Magnesium Glycinate — Supplements
Highly bioavailable chelated magnesium supporting sleep, muscle relaxation, and neurological function.
Overview
Magnesium is the fourth most abundant mineral in the body and a cofactor for over 300 enzymatic reactions including ATP production, DNA/RNA synthesis, muscle contraction, and nerve transmission. Subclinical magnesium deficiency affects an estimated 50-80% of the population due to soil depletion, processed food consumption, and increased physiological demand. Magnesium glycinate (bisglycinate chelate) offers superior bioavailability, minimal GI side effects, and additional glycine-mediated calming effects, making it the preferred form for sleep and neurological applications.
Indications
- Sleep quality improvement
- Muscle cramp and tension relief
- Stress and anxiety support
- Migraine prevention
- Blood pressure support
- Insulin sensitivity optimization
Mechanism of Action
Magnesium serves as a cofactor for 300+ enzymes including those in ATP production, DNA repair, and protein synthesis
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Magnesium Glycinate | 400 mg elemental magnesium | Once daily at bedtime | Take at bedtime for sleep support; can split AM/PM |
Evidence Grade
GRADE C
Safety & Contraindications
- Magnesium glycinate is well tolerated with minimal laxative effect (unlike citrate or oxide)
- Renal insufficiency patients should avoid supplementation without medical guidance
- May potentiate effects of muscle relaxants and certain antibiotics
- Excessive magnesium can cause hypotension and bradycardia