From the Guidelines
Magnesium glycinate is recommended at a dosage of 200-400 mg of elemental magnesium daily, divided into 1-2 doses, due to its high bioavailability and lower risk of digestive side effects. The choice of magnesium glycinate over other forms, such as magnesium oxide (MgO), is based on its preferred bioavailability profile and reduced likelihood of causing gastrointestinal side effects like diarrhea 1. Although MgO has been studied in clinical trials for its efficacy in managing chronic idiopathic constipation, with dosing at 1.5 g/d, the bioavailability and clinical efficacy of magnesium glycinate are considered advantageous for general supplementation purposes.
When considering magnesium supplementation, it's crucial to start with a lower dose, around 100-200 mg, and gradually increase as needed and tolerated. Taking magnesium glycinate with food can enhance absorption. This form of magnesium is particularly beneficial because it combines magnesium with the amino acid glycine, which has inherent calming properties. Magnesium plays a critical role in over 300 enzymatic reactions in the body, supporting muscle relaxation, nervous system function, energy production, and bone health.
Key points to consider when using magnesium glycinate include:
- Starting with a low dose to assess tolerance
- Gradually increasing the dose as needed
- Taking it with food for optimal absorption
- Being aware of potential gastrointestinal side effects, such as loose stools, and reducing the dosage if they occur
- Consulting a healthcare provider before supplementing if you have kidney disease, as impaired renal function may affect magnesium excretion 1.
Given the information from the American Gastroenterological Association-American College of Gastroenterology clinical practice guideline 1, while magnesium oxide has been evaluated for constipation management, magnesium glycinate's profile makes it a preferred choice for general health and wellness supplementation, focusing on minimizing side effects while maximizing bioavailability.
From the Research
Magnesium Glycinate Dosing and Usage
- The recommended dosing for magnesium glycinate is not explicitly stated in the provided studies, but the general dosage of magnesium supplementation ranged from 50 mg to more than the recommended daily allowance (RDA) [ 2, 3 ].
- Magnesium glycinate is used to alleviate symptoms of anxiety and stress, with some studies suggesting a beneficial effect on subjective anxiety in anxiety-vulnerable samples [ 2 ].
- The use of magnesium supplementation, including magnesium glycinate, may also improve sleep quality, with the majority of included studies demonstrating improvement in at least one sleep-related parameter [ 3 ].
Mechanism of Action and Efficacy
- The exact mechanism of action of magnesium glycinate in alleviating anxiety and improving sleep quality is not fully understood, but it is thought to be related to the association between magnesium status and subjective anxiety [ 2 ].
- The efficacy of magnesium glycinate in treating anxiety and insomnia is supported by preclinical evidence and some clinical trials, but larger, randomized clinical trials are needed to confirm efficacy and establish the most effective forms and dosages [ 3 ].
- Observational studies suggest an association between magnesium status and sleep quality, but randomized clinical trials have shown contradictory findings, highlighting the need for further research [ 4 ].