From the Guidelines
Magnesium glycinate has a beneficial effect on bowel movements, increasing the number of complete spontaneous bowel movements (CSBMs) per week and stool-based bowel movements (SBMs) per week, with a higher treatment response compared to placebo, as shown in a recent 2023 study 1. The benefits of magnesium glycinate are numerous, including:
- Increasing the number of CSBMs per week, with a mean difference of 4.29, and SBMs per week, with a mean difference of 3.59, compared to placebo 1
- Achieving a higher treatment response, with a relative risk of 3.93, and potentially benefiting 499 more participants per 1,000, compared to placebo 1
- Improving quality-of-life scores, as measured by PAC-QOL, with a mean difference of 16.23, and better stool consistency, based on the Bristol Stool Form Scale, with a mean difference of 1.89, compared to placebo 1 When using magnesium glycinate, it is essential to consider the following:
- The recommended dosage is not explicitly stated in the provided study, but typically ranges from 200-400 mg of elemental magnesium per day, taken in divided doses with meals
- Magnesium glycinate is well-tolerated and has high bioavailability, meaning it's easily absorbed by the body
- It is generally safe for most people, but those with kidney problems or on certain medications should consult a healthcare provider before use
- Mild digestive upset can occur, but is less common with this form of magnesium compared to other types.
From the Research
Effects of Magnesium Glycinate on Sleep Quality
- Magnesium supplementation has been shown to improve sleep quality in individuals with poor sleep quality, as measured by the Pittsburg Sleep Quality Index (PSQI) score 2.
- A study found that magnesium supplementation increased serum magnesium concentrations in participants with deficient magnesium status, and decreased plasma C-reactive protein (CRP) in participants with baseline values > 3.0 mg/L 2.
- Another study found that magnesium-L-threonate (MgT) supplementation improved sleep quality and daytime functioning in adults with self-reported sleep problems, as measured by subjective and objective measures 3.
Effects of Magnesium Glycinate on Anxiety
- A systematic review found that supplemental magnesium is likely useful in the treatment of mild anxiety and insomnia, particularly in those with low magnesium status at baseline 4.
- The review found that five out of seven studies measuring anxiety-related outcomes reported improvements in self-reported anxiety, although firm conclusions were limited by the heterogeneity of the data and the small number of participants involved in most of the studies 4.
- A study found that tryptophan and magnesium-enriched Mediterranean diet reduced anxiety symptoms in women with fibromyalgia, as measured by the State-Trait Anxiety Inventory (STAI) 5.
Mechanisms of Action
- Glycine, a non-essential amino acid, has been shown to improve sleep quality by decreasing the core body temperature and increasing cutaneous blood flow 6.
- Magnesium has been implicated to benefit sleep by increasing the plasma and cerebrospinal fluid magnesium concentrations, and decreasing inflammatory stress 2.
- Magnesium-L-threonate (MgT) has been shown to improve sleep quality and daytime functioning by increasing deep sleep score, REM sleep score, and activity and readiness parameters 3.