Magnesium Glycinate

Magnesium glycinate is a highly bioavailable, chelated form of magnesium bound to the amino acid glycine, renowned for its superior absorption and gentle effect on the digestive system. It is widely used to support sleep quality, reduce stress and anxiety, and enhance cognitive function.

The key benefits of Magnesium Glycinate include: Anxiety & Calm, Cognitive Enhancement, Energy, Focus, Memory, Mood, Sleep, Stress Relief.

NMDA Receptor Modulation: Magnesium acts as a voltage-dependent blocker of NMDA receptors, regulating glutamate signalling and preventing excitotoxicity. The glycine component activates glycine-binding sites on NMDA receptors, enhancing receptor sensitivity. GABAergic System Enhancement: Magnesium supports the production and function of GABA, the brain's primary inhibitory neurotransmitter. Glycine also functions as an inhibitory neurotransmitter, producing synergistic calming effects. Stress Hormone Regulation: Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, modulating cortisol release and improving stress resilience. Melatonin and Circadian Rhythm Support: Magnesium serves as a cofactor for enzymes involved in melatonin synthesis and regulates circadian clock gene expression, promoting healthy sleep onset. Enhanced Bioavailability Through Chelation: The chelation of magnesium with glycine creates a stable complex absorbed intact as a dipeptide, with up to double the absorption rate of non-chelated forms.

General Health Maintenance: 200–400 mg elemental magnesium daily, typically split into two doses with meals. Sleep Support: 300–500 mg elemental magnesium taken 30–60 minutes before bedtime. Stress and Anxiety Management: 300–600 mg elemental magnesium daily, divided into 2–3 doses with meals. Cognitive Enhancement: 200–400 mg elemental magnesium daily, preferably with breakfast and dinner. Take magnesium glycinate with food for optimal absorption. Magnesium is absorbed within 1 hour, reaches peak absorption at 2–2.5 hours, and achieves approximately 80% absorption after 6 hours. Splitting larger doses (e.g., 300 mg twice daily) maintains superior 80% absorption rates compared to a single 600 mg dose (approximately 42% absorption). Allow at least 2 hours separation from antibiotics and thyroid medications.

Mild Digestive Effects: Whilst notably gentler than other magnesium forms, excessive doses may still cause nausea, diarrhoea, or stomach cramps. These effects are dose-dependent. Medication Interactions: Magnesium can form insoluble complexes with tetracycline and quinolone antibiotics, reducing absorption. May also interact with bisphosphonates, thyroid medications, and certain diuretics. Kidney Function: Individuals with impaired kidney function should consult healthcare providers before supplementing, as reduced renal clearance can lead to magnesium accumulation. Pregnancy and Lactation: Pregnant and breastfeeding women require higher magnesium intake (350–400 mg/day). Magnesium glycinate is often recommended for pregnancy due to its high bioavailability and gentle nature. Magnesium glycinate is generally considered one of the safest and most well-tolerated forms of magnesium supplementation. True magnesium toxicity (hypermagnesaemia) is extremely rare in healthy individuals taking standard supplement doses.