Magnesium glycinate is a mineral superstar, getting enough is essential for healthy muscles, bones, nerves and mental wellness. Below, we’ll explore the science behind magnesium, its wider benefits, and how to choose the right form for your needs.
- Magnesium glycinate supplements
- BioBalance BioBalance Magnesium Glycinate - High Dose
- Ethical Nutrients Mega Magnesium Night
- Need help choosing the right Magnesium supplement?
- What is magnesium glycinate?
- Magnesium for PMS
- Blood pressure health
- Strong bones
- What’s the dose for magnesium glycinate?
- Risks and side effects of magnesium glycinate
- Getting the most out of magnesium glycinate
Magnesium glycinate health benefits
To see a simple summary of key magnesium glycinate benefits — including support for sleep, muscle comfort, and calm — head to our Magnesium Glycinate collection.In this guide, we’ll take a deeper look at how magnesium works in the body overall.
BioBalance Magnesium Glycinate - High Dose
- Bioavailable form of magnesium glycinate – best magnesium for sleep
- Paired with P5P form of vitamin B6 for better magnesium absorption
- High dose in one-a-day capsule
- Easy on the wallet– 4 month’s supply
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Ethical Nutrients Mega Magnesium Night
- Contains magnesium glycinate along with essential cofactors
- With calming passionflower herbal extract
- Tasty mango passion flavoured powder – easy to take
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Benefits of magnesium glycinate
Let's dive into the benefits of magnesium glycinate:
- Find out how much to take
- Find out any potential risks and side effects
- Learn how to maximise the effectiveness of your supplements
- It can be found naturally in certain foods
Need help choosing the right magnesium supplement? Explore the best magnesium for your health goals.
What is magnesium glycinate?
Magnesium glycinate is one of the most absorbable forms of magnesium, combining the mineral with the amino acid glycine.
Magnesium for PMS
Studies have also discovered that magnesium supports tranquillity and emotional resilience, particularly during PMS. This combination of glycine and the mineral magnesium forms a functional duo. When magnesium combines (chelates) with glycine, it forms magnesium glycinate.
Blood pressure health
Magnesium glycinate can support blood pressure balance. As a highly absorbable form of magnesium, it supports relaxed blood vessels and heart health. When taken at the recommended dose, it's considered suitable for most people.
If you’re taking blood pressure medication, it’s important to check for interactions with your prescribing doctor. Doctors may need to adjust the medication dose accordingly because magnesium is known as a synergist. Doing this under supervision of your doctor is important, including regular monitoring of your blood pressure. If your doctor isn't familiar with this, consider talking to another doctor who can guide you.
Strong bones
Magnesium plays a vital role in maintaining bone health. Magnesium keeps bones and muscles strong. It helps maintain calcium levels and bone growth, keeping your bone density strong and resilient. It also supports energy production.
What’s the dose for magnesium glycinate?
Follow the dosage instructions on the product packaging. New Zealand has clear regulations on dosages with maximum allowable levels, which helps give peace of mind with safety around dosing. Your age, gender and overall health play a role in determining the right dosage.
- Age: as we age our ability to absorb nutrients lessens
- Gender: men and pregnant women generally need higher levels
- Gut health: if you have dysbiosis or irritable bowel syndrome you may be losing magnesium faster
To maximise the benefits, consider highly absorbable forms of magnesium like magnesium glycinate. Magnesium citrate and magnesium malate are also well absorbed.
Optimal dosage
To determine the right amount, consider factors such as age, gender, and gut health. Most adults need a standard dose of 200-350 mg of magnesium per day. If you have magnesium deficiency or leg cramps from pregnancy, it’s worth speak to their doctor about taking a higher dose.
Risks and side effects of magnesium glycinate
Magnesium glycinate is generally well tolerated at the recommended dose. Taking too much can cause loose bowel motion. If you tend to have sensitive digestion - a Liposomal Magnesium is most gentle on the stomach. If you have kidney disease, it's best to consult a healthcare professional before adding any supplements to your routine.
Magnesium citrate and magnesium oxide supplements
Two other widely used forms of magnesium supplements are magnesium citrate and magnesium oxide. Magnesium citrate boasts high absorption potential, while magnesium oxide is less absorbable.
Magnesium sulfate and magnesium chloride supplements
You can take magnesium sulfate and magnesium chloride as dietary supplements as alternative forms of magnesium.
Magnesium chloride is not absorbed as easily as magnesium citrate and glycinate. Magnesium chloride is a simple salt form of magnesium. Epsom salts, also known as magnesium sulfate, come in crystal form and people often use them in baths to relax muscles. They are also great for foot soaks and are mainly used topically.
Magnesium sulfate attracts water to the bowel – it's popular as a supplement to support soft and regular bowel movements.
Getting the most out of magnesium glycinate
For tips on how to pair your diet and supplements for better magnesium balance, check the Magnesium Glycinate category for more info.
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