Magnesium Glycinate

Mechanism of Action

Magnesium is a cofactor for >600 enzymatic reactions including all ATP-dependent reactions (Mg-ATP is the true substrate), DNA/RNA polymerases, and ion channel regulation. Magnesium glycinate chelate provides highly bioavailable elemental magnesium bound to glycine. The glycine moiety itself is an inhibitory neurotransmitter (glycine receptors) and NMDA receptor co-agonist at the glycine binding site. The chelated form minimizes the osmotic laxative effect of ionic magnesium salts. Magnesium regulates NMDA receptor gating (voltage-dependent Mg2+ block), GABA-A receptor potentiation, HPA axis modulation, and parathyroid hormone secretion.

Dosing Protocol

Notes

Magnesium deficiency is epidemic — estimated 50-80% of the population is insufficient. RBC magnesium is a better marker than serum Mg (only 1% of body Mg is in serum). Glycinate form is preferred for sleep, anxiety, and general repletion due to the calming glycine co-benefit. Different Mg forms serve different purposes: glycinate (sleep/anxiety), L-threonate (cognition), taurate (cardiac), malate (energy/muscle), citrate (GI motility/constipation). Multiple forms can be combined.

Stacking

• Vitamin D3
• Vitamin B6 (enhances Mg absorption)
• Zinc
• Taurine
• Vitamin K2

Interactions

• Bisphosphonates [MEDIUM] — Mg reduces bisphosphonate absorption — separate by 2+ hours
• Antibiotics (tetracyclines, fluoroquinolones) [MEDIUM] — Magnesium chelates these antibiotics — separate by 4+ hours
• Levothyroxine [MEDIUM] — Mg may reduce thyroid hormone absorption — separate by 4 hours
• Muscle relaxants [LOW] — Additive muscle relaxation effect

Contraindications

• Severe renal insufficiency (impaired Mg excretion — risk of hypermagnesemia)
• Myasthenia gravis (Mg can worsen neuromuscular junction blockade)
• Heart block (Mg slows AV conduction)

Side Effects

• Drowsiness
• Mild GI discomfort
• Loose stools (less than other Mg forms)
• Hypotension at very high doses

Key Papers

• 10.3390/nu9050429
• 10.1186/1472-6882-12-8
• 10.1007/s12325-018-0761-z

Source Quality

Chelated forms (glycinate, bisglycinate) have superior bioavailability and tolerability vs oxide, citrate, or sulfate. TRAACS (Albion Minerals) bisglycinate chelate is well-studied. Check elemental Mg content, not total compound weight. Brands: Pure Encapsulations Magnesium Glycinate, Thorne Magnesium Bisglycinate, KAL Magnesium Glycinate.

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