Magnesium glycinate is a supplemental form of magnesium made up of the mineral magnesium combined with the amino acid glycine. Magnesium is essential for life and is important in proper nerve and muscle function, bone metabolism, and energy metabolism. Glycine is the smallest amino acid and is termed as nonessential because the body can synthesize it from other amino acids. In the body, glycine functions as a precursor to proteins and neurotransmitters.
Forms of Magnesium Supplements
Magnesium supplements are either of the soluble form or the insoluble form. Examples of insoluble ones are magnesium oxide and magnesium carbonate. Examples of soluble forms are magnesium aspartate, magnesium citrate and magnesium glycinate. The soluble forms are better absorbed and more effective in raising magnesium levels in the body. The insoluble forms tend to cause diarrhea and are sometimes used to treat constipation.
Magnesium Glycinate Advantages
In this form, magnesium is bound to a simple amino acid, and therefore it can be taken up via active amino acid pathways instead of relying on passive diffusion of magnesium. Moreover, as for all soluble forms, magnesium glycinate is less likely to cause gastrointestinal distress compared to insoluble forms. Glycine consumption is also associated with health benefits of its own; for example, the March 2011 issue of "Psychiatry and Clinical Neurosciences" reports that supplemental glycine increased serotonin in rats, and therefore could be useful in treatment of schizophrenia and insomnia.
Benefits of Magnesium Supplements
Magnesium supplements are used to treat a number of conditions. The June 1996 issue of "Cephalalgia" reports that oral magnesium supplementation in patients aged 18 to 65 was significantly associated with a decrease in the frequency of headaches. The June 2002 issue of "Lancet" reports that pregnant women with pre-eclampsia who were given magnesium reduced their risk of developing eclampsia and possibly reduced the risk of maternal death. In the hospital environment, intravenous magnesium is widely used for acute asthma, as reported in the November 2009 issue of "Emergency Medicine Journal." You should always consult a doctor before starting any supplement.
Natural Sources of Magnesium
You can get magnesium naturally by eating green vegetables, nuts and seeds, and whole grains. Some medications, such as certain diuretics, will increase your magnesium requirements. Diabetics, alcoholics, people with intestinal disorders and the elderly may have higher magnesium needs.
References
- "Psychiatry and Clinical Neurosciences"; Oral Administration of Glycine Increases Extracellular Serotonin but Not Dopamine in the Prefrontal Cortex of Rats; M. Bannai, et al.; March 2011
- "Lancet"; Do Women With Pre-Eclampsia, and Their Babies, Benefit From Magnesium Sulphate? The Magpie Trial: A Randomised Placebo-Controlled Trial; D. Altman, et al.; June 2002
- "Emergency Medicine Journal"; Magnesium Sulphate in the Treatment of Acute Asthma: Evaluation of Current Practice in Adult Emergency Departments; LA. Jones and S. Goodacre; November 2009
- "Cephalalgia"; Prophylaxis of Migraine With Oral Magnesium: Results From a Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study; A. Peikert, et al.; June 1996
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