What are the Benefits of Magnesium Glycinate?

Magnesium glycinate is an essential element that must be obtained through nutrition or supplementation because the body cannot synthesize itself. This specific form, magnesium glycinate, cannot naturally occur in food and is formed through the consumption of magnesium-rich foods paired with dietary glycine, which creates this formation of magnesium glycinate in the body. Magnesium supports many functions, such as muscle and nerve function and energy production. Magnesium by itself is essential to produce nucleic acids and helps regulate proteins. Magnesium glycinate differs from magnesium as it is a specific form of magnesium that is tied to the amino acid glycine. This allows for improved absorption, increased sleep, and reduced irritability and anxiety. It is known to improve sleep by the increase in melatonin production. Glycine's size does this. Glycine is a small amino acid that increases the bioavailability of magnesium by allowing it to cross the intestinal wall to the bloodstream quickly. 

The benefits of Magnesium Glycinate are suggested to include: 

• Reduced risk of stroke, heart disease, and diabetes 
• Improved mental health regulation suggests reducing (insomnia, anxiety, lack of energy, and irritability). 
• Reduced chronic fatigue 

Magnesium-Rich Foods: 

• Nuts and Seeds (Pumpkin, Almonds, and Cashews)
• Leafy Greens (Spinach and Kale) 
• Whole Grains (Quinoa, Brown rice, and Oats) 
• Cocoa and Dark Chocolate 

Glycine-Rich Foods: 

• Poultry 
• Fish 
• Eggs 
• Bone Broth 

Works Cited 

Divya Jacob, Pharm. D. (2024, September 16). Magnesium glycinate: Benefits, side effects, dosage. MedicineNet. https://www.medicinenet.com/benefits_of_taking_magnesium_glycinate/article.htm 

Magnesium vs. magnesium glycinate - what’s the difference? This vs. That. (n.d.). https://thisvsthat.io/magnesium-vs-magnesium-glycinate 

What foods contain magnesium glycinate? A complete guide to dietary sources and absorption. Vitafenix. (n.d.). https://vitafenixsupplements.com/blog/what-foods-contain-magnesium-glycinate-a-complete-guide-to-dietary-sources-and-absorption/