Magnesium Glycinate: Science and Health Effects

Summary
Magnesium glycinate, also known as magnesium bisglycinate, is a highly bioavailable form of magnesium that combines this essential mineral with the amino acid glycine. This chelated compound is designed to provide very good absorption in the body and minimal stress on the digestive system, which distinguishes it from other forms of magnesium such as magnesium oxide or magnesium citrate. Magnesium is essential for a number of physiological processes, including energy production, muscle and nerve function, and the maintenance of bone health. Magnesium glycinate has become a popular dietary supplement for people who want to support the body's natural functions in a gentle and effective way. This article provides a detailed overview of the product's features, benefits and technical specifications, based on available research and scientific data, without making medical claims for the prevention or treatment of diseases.

Benefits and effects
Magnesium glycinate offers a number of proven benefits that support the body's natural processes and overall well-being. These effects are based on magnesium's role in human physiology and glycine's supplementary properties as an amino acid. Here is a comprehensive review of the most important benefits presented as bullet points:

• Muscle function and relaxation: Magnesium helps maintain normal muscle function, essential for daily movement and physical activity, and supports muscle relaxation, which can be useful after exercise or during physical exertion. Glycine reinforces this effect with its calming effect on the nervous system.
• Energy turnover and ATP production: Magnesium plays a central role in the conversion of nutrients into ATP, the cells' primary energy source, and supports a stable energy supply throughout the day, which is valuable for an active lifestyle.
• Nerve function and stress management: Magnesium supports normal functioning of the nervous system by regulating neurotransmitters such as serotonin and GABA, and together with glycine it can promote balanced nerve function and a sense of inner calm, positive for sleep quality and stress management.
• Bone health and mineralization: Magnesium helps to maintain normal bones by supporting bone mineralization and cooperating with calcium and vitamin D, which is relevant for maintaining bone strength at all ages.
• Heart health and blood pressure regulation: Magnesium supports normal muscle function in the heart and the maintenance of blood pressure levels within the body's natural limits by regulating ion channels that affect heart rhythm.
• Blood sugar regulation: Magnesium is involved in carbohydrate metabolism and insulin activity, and contributes to normal blood sugar regulation, a support for maintaining stable blood sugar levels in a healthy lifestyle.
• Hormonal balance: Magnesium glycinate can reduce discomfort such as bloating or muscle tension before menstruation through muscle relaxation and glycine's calming properties, supporting a sense of physical and emotional balance.
• Oxidative stress and antioxidant properties: Magnesium protects cells against oxidative stress by activating enzymes that neutralize free radicals, a natural part of the body's defense system that supports general cell health.
• Physical performance and recovery: Magnesium supports muscle efficiency during activity and contributes to post-exercise recovery by maintaining electrolyte balance and reducing muscle stiffness, useful for athletes and active individuals.

These benefits are in line with approved health claims from EFSA, such as "magnesium contributes to normal muscle function," "magnesium contributes to normal energy metabolism," and "magnesium contributes to the maintenance of normal bones." Magnesium glycinate stands out by delivering these effects in a gentle and very well absorbed way.

Technical specifications
Magnesium glycinate is a chelated compound consisting of one magnesium atom bound to two molecules of glycine, a non-essential amino acid. This chemical structure, often referred to as magnesium bisglycinate, gives the product unique properties that set it apart from other magnesium supplements. The molecular formula for magnesium glycinate is Mg(C 2 H 4 NO 2 ) 2, with a molar mass of approximately 172.43 g/mol. The chelation means that the magnesium ion is surrounded by the glycine molecules, which creates a stable ring structure. This binding protects the magnesium from reacting too early in the stomach acid environment and increases its absorption in the small intestine, where absorption primarily occurs. Studies have shown that chelated forms of magnesium, such as glycinate, have a high bioavailability which outperforms non-chelated forms such as magnesium oxide, which are often only absorbed to a limited extent due to low solubility. Magnesium glycinate has too good water solubility, which further improves absorption in the gastrointestinal system. When magnesium glycinate is ingested, it dissociates into magnesium ions (Mg²⁺) and free glycine molecules. The magnesium ions are then transported into the blood and distributed to cells throughout the body, where they participate in enzymatic reactions such as energy production, protein synthesis, and regulation of muscle and nerve function. The glycine molecules can be taken up separately and used in processes such as collagen production or act as a neurotransmitter in the central nervous system. The product is typically available in capsule or powder form, with magnesium content that varies depending on the manufacturer. A capsule can contain 100–200 mg of elemental magnesium, and usual recommended dosage ranges from 200 mg to 400 mg per day, depending on individual needs and health status. Magnesium glycinate is known for its low risk of gastrointestinal side effects, thanks to its chelated structure and glycine's neutral pH value. The stability of the product ensures that the magnesium content remains intact over time. The recommended daily intake of magnesium is 400–420 mg for adult men, 310–320 mg for women, and 350–400 mg for pregnant or lactating women, with a tolerable upper intake level of 350 mg from supplements.

Comprehensive and detailed description
Magnesium glycinate is the result of years of research into mineral absorption and human physiology, and represents one of the most advanced forms of magnesium supplementation. Magnesium is the fourth most abundant mineral in the body and is found in high concentration in bones, muscles and soft tissue. It is a cofactor in over 300 enzyme systems, including those that control glucose metabolism, fat burning, and DNA replication. Without sufficient magnesium, these processes can become ineffective, underscoring the importance of adequate levels through diet or supplements such as magnesium glycinate. Magnesium regulates calcium channels in muscle and nerve cells, and magnesium glycinate helps restore balance by supplying magnesium quickly and effectively, enhanced by glycine's calming effect. Glycine binds to receptors in the brain that inhibit neuronal activity, which may explain reports of relaxation and better sleep quality, especially when taken in the evening. Glycine also supports collagen production, which contributes to skin, joints and bones. Magnesium works with calcium and phosphorus to form hydroxyapatite in bone, activates osteoblasts and inhibits osteoclasts, which is essential for bone strength. In the heart, magnesium regulates the sodium-potassium pump and promotes vasodilation, a natural part of cardiovascular health. Magnesium supports insulin sensitivity and glucose uptake, which can be beneficial for a healthy metabolism. For women, magnesium glycinate reduces hormonal discomfort through muscle relaxation and neurotransmitter balance. During exercise, magnesium regulates electrolytes and reduces lactic acid build-up, which supports performance and recovery. Magnesium protects cells from oxidative stress by activating enzymes such as superoxide dismutase (SOD). The product is versatile and can be taken daily or in specific situations, and can be combined with vitamin B6 to enhance nervous system support. Natural sources such as spinach, almonds and salmon complement magnesium glycinate, but the supplement ensures sufficient intake in case of increased need. Dosage of 100–300 mg daily is common, and the product contains no fillers or allergens. The chelated bond increases absorption in the small intestine, and magnesium glycinate also supports inflammation balance through cytokine regulation. It suits a wide range of users and is gentle even on sensitive stomachs.

Disclaimer and reservations
Magnesium glycinate is a dietary supplement intended to support general health and well-being. It is not intended to diagnose, treat, cure or prevent any kind of disease. Uno Vita AS does not claim that this product can replace medical treatment or solve specific health conditions. People with existing medical conditions, such as kidney disease or other serious health problems, or those taking medications that may be affected by magnesium, should consult a qualified health care professional before use. Pregnant and breastfeeding women should also consult a doctor. The product should be kept out of the reach of children and used according to the recommended dosage to avoid side effects such as loose stomach or nausea in case of excessive consumption. Use of magnesium supplements should be done in consultation with qualified healthcare personnel.

Freedom of expression and right to information
Uno Vita AS reserves the right to share publicly available research on health and wellness technologies, including magnesium glycinate, in accordance with international principles for freedom of expression and information sharing. This is in line with UN Human Rights (1948), Article 19, The International Convention on Civil and Political Rights (1966), Article 19, Norwegian Constitution § 100, and the US First Amendment. Our aim is to provide consumers with balanced and research-based information for informed choices about health and lifestyle.

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