Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body. It plays a key role in muscle and nerve function, energy production, blood sugar regulation, bone health, and mood balance. Many people are deficient in magnesium due to poor dietary intake, chronic stress, medications, and soil depletion in modern agriculture.

Key Roles of Magnesium:

  1. Muscle and Nerve Function
    Magnesium helps muscles contract and relax properly and supports nerve signaling. Low levels can lead to muscle cramps, twitching, or tingling.
  2. Energy Production (ATP synthesis)
    Magnesium is required for converting food into energy (ATP), making it essential for fighting fatigue.
  3. Stress and Sleep Regulation
    Magnesium calms the nervous system by modulating neurotransmitters like GABA, promoting better sleep and reducing anxiety.
  4. Blood Sugar and Insulin Regulation
    It supports insulin sensitivity and blood sugar control, which is crucial for metabolic health.
  5. Heart and Blood Pressure Support
    Magnesium helps regulate heartbeat and dilate blood vessels, supporting normal blood pressure.
  6. Bone Health
    It contributes to bone formation and works synergistically with calcium and vitamin D.

What is Magnesium Glycinate?

Magnesium glycinate (also called bisglycinate) is magnesium bound to the amino acid glycine.

Benefits of Magnesium Glycinate:

  • Highly bioavailable – meaning it’s well absorbed with minimal gastrointestinal side effects.
  • Gentle on the stomach – unlike magnesium citrate or oxide, it typically doesn’t cause diarrhea.
  • Calming effect – glycine is a calming amino acid that supports relaxation, better sleep, and reduced anxiety.
  • Ideal for chronic stress, insomnia, anxiety, and muscle tension.

Why Should You Supplement Magnesium?

You may consider supplementing if you:

  • Experience stress, poor sleep, anxiety, or fatigue
  • Have muscle cramps or restless legs
  • Take medications like PPIs, diuretics, or birth control pills (which deplete magnesium)
  • Eat a processed food diet low in leafy greens, nuts, seeds, and legumes
  • Have chronic conditions like diabetes, migraines, PCOS, or cardiovascular issues

Typical Dosage:

  • 200–400 mg/day of elemental magnesium, often taken in the evening to support sleep.
  • Magnesium glycinate is safe for daily use and often combined with other calming nutrients like taurine, B6, or L-theanine.