Magnesium glycinate is magnesium bound to glycine, a calming amino acid, and it's one of the most bioavailable, easiest-on-the-stomach forms of magnesium there is. People take it to sleep more deeply, feel calmer, ease muscle cramps and support a healthy heart. It's also the form we chose for our Premium Electrolyte Mix. Here's why it beats the other forms, and what it can do for you.
Why magnesium matters
Magnesium is involved in more than 300 enzyme reactions in your body, from energy production and muscle function to nerve signals and DNA synthesis. Yet the National Institutes of Health notes that many people in the United States get less magnesium than recommended from their diets (NIH). Modern farming, processed food, stress, sweat, coffee and alcohol all add to the gap, which is why so many people in the natural-health world consider magnesium the most important mineral to supplement.
5 benefits of magnesium glycinate
1. Deeper, better sleep
Magnesium glycinate is a favorite for sleep, and it's a double win: magnesium helps your body relax, and glycine has its own calming effect. Magnesium also helps regulate melatonin, the hormone that controls your sleep-wake cycle. In a double-blind trial, older adults who took magnesium for eight weeks slept longer, fell asleep faster and had higher melatonin levels than those on placebo (Abbasi et al., 2012). In a separate study, 3 grams of glycine before bed improved sleep quality and next-day alertness (Yamadera et al., 2007).
2. Fewer muscle cramps and spasms
Magnesium is essential for muscles to relax after they contract, and running low can show up as cramps, twitches and spasms. Magnesium glycinate helps support proper muscle function and relaxation, especially after training or a long, sweaty day.
3. A calmer mood and stress relief
Magnesium is known as nature's relaxation mineral. It has a calming effect on the nervous system, supports healthy neurotransmitter function and helps keep stress hormones in check. Paired with calming glycine, magnesium glycinate helps ease everyday stress and occasional anxiousness, for a calmer, more balanced mood.
4. Digestive support
Magnesium supports healthy digestion and regularity. Glycinate does it gently: many people find it much easier on the stomach than citrate, which can send you running to the bathroom.
5. Heart and cardiovascular support
Magnesium is essential for a healthy heart. It helps the heart muscle contract and relax properly, supports healthy blood pressure already within a normal range, and helps your body manage inflammation.
Magnesium glycinate vs. citrate vs. oxide
| Magnesium glycinate | Magnesium citrate | Magnesium oxide | |
| What it's bound to | Glycine, a calming amino acid | Citric acid | Oxygen |
| Absorption | Well absorbed | Well absorbed | Poor: about 4% in one study (Firoz & Graber, 2001) |
| On your stomach | Gentle; favored by people with sensitive stomachs | Draws water into the gut; used as a laxative | Often causes loose stools |
| Best for | Sleep, calm, muscles, daily use | Constipation | Cheap pills; not much else |
That's why so many cheap supplements and electrolyte mixes use oxide or citrate: they're inexpensive. We chose glycinate because it's the form we'd want to take every day.
When to take magnesium glycinate
- Evening: many people take it an hour or two before bed for sleep.
- After workouts or sweating: to replace what you lose and help muscles recover.
- Daily: for steady calm and to fill dietary gaps.
Magnesium glycinate in our Premium Electrolyte Mix
Every stick of our Premium Electrolyte Mix has 100mg of magnesium as magnesium glycinate, alongside 1,000mg of sodium from Himalayan rock salt, 800mg of potassium, 1g of taurine and organic Irish sea moss. It's flavored with real organic fruit and sweetened with organic monk fruit, with just 1g of sugar per stick (4g in Mixed Berry) and no artificial sweeteners, dyes, "natural flavors" or anti-caking agents. Every batch is third-party tested for mold, mycotoxins, glyphosate and heavy metals. An evening stick is a favorite way to wind down.
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Frequently asked questions
What is magnesium glycinate good for?
Better sleep, a calmer mood, relaxed muscles, gentle digestive support and heart health.
Is magnesium glycinate or citrate better?
Glycinate is better for sleep, calm and everyday use, and it's gentle on the stomach. Citrate is better if you want a laxative effect.
Does magnesium glycinate make you sleepy?
It helps you relax, which is why many people take it in the evening. It doesn't knock you out like a sleeping pill.
Can I take magnesium glycinate every day?
Yes, most people take it daily. People with kidney disease should talk to their doctor first.
How much magnesium is in the Premium Electrolyte Mix?
100mg per stick, as magnesium glycinate.