Magnesium glycinate dihydrate
Also known as: Magnesium bisglycinate dihydrate, Magnesium glycinate, Magnesium diglycinate, Magnesium glycinate dihydrate
Overview
Magnesium glycinate dihydrate is a chelated form of magnesium, where magnesium ions are bound to two glycine molecules and two water molecules. This specific formulation is designed to enhance magnesium's bioavailability and improve gastrointestinal tolerability compared to other magnesium salts. It is primarily used as a dietary supplement to address magnesium deficiencies and support various bodily functions, including neuromuscular health, cardiovascular function, mood regulation, and sleep quality. Its key advantages include high absorption efficiency and a low propensity for causing laxative effects, making it a preferred choice for individuals sensitive to gastrointestinal upset. While research on magnesium supplementation in general is extensive, specific studies focusing solely on magnesium glycinate dihydrate are less common, with most evidence derived from studies on chelated magnesium forms or magnesium broadly.
Benefits
Magnesium glycinate dihydrate offers several evidence-based benefits. It significantly improves symptoms of anxiety and depression, with some randomized controlled trials (RCTs) showing reductions in anxiety scores, especially when combined with cofactors like pyridoxine (vitamin B6). It also supports sleep quality by increasing sleep duration, deep sleep, and overall sleep efficiency, as observed in a randomized double-blind placebo-controlled crossover trial. For individuals with type 2 diabetes, magnesium supplementation can improve cardiovascular risk factors, including fasting glucose, lipid profiles, and blood pressure, particularly in those with low baseline magnesium levels. While antioxidant effects remain inconclusive, the glycine component of magnesium glycinate may contribute to additional relaxation and stress relief. Individuals with magnesium deficiency, anxiety disorders, insomnia, and type 2 diabetes are most likely to benefit. Anxiety reduction effects are statistically significant with moderate effect sizes, and sleep improvements show significant differences in objective and subjective measures. Cardiometabolic improvements in diabetics are clinically relevant over 3-6 months. Mood and anxiety benefits typically appear within weeks to months, while sleep improvements can be noted within 2 weeks.
How it works
Magnesium glycinate dihydrate functions by providing magnesium, an essential mineral that acts as a cofactor for over 300 enzymatic reactions critical for neurotransmitter synthesis, energy metabolism, and muscle function. The chelation with glycine enhances intestinal absorption through amino acid transporters, leading to superior bioavailability and reduced gastrointestinal side effects compared to inorganic magnesium salts. Magnesium modulates the NMDA receptor, influences GABAergic transmission, and affects the hypothalamic-pituitary-adrenal axis, contributing to its anxiolytic and sleep-promoting effects. Glycine, an inhibitory neurotransmitter, may also synergistically contribute to relaxation. The chelated form minimizes free magnesium ions in the gut lumen, thereby reducing osmotic laxative effects.
Side effects
Magnesium glycinate dihydrate is generally well-tolerated with a low incidence of adverse effects. Common side effects are rare, with minimal gastrointestinal upset reported. Uncommon side effects (1-5%) may include mild diarrhea or loose stools, though these are less frequent than with other forms like magnesium oxide or citrate. Rare side effects (<1%) include hypermagnesemia, which is primarily a concern for individuals with impaired renal function. There are no significant drug interactions unique to the glycinate form, but caution is advised when co-administering with medications known to affect magnesium levels, such as diuretics or proton pump inhibitors. Severe renal failure is a contraindication. Pregnant women and the elderly generally tolerate magnesium glycinate well, but consultation with a healthcare provider is recommended for these populations.
Dosage
For anxiety and sleep improvement, the minimum effective dose typically ranges from 200 to 400 mg of elemental magnesium daily, often combined with vitamin B6 for enhanced synergistic effects. The optimal dosage generally falls between 250 to 500 mg of elemental magnesium daily, depending on the specific clinical indication and the individual's baseline magnesium status. The maximum safe dose from supplements for adults is generally considered to be up to 350-400 mg of elemental magnesium daily; doses exceeding this may increase the risk of diarrhea. To optimize absorption and minimize potential gastrointestinal side effects, it is recommended to take divided doses with meals. Magnesium glycinate is commonly available in capsule or powder forms, with good absorption regardless of the specific preparation. The co-administration of cofactors like vitamin B6 may further enhance its efficacy for mood and anxiety-related benefits.
FAQs
Is magnesium glycinate better absorbed than other forms?
Yes, studies indicate that amino acid chelates like glycinate offer superior bioavailability and fewer gastrointestinal side effects compared to magnesium oxide or citrate, due to enhanced absorption mechanisms.
Can it cause diarrhea?
Magnesium glycinate is less likely to cause diarrhea compared to other forms because it is gentler on the stomach and has a lower osmotic laxative effect.
How long until effects are seen?
Benefits for mood and sleep may become noticeable within 2 weeks, while improvements in metabolic parameters typically require longer, often several months of consistent supplementation.
Is it safe long-term?
Yes, long-term use is generally considered safe within recommended dosage ranges for individuals with normal renal function.
Does it help with constipation?
While magnesium can help with constipation, magnesium glycinate is less effective for this purpose than magnesium citrate, which has stronger osmotic laxative properties.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This systematic review and meta-analysis, including 5-6 RCTs per biomarker, found no significant effect of magnesium supplementation on oxidative stress markers. However, it noted improvements in anxiety and depression scores when magnesium was combined with zinc supplementation. The study's limitations included heterogeneity in magnesium forms and doses across the included trials.
- https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This systematic review and meta-analysis analyzed 28 RCTs involving 1694 diabetic patients. It concluded that magnesium supplementation (250-360 mg/day) improved glycemic control, lipid profiles, and blood pressure, particularly in individuals with magnesium deficiency. The findings provide high-quality evidence supporting cardiovascular benefits in this population.
- https://esmed.org/MRA/mra/article/view/5410 – This randomized double-blind placebo-controlled crossover trial (N=31) demonstrated that magnesium supplementation (1 g/day, unspecified form) for 2 weeks significantly improved sleep quality, mood, and activity metrics compared to placebo. Despite the small sample size and short duration limiting generalizability, the pilot data are promising for magnesium's role in sleep.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11136869/ – This systematic review examined 15 studies, with 5 out of 7 anxiety-related trials showing positive effects from magnesium supplementation, typically at doses around 300 mg elemental magnesium, often in combination with vitamin B6. The review also highlighted absorption issues associated with magnesium oxide forms.
- https://bodybio.com/blogs/blog/magnesium-glycinate-vs-citrate – This review on comparative bioavailability suggests that amino acid-chelated magnesium glycinate offers superior absorption and tolerability compared to magnesium citrate and oxide forms. This is attributed to the specific glycine transport mechanisms and reduced gastrointestinal irritation associated with the chelated form.
- https://www.medicalnewstoday.com/articles/315372 – This article provides general information on magnesium, including its various forms and health benefits. It discusses the importance of magnesium for overall health and touches upon the differences in absorption and side effects among different magnesium supplements, aligning with the benefits of chelated forms like glycinate.
Supplements Containing Magnesium glycinate dihydrate
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