Magnesium is essential for your body to function effectively, aiding in the development of bones, muscles, and cells, along with numerous other functions. However, like many people in the U.S., you may not be getting sufficient magnesium from your diet.
In fact, nearly one-third of individuals in Western countries consume less magnesium than required, as per a 2017 review in Scientifica. This is where magnesium supplements can help prevent symptoms of magnesium deficiency, such as fatigue and weakness.
Magnesium supplements are available at your local retailers, pharmacies, or grocery stores, and can also be purchased online. Be prepared for the variety of magnesium supplements available. Options include chelated magnesium and magnesium glycinate, making it important to understand their differences before choosing.
The term “chelated” indicates that magnesium is bonded with another substance to form one molecule, which enhances the absorption of magnesium by your body. This is significant because magnesium generally has low bioavailability. A 2019 study in Nutrients highlights that only about 30% of dietary magnesium is absorbed by the body.
Why glycine is paired with magnesium
By binding magnesium with another substance, you can enhance the amount that is absorbed by your body. This approach aids in achieving the recommended daily magnesium intake – between 310 and 420 milligrams for most adults, depending on gender – while also optimizing the effectiveness of the magnesium you consume.
Magnesium can be chelated with various agents, such as the amino acid glycine, resulting in magnesium glycinate. Although it remains a form of chelated magnesium, it may offer additional benefits for your muscles, mental health, and sleep.
Some people prefer magnesium glycinate to support their mental health by alleviating anxiety and depression, which can lead to improved rest. But is this effect verified? A 2023 review in Biological Trace Element Research examined whether magnesium functions as a natural sleep aid. After reviewing previous studies, the review suggested a tentative link between magnesium intake and enhanced sleep quality, although some findings were inconclusive.
Should you get chelated magnesium or magnesium glycinate?
Nevertheless, other experts recognize the potential of magnesium glycinate for individuals with sleep disorders. In an interview with WebMD, board-certified psychiatrist Dr. Faisal Tai noted that “magnesium glycinate is a well-regarded supplement known for its potential to contribute to better sleep and alleviate overall anxiousness.” You might also enhance the sleep-inducing effect of magnesium by combining it with melatonin in your nightly regimen.
Additionally, magnesium glycinate may serve as a post-workout muscle recovery aid. For example, a 2024 review in the Journal of Translational Medicine found that taking 350 milligrams of magnesium glycinate around two hours before intense exercise could reduce soreness and enhance recovery.
In summary, if your goal is to supplement magnesium intake, consult your healthcare provider about incorporating a chelated magnesium supplement into your diet. However, if your focus is on enhancing muscular performance, mood, or sleep, you might consider magnesium glycinate, a form of chelated magnesium, as a suitable option.
