What are the benefits of taking magnesium glycinate?

Magnesium citrate can help improve digestion; magnesium oxide can help with heartburn, and magnesium chloride can potentially soothe skin issues.² Magnesium hydroxide (Milk of Magnesia) can help with constipation.¹

Magnesium glycinate (also known as magnesium bisglycinate or magnesium diglycinate) is a type of organic magnesium salt or amino acid chelate that’s created by combining inorganic magnesium with an amino acid called glycine. 

Glycine is the smallest amino acid. It happens to be so small it can squeeze through the tiniest spaces. It plays a significant role in collagen and elastin formation, as well as bile acid function, and acts as a neurotransmitter in the central nervous system.³ 

Being deficient in glycine may result in growth impairment and immune and nervous system problems.⁴

Magnesium glycinate alone can potentially benefit the body in so many ways, ranging from easing PMS symptoms, leg cramps, headaches and migraines, to helping with bone health, blood sugar levels and boosting concentration and memory. Here's the rundown...

Around 60% of the magnesium that’s found in the human body is within your bones. The rest is in your body tissues and around 1% is in your blood.¹⁶ 

Magnesium is essential in the human body for:¹⁷ 

According to the NHS, the recommended daily allowance is: 

Magnesium can be found in food such as spinach, wholemeal bread and nuts.

Magnesium glycinate is classed as the organic magnesium salt of glycine, which is made when combined with inorganic magnesium salts. But when we refer to magnesium more generally (i.e., magnesium supplements), we’re often talking about magnesium oxide or Milk of Magnesia, which is classed as inorganic.¹⁸

While pure magnesium oxide supplements contain more magnesium, studies have shown that it may not be absorbed by the body as well as magnesium glycinate.^19,20

One study found that patients with optimum magnesium levels required less vitamin D supplementation to achieve sufficient levels. Deficiency in either magnesium or vitamin D is associated with disorders including skeletal deformities, cardiovascular diseases and metabolic syndrome.¹⁵

Too much magnesium can also lead to low blood pressure, drowsiness, muscle weakness, slow breathing, and possibly even death in some circumstances. 

If you have kidney disease, you should not take magnesium unless instructed to do so by a medical professional. Magnesium can also interact with certain medications, such as blood thinning and anti-diabetes medication, and should be taken at least two hours apart from these medications.

This is because magnesium draws water into the intestines. The increase in water stimulates bowel motility. It also softens and increases the size of the stool, triggering a bowel movement and helping to make stools easier to pass.

There are more specific benefits linked to this type of magnesium, which include helping with blood sugar and blood pressure levels and boosting memory, to name but a few. 

Want to learn more? We've put together a magnesium myth-buster, with the help of our in-house expert.