The Benefits of Magnesium Glycinate

Magnesium is an essential mineral involved in over 300 biochemical processes in the body. It plays a crucial role in muscle function, nerve signalling, energy production, and overall health. However, many people don’t get enough magnesium from their diet alone, leading to deficiencies that can contribute to issues like poor sleep, muscle cramps, anxiety, and even heart problems.

Magnesium glycinate is one of the most effective forms of magnesium due to its high bioavailability and gentle effects on digestion. It is a chelated form of magnesium, meaning it is bound to glycine, an amino acid that enhances absorption and has its own calming properties. This makes magnesium glycinate an excellent choice for those looking to improve sleep, support heart health, ease muscle tension and promote overall well-being.

In this article, we will explore the top benefits of magnesium glycinate, its uses and the best ways to incorporate it into your daily routine.

8 Benefits of Magnesium Glycinate

1. Cardiovascular System Health

Magnesium is a critical player in maintaining cardiovascular health by regulating blood pressure and heart rhythm. It works as a natural calcium antagonist, helping blood vessels relax and reducing excessive constriction. Research by Zhao et al. (2019) found that higher magnesium intake is associated with a reduced risk of coronary heart disease, supporting its role in heart health.¹

How Magnesium Supports Heart Health:

Regulates vascular tone and heart rhythm
Promotes blood vessel relaxation

2. Healthy Blood Sugar and Glucose Levels

Magnesium influences insulin sensitivity and glucose metabolism, helping to stabilise blood sugar levels. A systematic review by Simental-Mendía et al. (2016) concluded that magnesium supplementation improves insulin sensitivity in individuals at risk of diabetes.²

Magnesium's Role in Blood Sugar Regulation:

Enhances insulin sensitivity
Improves glucose metabolism

3. Healthy Sleep Patterns

Magnesium is known to improve sleep quality by promoting relaxation. It helps regulate neurotransmitters like GABA and supports the production of melatonin, the hormone that controls sleep-wake cycles. Studies, such as Rawji et al. (2024), have shown that magnesium supplementation enhances sleep quality and reduces anxiety.⁴

How Magnesium Helps with Sleep:

Regulates sleep-promoting neurotransmitters
Increases melatonin production
Improves sleep duration and quality

4. Muscle Relaxation, Contraction, and Function

Magnesium is vital for muscle function, working in tandem with calcium to regulate muscle contraction and relaxation. Tarsitano et al. (2024) and Steward et al. (2019) found that magnesium supplementation reduces muscle soreness and inflammation after physical activity.¹⁰¹¹ Magnesium also supports ATP production, essential for muscle energy.

Magnesium’s Impact on Muscle Health:

Supports muscle contraction and relaxation
Reduces muscle soreness and cramps
Boosts muscle energy through ATP production

5. General Health, Wellbeing, and Energy Production

Magnesium is involved in more than 300 enzymatic processes, including ATP synthesis and protein production. Tardy et al. (2020) highlighted its role in reducing fatigue and improving general wellbeing. Magnesium supports the body's energy production and is crucial for maintaining overall health.¹³

Benefits of Magnesium for Wellbeing:

Supports ATP (energy) production
Enhances metabolic function
Reduces fatigue and promotes vitality

6. Glucose, Sugar, and Carbohydrate Metabolism

Magnesium is essential for efficient glucose metabolism, supporting enzymes that regulate carbohydrate breakdown. A study by Veronese et al. (2021) showed that magnesium supplementation significantly improves glucose metabolism in people with metabolic disorders.⁷ Magnesium helps prevent blood sugar fluctuations and supports healthy energy levels.

How Magnesium Supports Carbohydrate Metabolism:

Activates enzymes involved in glucose breakdown
Supports stable blood sugar levels
Enhances energy production from carbohydrates

7. Nervous System Health

Magnesium stabilises nerve cells by controlling calcium influx and preventing overstimulation. Studies like Botturi et al. (2020) have shown that magnesium plays a protective role in mental health, potentially reducing anxiety and improving mood.⁹ Magnesium also helps in the regulation of stress hormones, promoting a calm nervous system.

Magnesium’s Role in Brain Health:

Stabilises nerve cells and protects from neurotoxicity
Modulates stress and anxiety
Enhances mood and cognitive function

8. Physical Performance and a Decrease in Nervous Tension

Magnesium enhances physical performance by increasing muscle energy, reducing lactate buildup, and promoting recovery. Zhang et al. (2017) found that magnesium supplementation boosts exercise performance, especially in endurance activities.¹⁴ Magnesium also helps reduce cortisol, the stress hormone, which aids in quicker recovery and decreased nervous tension.

How Magnesium Affects Physical Performance:

Increases muscle energy and reduces fatigue
Enhances endurance and exercise performance
Lowers cortisol levels for better recovery

Coffee and Alcohol Deplete Magnesium Levels: What You Need to Know

While magnesium is vital for health, certain substances in your diet, like coffee and alcohol, can deplete magnesium levels, potentially leading to deficiencies. Here's how these common beverages affect magnesium and how you can maintain optimal levels:

How Coffee Affects Magnesium Levels

Coffee, particularly caffeinated varieties, acts as a diuretic, which means it increases urine production. This leads to increased magnesium excretion from the body. Over time, frequent coffee consumption can cause a loss of magnesium if not replenished. Caffeine in coffee also blocks the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness.

Adenosine is naturally released in the brain as the day progresses, helping to signal to your body that it's time to wind down and rest. However, caffeine works by binding to adenosine receptors, preventing the calming effects of adenosine. This leads to increased alertness and, for many, difficulty falling asleep. This blockage of adenosine by caffeine can also disrupt the balance of magnesium, as magnesium is involved in regulating sleep and calming the nervous system. In combination with the diuretic effects of caffeine, this can contribute to magnesium depletion and impact sleep quality.

How Alcohol Affects Magnesium Levels

Like coffee, alcohol also acts as a diuretic, increasing magnesium loss through urine. Chronic alcohol consumption can interfere with magnesium absorption in the digestive system and further contribute to a deficiency. Alcohol can also disrupt the balance of minerals in the body, making it harder to maintain healthy magnesium levels. People who drink heavily or regularly are at a higher risk of magnesium depletion.

The Impact of Magnesium Deficiency

Magnesium is essential for numerous bodily functions, and a deficiency can lead to:

Muscle cramps and spasms
Fatigue and low energy
Heart arrhythmias (irregular heartbeats)
Increased anxiety and stress

How to Counteract Magnesium Loss from Coffee and Alcohol

To prevent magnesium depletion caused by coffee and alcohol:

Increase magnesium-rich foods: Include more magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet.
Consider magnesium supplementation: If you drink coffee or alcohol regularly, taking a magnesium supplement can help restore your levels.
Stay hydrated: Drink plenty of mineralised water to combat the dehydrating effects of coffee and alcohol.
Limit coffee and alcohol intake: Moderating consumption can help reduce the risk of magnesium depletion.

By replenishing magnesium through diet and supplementation, you can counteract the effects of coffee and alcohol and support your overall health.

Which Foods Contain Magnesium?

Many natural foods are high in magnesium. However, modern agricultural practices have led to nutrient-depleted soil, meaning food sources may not always provide adequate magnesium levels.

Foods high in magnesium include:

Leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (quinoa, brown rice)
Legumes (black beans, chickpeas)
Dark chocolate
Avocados

Due to declining soil quality, even magnesium-rich foods may not provide sufficient levels, making supplementation necessary for many people.

How to Take Your Magnesium Glycinate Supplements

The recommended dosage for magnesium glycinate varies, but most adults benefit from 200-500 mg per day. For relaxation and better sleep, taking it in the evening 30-60 minutes before bed is beneficial. To support muscle recovery and heart health, splitting doses throughout the day can be effective. When to take magnesium glycinate depends on individual health goals, but consistency is key.

If you’re considering magnesium supplementation, it’s always wise to consult with a healthcare professional to determine the right dosage for your needs.

Experience the Benefits of Magnesium Glycinate

Magnesium glycinate, known for its high bioavailability, offers a range of health benefits that support both your body and mind. Whether you're seeking improved sleep, faster muscle recovery, or better heart health, magnesium glycinate is a trusted form of magnesium for everyday use. Its high absorption rate and gentle impact on digestion make it an excellent choice for those who need a reliable, effective magnesium supplement.

Magnesium glycinate has been shown to:

Improve sleep quality by supporting the relaxation of the nervous system.
Assist with muscle recovery after physical activity by preventing cramps and reducing soreness.
Enhance heart health by regulating blood pressure and promoting optimal cardiovascular function.
Boost mental well-being, helping to reduce symptoms of anxiety and stress.

To experience these benefits for yourself, Veritroo Magnesium Bisglycinate delivers a higher dose per serve, ensuring optimal absorption and effectiveness. Our highly-bioavailable, science-backed formula is designed for maximum results with minimal excipients, giving you potent magnesium in every dose.

Choose transparency, quality, and potency—choose Veritroo. Order now and experience the difference of high-concentration magnesium you can trust.

Sources:

¹ Zhao, L. et al. Journal of Cardiovascular Pharmacology (2019) [PMID: 31815866]

² Simental-Mendía, L. E. et al. Pharmacological Research (2016)[PMID: 27329332]

³ Hruby, A. et al. Diabetes Care (2014)[PMID: 24089547]

⁴ Rawji, A. et al. Cureus (2024) [PMID: 38817505]

⁵ Luo, X. et al. Journal of Affective Disorders (2024)[PMID: 38703902]

⁶ Hang, Y. et al. SLEEP (2022)[PMID: 34883514]

⁷ Veronese, N. et al. Nutrients (2021)[PMID: 34836329]

⁸ Fan, L. et al. The Journal of Nutrition (2021) [PMID: 34038556]

⁹ Botturi, A. et al. Nutrients (2020)[ PMID:32503201]

¹⁰ Tarsitano, M. G. et al. Journal of Translational Medicine (2024) [PMID: 38970118]

¹¹ Steward, C. J. et al. Nutrients (2019)[ PMID: 31624951]

¹³ Tardy, A.-L. et al. Nutrients (2020) [PMID: 31963141]

¹⁴ Zhang, Y. et al. European Journal of Applied Physiology (2017)[ PMID:28846654]