Magnesium is an essential mineral crucial for numerous bodily functions, from improving sleep and reducing anxiety to strengthening bones and regulating blood pressure, the benefits are quite extensive.
This essential nutrient is naturally obtained from food sources like whole grains, legumes, nuts, fruits, and vegetables. So, why the buzz about supplements? In simple terms, they bridge the gap as around half of Americans do not get the required magnesium from their diet.
What is Magnesium Deficiency?
Magnesium deficiency occurs when the blood magnesium level drops below the normal range of 1.7 to 2.2 mg/dL.
To further understand the need for magnesium supplements, it is important to know the situations in which people develop magnesium deficiency.
Apart from poor diet, certain health conditions such as diabetes, kidney problems, alcohol use disorder, gastrointestinal diseases such as Chronn's disease, and long-term use of certain medications such as acid reflux drugs and diuretics can raise the risk of magnesium deficiency.
In healthy individuals, the symptoms of magnesium deficiency due to poor diet may not be evident as kidneys try to maintain the levels by limiting the excretion. But, when the intake becomes consistently poor, or if other factors contribute to the deficiency, signs such as poor appetite, nausea, vomiting, fatigue, and weakness may develop.
As the deficiency worsens, more severe symptoms, including numbness, tingling, muscle contractions and cramps, seizures, personality changes, and abnormal heart rhythm can appear.
Why Consider Magnesium Glycinate?
Magnesium glycinate, as the name implies, is a supplement that combines the benefits of magnesium with glycine, an amino acid that has antioxidant properties. When choosing a magnesium supplement, magnesium glycinate stands out as a great option because it offers magnesium in a more easily absorbable form compared to other supplements like magnesium oxide.
However, before diving into any new supplement regimen, it's important to consult with a primary care physician so they can give personalized advice to ensure the supplement aligns with your health needs.
Health Benefits of Magnesium- Know What Research Says:
Bones- Researchers have found links between magnesium deficiency and osteoporosis, a condition that makes bones turn brittle. According to a systematic review conducted in 2022, a higher magnesium intake may support an increase in hip and femoral neck bone mineral density.
Heart Health and Blood Pressure- A 2016 study revealed that boosting dietary magnesium intake could lower the risk of stroke, heart failure, diabetes, and overall mortality. Another study in 2021 discovered that incorporating oral magnesium into the treatment of partially controlled hypertension might help reduce blood pressure without the need for additional antihypertensive medications. These findings highlight magnesium's potential to support heart health and manage blood pressure more effectively.
Diabetes- For people with diabetes and those at high risk of developing diabetes, magnesium supplementation may improve glucose parameters and insulin-sensitivity parameters, according to a 2021 study.
Mental Health- A systematic review conducted in 2020 has shown that individuals with neurological and psychiatric conditions often have low magnesium levels and taking magnesium supplements could help reduce stress, improve mood, and combat depression.
Health Benefits of Glycine:
Glycine is one of the amino acids essential for producing creatine, a compound that fuels your muscles during high-intensity activities like weightlifting and sprinting. So, glycine supplementation could effectively improve creatine beneficial for bone health and brain function.
Research has revealed that glycine can have a calming effect, promoting better sleep and overall relaxation. Beyond its calming properties, glycine may also help protect the liver from alcohol-related damage and aid in diabetes management. Studies suggest that glycine can enhance insulin response, offering potential benefits for those managing blood sugar levels
Best Magnesium Glycinate Supplements According To Reviews:
1. Kusofft Magnesium Glycinate Gummies
Packed with high-quality ingredients like 1500mg of magnesium glycinate and magnesium l-threonate, these gummies are designed for optimal magnesium absorption, promoting strong bones and healthy muscles. While the powerful blend of vitamin B6, lemon balm extract, L-theanine, and saffron extract in the product helps combat daytime fatigue and provide calming effects, turmeric extract and ashwagandha may help with digestion and muscle strength. Plus, they are completely sugar-free, gluten-free, and vegan-friendly, so you can enjoy the benefits of magnesium without any guilt.
2. WACHRAY Magnesium Glycinate Gummies
Looking for an optimal choice for effective and comfortable magnesium supplementation? Wachray Magnesium glycinate gummies have a high-absorption formula that works gently on your stomach. The supplement works wonders as a natural relaxant, and reduces muscle tension and cognitive function, promoting better sleep quality. Along with 400 mg of magnesium glycinate, these gummies in natural fruit flavor offers a blend of Vitamins D, B6, and magnesium malate that helps boost immunity, energy, and calcium absorption.
3. XYMOGEN OptiMag 125
These magnesium supplement capsules feature magnesium lysinate glycinate (mineral amino acid chelate) and Albion's chelated dimagnesium malate, both formulated for superior absorption in men and women.While chelated magnesium glycinate ensures high absorption of magnesium, malic acid, derived from magnesium malate, supports energy production and lactic acid clearance through the Krebs cycle. It also boosts antioxidant systems by enhancing glutathione levels and antioxidant enzymes. In addition, these capsules are free from wheat, gluten, corn, yeast, soy, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs, ingredients derived from GMOs, and artificial preservatives.
4. SimLike 9 Magnesium
One daily serving of this product provides a unique blend of various forms of magnesium, including magnesium l-threonate, gluconate, malate, chelate, aspartate, orotate, taurate, citrate, and glycinate. This combination ensures better absorption and targeted delivery, making it a convenient and cost-effective choice. Made with high-quality ingredients, these supplements are free from GMOs, fillers, additives, artificial flavors, colors, and preservatives.
5.BioEmblem High Absorption Triple Magnesium Complex
Each 300mg serving contains three types of highly absorbable pure magnesium: glycinate for nerve health, malate for energy, and citrate for muscle health. The product is free from absorption-diluting buffers and is gentle on the stomach. Made at an NSF-registered cGMP facility and tested by third parties for purity and accuracy, these supplements are vegan, non-GMO, gluten-free, and free from fillers, artificial ingredients, preservatives, or stearates.
6. Veyuxiiwa Magnesium Glycinate Gummies
A highly absorbable magnesium supplement that features 1500 mg of 8-IN-1 Magnesium glycinate gummies with added benefits of ashwagandha, l-Theanine, vitamin B6, lemon balm, turmeric, saffron, and Magnesium L-Threonate. These vegetarian, non-GMO, gluten-free, and soy-free gummies cater to diverse dietary preferences and restrictions.
7. lanhuilin Magnesium Glycinate
Each capsule contains 420mg of magnesium glycinate which delivers 210mg of elemental magnesium along with GABA, 5-HTP, L-Theanine, L-Tyrosine, and black pepper. Adults can take two capsules per day and the pack serves for 45 days. This GMP-certified hypoallergenic product is free from GMO, dairy, soy, and gluten. It is a 100% natural, vegetarian-friendly capsule designed for sensitive individuals.
8. Leotri Magnesium Glycinate Gummies for Women
Each Leotri magnesium supplement gummy provides 110mg of magnesium along with vitamins D, B6, calcium, potassium, and CoQ10. Targeted for women, these gummies offer essential vitamins and minerals for immune support, energy management, and overall health. They can help reduce leg cramps, muscle pain, tension, and stress, promoting restful sleep. As an added bonus, they are sugar-free.
9. Pure Encapsulations Magnesium (Glycinate) supplement
One serving of Pure Encapsulations Magnesium supplement contains 120 mg of Magnesium Glycinate. With benefits targeted at enzymes for neuromuscular contractions and cardiac function, each pack holds 90 magnesium glycinate capsules. Designed for sensitive individuals, these capsules are tested for purity and are free from unnecessary additives and allergens.
10. InnovixLabs Advanced Magnesium Capsules
InnovixLabs magnesium capsule contains two forms of magnesium: 100% chelated magnesium glycinate and magnesium malate supplement providing an easily digestible and stomach-friendly formula. The advanced magnesium supplement, crafted for both women and men helps promote calm and restful sleep, enhances relaxation, and provides an effective defense against leg and muscle cramps. The capsules are packed, tested, and bottled in a cGMP certified facility in California.
11. Solaray Magnesium Glycinate capsules
Each serving of four capsules provides 400 mg of magnesium glycinate. These are magnesium supplement capsules designed to promote healthy bones, muscles, cardiovascular strength and relaxation.
12. Designs For Health Magnesium Glycinate Complex
The product from Designs for Health earlier known by the name Magnesium Buffered Chelate is now called Magnesium Glycinate Complex. The capsules are vegan-friendly and do not contain GMO, gluten, dairy, or soy. Each capsule provides 150 mg of elemental magnesium designed for optimal absorption and higher magnesium content per capsule. The supplement is recommended for bone and muscle health, restful nights, and energy support.
13. Doctor's Best High Absorption Magnesium Lysinate Glycinate Capsule
Doctor's Best High Absorption Magnesium supplement offers 105 mg of magnesium per serving, crafted to counteract age-related magnesium depletion. These easy-to-swallow capsules could be easily adopted into your routine without causing gastrointestinal distress. They effectively support muscle relaxation and optimal nerve function, helping you stay at your best.
14. Metagenics Mag Glycinate supplement
Metagenic Mag Glycinate capsules are highly absorbable magnesium supplements offered to provide all the goodness of magnesium without disturbing your stomach. A single tablet contains 100 mg of magnesium as magnesium bis-glycinate. These capsules are free from GMO, and gluten and are vegetarian-friendly.
15. Nature Bell Magnesium Glycinate
Nature Bell Magnesium Glycinate offers highly concentrated elemental magnesium capsules with 500 mg of pure magnesium glycinate per serving. Designed in a convenient one-a-day formula, each pack contains 240 capsules and this product is designed to last up to 8 months. The supplement does not contain GMOs and is free of wheat, soy, dairy, gluten, and preservatives.
16. MegaFood Magnesium supplement
MegaFood Magnesium 300 mg capsule contains a blend of Magnesium Glycinate, Magnesium Citrate & Magnesium Malate specially formulated for relieving stress, restful sleep, and improving muscle function. The capsule also contains 50 mg of spinach per serving. For best results, take 2 capsules of the supplement any time of day with food and a beverage. They are free from allergens including milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame.
17. Vital Nutrients Triple Magnesium Complex
Vital Nutrients Triple Magnesium complex features 250 mg capsules that blend three vegan forms of magnesium: glycinate, malate & oxide. These capsules are free from artificial fillers, coatings, binders, or colors and do not contain gluten, dairy, peanuts, tree nuts, fish, shellfish, soy, sesame, and eggs. The supplement is recommended in doses of 2 capsules per day, or as directed by a physician.
18. Horbäach Buffered Magnesium Glycinate
Horbäach's magnesium supplement provides 1330 mg of high-absorption buffered magnesium glycinate, a bioavailable source of the essential mineral magnesium per serving. The supplement available in capsule form is free from GMOs, gluten, wheat, yeast, milk, lactose, and artificial flavors and sweeteners.
19. Micro Ingredients Magnesium Glycinate supplement
Micro Ingredients magnesium glycinate supplement is available in packs of 240 capsules, each delivering an extra-strength 500 mg dose of pure magnesium glycinate. The daily recommended serving size is three capsules. The product is tested by 3rd party for safety, purity, and potency. The capsules are free from soy, dairy, gluten, preservatives, flavors, and tree nuts.
20. Biotics Research Mg-Zyme Magnesium Glycinate
Mg-Zyme, a magnesium complex from Biotics Research, supports the relaxation of the body and mind, alleviates muscle cramps, and helps maintain electrolyte balance.Each serving size of one capsule contains 100 mg magnesium in three forms: glycinate, aspartate and gluconate. The product is free from gluten and dairy and is GMP-certified for quality and purity.
21. Vimergy Magnesium Glycinate
Vimergy Magnesium Glycinate capsules offer the same amount of magnesium as 10 medium-sized bananas. As opposed to traditional magnesium supplements, Vimergy capsules have better absorption and cause less stomach upset due to the glycinate present in them. The capsules are vegan, free from gelling agents, unnecessary fillers, and binders, and are kosher, gluten-free, and paleo-friendly.
22. Jigsaw Health MagPure Glycinate
MagPure glycinate supplement contains 50 mg of elemental magnesium with minimum other ingredients. It is designed for those who are looking for supplementing just magnesium and nothing else. The pack contains 120 capsules and is intended for use as a one-a-day dietary supplement.
23. Purawex Magnesium Glycinate Gummies
These sugar-free, vegan-friendly magnesium supplements from Purawex offer a high-absorption formula with each gummy providing 400 mg of magnesium glycinate and black currant oil. Not only are they gelatin-free and free of GMOs, but they also deliver essential nutrients in a delicious and convenient form.
24. Amandean Magtein Magnesium Complex
Amandean Magtein Magnesium complex is a high absorption magnesium supplement blended with bis-glycinate chelate, and DiMagnesium malate. Each easy-to-swallow veggie capsule provides 270 mg of elemental magnesium per dose (3 capsules). Magnesium forms used in the product are patented and backed by numerous clinical studies. Made with clean, non-GMO ingredients, they are third-party lab-tested and packaged at a cGMP facility for ultimate purity and safety. These capsules are free from artificial flavors, preservatives, and stearates.
25. Wholesome Story 3-in-1 Zinc Picolinate Magnesium Glycinate Supplements with Vitamin B6
This magnesium supplement from Whole Story offers comprehensive support for premenstrual syndrome, immunity, and mood enhancement with an excellent blend of zinc, vitamin B6, and magnesium. Each serving size of 2 capsules contains 50 mg of vitamin B6, 120 mg of magnesium, and 30 mg of Zinc. It's 100% clean, gluten-free, dairy-free, soy-free, and non-GMO, ensuring a pure and safe choice for your health. Additionally, it promotes reproductive and fertility health, hormone balance, and immune system support.
