhea, and abdominal cramping. 

5. MAGNESIUM MALATE 

Magnesium malate is made of magnesium and malic acid.

Benefits: 

It may improve blood sugar control, mood, pain, and exercise performance.

Possible side effects:

While magnesium malate is well-absorbed in the digestive tract, it can still cause diarrhea, nausea, and stomach cramping or interfere with certain medications. 

6. MAGNESIUM OROTATE

Magnesium orotate combines magnesium with orotic acid, a natural substance involved in DNA synthesis.

Benefits:

Studies suggest this form of magnesium helps regulate the microbiome-gut-brain axis and promotes symptom relief and better survival outcomes in patients with congestive heart failure.

Cons: 

*This form of magnesium is not as well studied at others.

It’s well-absorbed with and doesn't have strong laxative effects when compared to other forms of magnesium, however, orotate is costly. 

7. MAGNESIUM OXIDE 

Magnesium oxide is a salt of magnesium made with oxygen. 

*Typically, this form of magnesium is not used to treat deficiencies.

Benefits:

Helps to relieve and reduce constipation, heartburn, and indigestion. 

Cons:

It’s less bioavailable than other forms of magnesium and may contribute to digestive problems, particularly diarrhea and cramping, when consumed in excess.

Since the body cannot absorb this for of magnesium well, it is not recommended to raise magnesium levels in those who suffer deficiencies.

8. MAGNESIUM TAURATE 

Magnesium taurate is a compound containing taurine (an amino acid) and magnesium.

Benefits:

Magnesium taurate is rapidly absorbed and may help reduce insulin resistance, depression, and blood pressure - protecting the cardiovascular system.

Cons:

There is not enough research, compared to other forms of magnesium, more research is needed and taurine has mild diuretic (increased urination) effects. 

9. MAGNESIUM SULFATE

Magnesium sulfate combines magnesium with sulfate found in epsom salts commonly used to ease sore muscles.

Benefits:

It’s also available in oral and topical forms. Magnesium sulfate’s common uses include treating constipation and low levels of magnesium (hypomagnesemia).

Cons:

Magnesium sulfate isn’t as bioavailable as other forms of magnesium and may cause diarrhea. 

FREQUENTLY ASKED QUESTIONS

Get our most common answers here...

1. WILL MAGNESIUM GLYCINATE MAKE ME SLEEPY?

No, magnesium glycinate will not make you instantly sleepy and can be taken any time of day.

Studies show that it improves sleep quality and reduces daytime tiredness. In fact magnesium deficiency is a risk factor for fatigue, weakness, and difficulty sleeping. This means if your levels of magnesium are low, supplementation can actually make you less tired. 

2. HOW DOES MAGNESIUM GLYCINATE HELP ME DURING MY WORKOUT?

Magnesium glycinate enhances athletic performance in numerous ways. As previously mentioned, magnesium glycinate supplementation can improve sleep, delay fatigue, enhance hydration, and reduce muscle tightness and cramping. 

Magnesium glycate also helps athletes improve power and strength during intense physical training. 

3. IS MAGNESIUM MALATE BETTER THAN MAGNESIUM GLYCINATE?

Magnesium glycinate is the better option compared with magnesium malate for several reasons.

It’s highly bioavailable, well tolerated, and lowers the risk of loose stools, abdominal cramping, nausea, and other adverse effects commonly present after ingesting in other forms of magnesium. 

More studies are needed to research the bioavailability of magnesium malate and its effects on behaviors and tissues, which means magnesium glycinate is the top choice. 

BOTTOM LINE

Many American diets are deficient in the essential mineral magnesium. 

Magnesium glycinate is easy on the gut, highly bioavailable, and diminishes muscle cramping.

It improves sleep quality, reduces disease risk factors, and is a high-quality alternative to other forms of magnesium. Magnesium glycinate supplementation is the ideal choice among athletes and individuals striving for optimal physical and mental well-being. 

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