Magnesium glycinate is a highly absorbable and gentle form of magnesium supplement that offers multiple health benefits:
- Anxiety and Stress Relief: It helps regulate neurotransmitters affecting mood and stress, promoting relaxation and reducing anxiety symptoms
- Sleep Improvement: Magnesium glycinate supports muscle relaxation and regulates melatonin production, aiding better sleep quality and potentially helping with insomnia
- Bone Health: It enhances calcium absorption and supports bone density, reducing the risk of osteoporosis and fractures
- Blood Sugar Management: This supplement improves insulin sensitivity, beneficial for blood sugar control and potentially helpful for people with or at risk of type 2 diabetes
- Heart Health: Magnesium glycinate helps regulate heart rhythms and blood pressure, lowering risks of heart disease and stroke
- Muscle Relaxation and Pain Relief: It promotes overall muscle relaxation, can reduce muscle cramps, and may alleviate chronic pain and migraine intensity
- Digestive Health: It has mild laxative effects that prevent constipation and supports gut health by reducing inflammation
- Additional Benefits: It may improve energy levels, reduce stress, support mental health (including depression), and aid the production of antioxidants for detoxification
Magnesium glycinate is preferred over other forms like magnesium citrate because it is less likely to cause stomach upset or diarrhea due to its gentle nature
. The typical dosage ranges from 100 mg to 400 mg daily, often taken before bedtime for sleep benefits
. Overall, magnesium glycinate is a versatile supplement that supports neurological, cardiovascular, metabolic, and skeletal health with fewer side effects compared to other magnesium forms
