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Magnesium is a vital mineral that is used in many biological processes. For example, it is a cofactor in more than 300 enzyme systems! It is also one of the most common minerals that people are deficient in so it is important to take a good Magnesium supplement. This is not the easiest thing to find though as Magnesium supplements are plagued by bad absorption and there are a few different reasons for this. The main cause is magnesium's physical properties. Most of the Magnesium that we ingest is absorbed in our small intestines through small spaces called tight junctions. Absorption through tight junctions is dependent largely on the size of the compound, its solubility, and its pH. These three issues all make it very hard for Magnesium to be absorbed.
Magnesium, when it comes into contact with water, attracts a large amount of water molecules which arrange around the Magnesium ion, this is referred to as a hydration shell. The hydration shell physically makes Magnesium bigger which makes it harder for it to pass through tight junctions in the small intestines. Compared to Calcium, Magnesium has a much larger hydration shell, which causes two issues, the first being that Magnesium has a much harder time being absorbed due to its large hydration shell and the second issue is that when Magnesium and Calcium are coingested, then they are going to compete for absorption, which is problematic because Calcium will generally have the upper hand due to its much smaller hydration shell, which will limit the amount of Magnesium that can be absorbed.
The second major issue that makes things even more complicated is that Magnesium increases pH levels at tight junctions when ingested in supplemental dosages. This is problematic because there are proteins in the tight junctions called Claudins that strip Magnesium of its hydration shell allowing it to pass through the tight junction. However, as pH increases, Claudins become less and less active. As a result, Magnesium limits its own absorption by gradually increasing intestinal pH.
The benefits of taking a Magnesium Glycinate supplement is where Glycine comes in as Glycine is an excellent pH buffer. By chelating Magnesium with Glycine, the rise in pH at tight junctions is largely negated, leading to significantly better Magnesium absorption. The Glycine in theory can also decrease the size of the Magnesium hydration shell and in addition to this, may allow Magnesium to be transported through amino acid transport systems. Magnesium is also fairly reactive and can react with Phytates that are present in our diet. Magnesium that has reacted with Phytates is practically impossible to absorb and this is highly problematic because Phytates are fairly prevalent in foods that contain large amounts of Magnesium, such as almonds and spinach. Chelating Magnesium with Glycinate, appears to reduce the reactivity of Magnesium with Phytates, thus enhancing its bioavailability even when it is taken alongside food.
The final benefit of Magnesium Glycinate, is that it can increase the likelihood of L-Glycine making it to the brain. This is interesting, because L-Glycine may support sleep quality and so can Magnesium itself. Thus, Magnesium Glycinate is arguably the best form of Magnesium when it comes to supporting sleep quality.
Yes, this Magnesium Glycinate powder is fully chelated. It is not buffered with Magnesium oxide.
As a dietary supplement, take 1500mg of Magnesium Glycinate 1-2 times daily.
To gain more insight, read the Magnesium Glycinate reviews and experiences below.
Nootropics Depot offers 125g or 250g jars of high quality Magnsesium Glycinate powder. Nootropics Depot's Magnesium Glycinate has been lab-tested and verified for both product purity and identity.
ATTENTION: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Previous, I was using magnesium oxide. It took me 200% of the RDA/day for muscle cramps and twitches to stop.
Switching to magnesium glycinate, I'm only taking 50% of the RDA (1500mg mag glycinate) and I have NO twitches or cramps.
Based on that, I'm absorbing MUCH more of the magensium from this than I do from mag oxide.
Based on my scale, a level 1/8 tsp is close enough (for me) to 500mg. I just toss a 1/8tsp in my mouth, swish it with some water, and swallow. I do this three times daily in between meals to spread it out over the period of the day. I don't find it to taste that bad. Another gulp or two of water and I'm good to go. I'm only taking 50% of the RDA doing this and it's much more effective than using mag oxide.
Very inexpensive for chelated magnesium, and a 250gm tub of this will last me about 5 months. I plan on using this for my daily magnesium needs going forward. Good stuff.
I will try Magtein at some point out of curiosity to see if it really does have stronger nootropic effects than the glycinate. Perhaps Magtein in the am, this in the pm. But for a 'general' magnesium supplement, I don't see a better option than the glycinate at this price. Sam on 6th Dec 2018
I've been taking magnesium supplements for years and magnesium glycinate exclusively for over a year now. It's become one of the pillars of my supplement regimen. Out that of all the magnesium salts I've tried, glycinate remains my favorite for being the most gentle on my GI tract as well as the most effective for sleep.
I decided to try the bulk powder form to use an addition to my hydration mix for work days. (The skilled trades are hard on one's muscles.) I was not aware of magnesium glycinate's alkaline taste, which resembles a milder but more metallic baking soda. At 300-400 mg (~40-50 mg magnesium, or 10-12% RDA) per liter, it still does the job of preventing muscle cramps. Much beyond that and the taste becomes...distracting.
For the sake of the completeness of this review, I did use this bulk powder version for sleep a couple times at my usual evening dose (3000-4500 mg equating to 400-600 mg magnesium). And, as usual, it did a great job putting me in a restful state. At this dose however, there is no reasonable amount of water at which the resulting solution won't taste like industrial-strength floor degreaser. As I'd rather not develop a Pavlovian aversion to bedtime, I'll be sticking to capsules/tablets for sleep.
For light supplementation where significant hydration is also needed, this powder remains a good choice. The Phrenologist on 8th Nov 2018
I thought this would just be another form of magnesium but it turns out the glycine has a much stronger effect. This is a pretty crazy nootropic. Never thought it would be like this. Unknown on 15th Jul 2018