by Melissa Chichester
Magnesium glycinate, also called magnesium bisglycinate, is a form of magnesium bound to the amino acid glycine. It is commonly used in dietary supplements and is often chosen by people looking to support magnesium intake, muscle function, bone health, and overall wellness.*
Magnesium is an essential mineral involved in hundreds of processes in the body, including energy production, muscle and nerve function, supporting blood sugar and blood pressure already within normal range, and bone health.* The National Institute of Health notes that magnesium is naturally present in many foods, added to some foods, available as a dietary supplement, and found in some medicines such as antacids and laxatives.
Magnesium can do the following:
Magnesium is essential for muscle function. Adequate magnesium intake is needed to support the contraction and relaxation of muscles.* It also helps with leg cramps.* Leg cramps can occur occasionally among adults with inadequate intake.*
Magnesium also plays a role in bone health, working synergistically with calcium and vitamin D.* Magnesium is involved in converting Vitamin D from the form we get in food, supplements, and the sun into its storage form.* From there, magnesium plays a separate role in converting Vitamin D from its storage form to its active form – the form that provides its essential benefits.* Vitamin D assists in calcium absorption while magnesium is involved in calcium transport.*
The National Institutes of Health indicates that magnesium supports nerve function by helping transport calcium and potassium across cell membranes, which is essential for nerve signaling, muscle contraction, and normal heart rhythm.*
| Food Source | Example |
|---|---|
| Leafy greens | Spinach, Swiss chard |
| Nuts and seeds | Almonds, cashews, pumpkin seeds |
| Legumes | Black beans, lentils |
| Whole grains | Brown rice, oats, whole wheat |
| Fish | Salmon |
| Fruit | Banana, avocado |
| Soy foods | Tofu, soy milk |
For those not consuming enough dietary magnesium, a supplement may help.
The recommended dietary allowances for magnesium in milligrams are as follows:
Magnesium glycinate can be found in various forms, including capsules, tablets, powders, and liquid supplements. It is also commonly included in multivitamin formulations and other health products. Supplements help complement the magnesium that you take in from your diet.
Overall magnesium glycinate is a highly bioavailable form of magnesium that offers numerous health benefits.* It’s an excellent choice for individuals looking to increase their magnesium levels and promote overall well-being.* However, it’s essential to prioritize quality, dosage, and consultation with a healthcare professional to ensure safe and effective supplementation.
>>3 Glycine and Mineral Combination Supplements to Know
Magnesium glycinate helps support normal muscle function, bone health, nerve function, and overall magnesium intake.*
A glycinate is a chemical compound that’s formed when a mineral (like magnesium) is bound to glycine, a non-essential amino acid. This helps to increase the mineral’s absorption and bioavailability.
Magnesium-rich foods include leafy green vegetables, nuts, seeds, beans, lentils, whole grains, tofu, salmon, bananas, and fortified foods.
