Magnesium Glycinate: 7 Health Benefits You Need to Know

magnesium glycinate (1)

Magnesium glycinate, a form of magnesium which bonds with glycine, is one of the most bioavailable types of magnesium on the market today. This means that your body will absorb and utilize this type of magnesium much more easily than other types such as magnesium oxide or chelated magnesium, resulting in an increase in energy levels and overall wellness. Here are seven health benefits of magnesium glycinate that you should be aware of.

What is magnesium glycinate?

Magnesium glycinate is a type of magnesium that occurs naturally in groundwater. It’s created when magnesium reacts with carbonic acid and then crystallizes into tiny spheres. Like other types of minerals, it’s important for helping to build healthy bones and muscles as well as maintaining normal nerve function and keeping your heart rhythm steady. Among many athletes, it’s become increasingly popular as a supplement because its small molecules are easily absorbed by your body—so much so that some experts recommend it for those who suffer from poor gut health or digestive issues like leaky gut syndrome.

How is magnesium glycinate different to other forms of magnesium?

In order to understand how magnesium glycinate differs from other forms of magnesium, we need to take a quick look at what magnesium actually is. At its most basic level, magnesium is an essential mineral used in many different functions within our body. For example, it’s involved in building proteins and DNA, but also in regulating insulin levels and blood pressure. We can get most of our daily requirement from eating various green vegetables like spinach or kale as well as nuts and seeds. But if you’re unable to reach your minimum recommended intake by diet alone (in which case a supplement may be required), then one particular form that may be better for your body is magnesium glycinate.

Studies have shown that about 50% of dietary magnesium is not actually absorbed, so it’s best to take supplements that’s easily absorbed. Most forms of magnesium can’t be absorbed by our body unless they go through a particular chemical reaction with another substance known as an intracellular transporter. However, it has now become apparent that magnesium glycinate is a high quality form of magnesium that’s easily absorbed by the body unlike most other magnesium supplements.

Health benefits of magnesium glycinate

magnesium glyciinate

1) Better sleep

Magnesium is essential for our bodies to produce melatonin. Melatonin is an antioxidant that regulates sleep cycles and helps us have a restful night’s sleep. Studies have shown that people who suffer from insomnia tend to have lower than normal levels of magnesium in their system, which explains why taking a supplement can greatly improve your sleeping habits [1] [2]. And if you wake up during the night, try drinking a glass of warm milk with some magnesium citrate or glycinate before going back to bed. This will help you get back into your normal sleeping cycle much faster.

Further reading: Top 9 Digital Health Apps To Help Keep You Healthy 

2) No cramps in your muscles

Because magnesium is so important to muscle and nerve function, it’s a common ingredient in over-the-counter pain relievers. For example, 1,200 milligrams of magnesium glycinate can help you get better sleep by reducing cramps at night—and remember that quality rest is vital for muscle recovery [3].

While athletes may benefit most from extra magnesium, we all need adequate amounts for a healthy nervous system. Look for supplements with an absorbable form like glycinate which has higher bioavailability. There is no point in taking a supplement that isn’t properly absorbed as the body won’t be able to take advantage of any of the benefits.

3) You don’t get migraines

Migraines can be crippling and often make even minor tasks difficult. If you’re looking for a natural way to deal with migraines, try supplementing with magnesium glycinate. This particular form is easy on your stomach and helps to quickly reduce pain [4].

4) Lower blood pressure

Magnesium plays a key role in how our bodies work, and low levels are associated with high blood pressure. For example, studies have shown that people who consume more magnesium tend to have lower blood pressure than those who don’t. This relationship is likely a result of increased secretion of nitric oxide, which relaxes blood vessels and reduces stress on your heart [5]. If you’re concerned about your blood pressure, start taking a magnesium supplement right away. It won’t cure any underlying issues but it may help bring it under control.

5) The heart loves it too

Heart disease is one of the world’s leading killers, but magnesium can help improve heart health in a number of ways. One way it does so is by helping to control blood pressure, which can lead to a decreased risk for heart attacks and strokes. In fact, people with higher magnesium intakes have been shown to have lower blood pressure than those with lower intakes, according to data from large studies [6].

Studies also suggest that higher magnesium intake may protect against certain kinds of arrhythmias and decrease inflammation within your arteries—two other factors that may help prevent cardiovascular disease.

Further reading: A complete list of minerals, their functions and deficiency symptoms

6) Less stress and anxiety

Because glycine is an inhibitory neurotransmitter, it can promote positive mood and calmness by decreasing anxiety and stress. In fact, magnesium deficiency has been associated with symptoms of depression. Supplementing with glycine may help to regulate feelings of happiness and tranquility throughout your day [7].

7) Better mood throughout the day

Magnesium works alongside amino acids to produce serotonin, a neurotransmitter that affects our mood. Studies show that people with lower magnesium levels tend to have more stress and negative thoughts. When you take magnesium glycinate supplements, your serotonin levels increase naturally. With these higher levels, you’ll feel calmer and happier throughout your day-to-day life [8].


Recent studies show that magnesium glycinate is a safe and effective source of magnesium for those looking to improve their overall health. One study demonstrated that supplementing with magnesium glycinate significantly improved sleep quality in patients with primary insomnia. Another study found that supplementing with glycine-magnesium aspartate was associated with lower LDL cholesterol levels, a risk factor for heart disease. Additionally, research suggests that supplementation with magnesium is effective at reducing anxiety scores in women who have been diagnosed with premenstrual syndrome (PMS).

Overall, there are many reasons why you should try magnesium glycinate. So, if you’re interested in giving it a shot, try the Epsilon Magnesium supplement which is completely free of artificial fillers and one of the rare 100% pure magnesium glycinate formulas on the UK market.

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