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Magnesium Glycinate Advanced Complex

Q: Does glycinate cause less GI distress than other forms?

Yes, magnesium glycinate is known for causing less gastrointestinal distress compared to other forms due to its higher bioavailability and lower osmotic activity.

Q: How long until benefits appear?

For depression, improvements have been observed in clinical trials after 6-8 weeks of consistent magnesium glycinate supplementation.

Q: Can it be taken with other minerals?

It's advisable to avoid taking high doses of zinc or calcium within 2 hours of magnesium glycinate, as they can compete for absorption.

Also known as: Magnesium bisglycinate, Magnesium diglycinate, Magnesium glycinate, Magnesium bisglycinate chelate

Overview

Magnesium glycinate is a chelated form of magnesium, where magnesium is bound to the amino acid glycine. This chelation is designed to enhance the mineral's bioavailability and reduce gastrointestinal side effects compared to other forms like magnesium oxide or citrate. It is primarily used to support neurological function, sleep quality, and mood regulation. While magnesium is found in various foods, magnesium glycinate is synthesized for supplementation purposes. Research suggests potential benefits for depression, with some evidence indicating anti-inflammatory properties and improved glycemic control, although more glycinate-specific studies are needed. It works by modulating NMDA and GABA-A receptors, influencing neuronal excitability and relaxation. Magnesium glycinate is considered a well-tolerated form of magnesium, making it a popular choice for those seeking to increase their magnesium intake.

Benefits

Magnesium glycinate has shown promise in several key areas. A meta-analysis of 7 RCTs (n=325) indicated a significant reduction in depression scores (SMD: -0.919, 95% CI: -1.443 to -0.396, *p*=0.001), suggesting it may be beneficial for managing depressive symptoms. Indirect evidence from magnesium supplementation studies suggests potential anti-inflammatory effects, with a meta-analysis showing CRP reduction, although glycinate-specific data are limited. Anecdotal reports and its mechanism of action (GABA modulation) suggest it may improve sleep quality, but more direct RCT evidence is needed. Meta-analyses also associate magnesium intake with a reduced risk of type 2 diabetes, but again, glycinate-specific data are lacking. The evidence quality for depression is Grade B, while other benefits require further research.

How it works

Magnesium glycinate works through several biological pathways. It modulates NMDA receptors, reducing glutamate excitotoxicity in the brain. It also activates GABA-A receptors, promoting relaxation and reducing anxiety. As a cofactor, it is essential for ATP production and DNA synthesis. The glycinate chelation enhances its bioavailability compared to other magnesium forms, facilitating better absorption in the intestines. Once absorbed, magnesium interacts with various intracellular magnesium-dependent enzymes, such as kinases and phosphatases, influencing a wide range of cellular processes.

Side effects

Magnesium glycinate is generally well-tolerated, but some side effects can occur. The most common side effect is diarrhea, which is dose-dependent and rare at doses below 350 mg of elemental magnesium per day. Less common side effects include nausea and abdominal cramping. In rare cases, hypermagnesemia can occur, particularly in individuals with renal impairment. Magnesium can interact with certain medications, such as quinolone and tetracycline antibiotics, reducing their absorption. It is also advised to separate dosing of magnesium glycinate from bisphosphonates by at least 2 hours. It is contraindicated in individuals with severe renal dysfunction (eGFR <30 mL/min).

Dosage

The minimum effective dose of magnesium glycinate for depression is around 200 mg of elemental magnesium per day, as indicated by research. The optimal dosage range is typically between 200-400 mg per day, divided into multiple doses. It's important to note that the maximum safe dose from supplements, as per NIH guidelines, is 350 mg per day. For sleep support, evening administration is often recommended due to its relaxing effects. Some formulations include vitamin D3, which enhances magnesium absorption. It is important to consider the elemental magnesium content of the specific magnesium glycinate product when determining the appropriate dosage.

FAQs

Does glycinate cause less GI distress than other forms?

Yes, magnesium glycinate is known for causing less gastrointestinal distress compared to other forms due to its higher bioavailability and lower osmotic activity.

How long until benefits appear?

For depression, improvements have been observed in clinical trials after 6-8 weeks of consistent magnesium glycinate supplementation.

Can it be taken with other minerals?

It's advisable to avoid taking high doses of zinc or calcium within 2 hours of magnesium glycinate, as they can compete for absorption.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC10783196/ – This 2023 meta-analysis of 7 RCTs (n=325) investigated the effects of magnesium supplementation on depression. The findings indicated a significant reduction in depression scores, suggesting a potential benefit of magnesium in managing depressive symptoms. However, the study acknowledges limitations such as heterogeneous dosing (75-500 mg/day) and short duration (6-12 weeks).
https://pmc.ncbi.nlm.nih.gov/articles/PMC6040119/ – This meta-analysis examined the impact of magnesium supplementation on C-reactive protein (CRP) levels, a marker of inflammation. The results showed that magnesium reduced CRP, particularly in populations with high baseline levels. The study's limitation is that it did not perform a glycinate-specific subgroup analysis, so the results are not specific to magnesium glycinate.
https://diabetesjournals.org/care/article/34/9/2116/38612/Magnesium-Intake-and-Risk-of-Type-2-DiabetesMeta – This dose-response meta-analysis explored the relationship between magnesium intake and the risk of type 2 diabetes. The findings suggested that a 100 mg/day increase in magnesium intake was associated with a 14% lower risk of diabetes. The study's limitations include the dominance of observational data and the lack of isolation of glycinate as the specific magnesium form.
https://www.verywellhealth.com/magnesium-l-threonate-vs-magnesium-glycinate-8758091 – This article compares magnesium L-threonate and magnesium glycinate, highlighting the bioavailability of magnesium glycinate. It suggests that magnesium glycinate is better absorbed than other forms of magnesium.
https://www.naturemade.com/products/magnesium-complex-with-d3-and-zinc – This is a product page for a magnesium complex that includes vitamin D3. It highlights the potential benefits of combining magnesium with vitamin D3 to enhance magnesium absorption.