MAGNESIUM
GLYCINATE
Magnesium glycinate is magnesium bound to the amino acid glycine. It is commonly used to increase magnesium intake and is particularly popular for sleep and relaxation, although research specifically on the glycinate form is still relatively limited.
MAGNESIUM GLYCINATE — QUICK SUMMARY
What is Magnesium Glycinate?
Magnesium glycinate is a supplement form in which magnesium is bound to glycine, an amino acid. It is also commonly called magnesium bisglycinate because magnesium can be bound to two glycine molecules to form the chelated compound.
The magnesium itself is an essential mineral used throughout the body. It is involved in normal nerve and muscle function, energy production, blood glucose regulation, blood pressure and the formation of proteins, bone and DNA.
People often choose magnesium glycinate when increasing their magnesium intake, and it has become particularly popular in products marketed around sleep and relaxation. It is important, however, to separate what is known about magnesium generally from what has been demonstrated specifically with the glycinate form.
Direct human research on magnesium bisglycinate is still relatively limited. In a recent placebo-controlled trial involving 155 adults with poor sleep, 250 mg of elemental magnesium per day from magnesium bisglycinate produced a small improvement in insomnia severity over four weeks compared with placebo.
Look at the amount of elemental magnesium, not simply the total weight of magnesium glycinate. Supplement labels report the actual magnesium supplied separately from the larger magnesium-glycine compound it is attached to.
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