How to Pick the Best Magnesium Glycinate Supplement for You

Last updated on April 15th, 2024 at 10:32 pm

Picking the best magnesium glycinate supplement for you comes down to making sure you’re getting the right amount of elemental magnesium from a pure source free from contaminants and from a doctor-trusted brand. There’s a bit more to magnesium supplements so let’s dive in.

Magnesium is the fourth most abundant mineral in your body and is essential for hundreds of metabolic processes and functions like(1):

Magnesium comes in many different forms. Despite the importance of the mineral, many people don’t get enough magnesium from their daily diets, leading to a magnesium deficiency that can manifest as muscle cramps, fatigue, and abnormal heart rhythms. It can sometimes be hard for our bodies to absorb magnesium even from magnesium-rich foods.

Magnesium is common in foods such as leafy greens, seeds, and whole grains, but dietary restrictions or a lack of access to these foods can make it difficult to achieve the recommended daily intake of this essential nutrient.

That’s where magnesium supplements come in, offering a convenient solution for bridging this nutritional gap and increasing magnesium levels.

There are several types of magnesium supplements to choose from, but one of the most popular choices is magnesium glycinate. This form of the mineral has gained widespread popularity for its superior bioavailability and minimal side effects. It’s a form of magnesium that’s bonded to the amino acid glycine in a process that’s known as chelation.

In this guide, we’ll offer insights into how to pick the best magnesium glycinate supplement to meet your unique health goals. Exploring factors like quality and purity, we aim to equip you with the knowledge necessary to make a well-informed choice.

Whether you’re a fitness enthusiast looking to optimize muscle recovery or simply aiming to support your overall well-being, the journey to selecting the right magnesium glycinate supplement for you begins here.  

Look for Supplements That Contain a High Level of Elemental Magnesium

A crucial factor to consider when choosing your magnesium glycinate supplement is its elemental magnesium content.

Elemental magnesium represents the actual amount of magnesium available for absorption by your body. It’s important to distinguish this from the total magnesium compound in the supplement, as your body only absorbs the elemental form.

When examining product labels, focus on the “elemental magnesium” or the “magnesium (as magnesium glycinate)” information. This specification directly indicates the quantity of magnesium your body can utilize.

Optimal supplementation often involves choosing a supplement with a higher elemental magnesium concentration, ensuring that you receive an effective dose to address potential deficiencies. Certain medications may rob your body of magnesium so please consult your healthcare practitioner for guidance on how much magnesium you may need.

Studies suggest the Recommended Dietary Allowances (RDAs) for magnesium are:

14–18 years410 mg360 mg
19–30 years400 mg310 mg
31+ years420 mg320 mg

Ensuring that your chosen magnesium glycinate supplement provides a substantial amount of elemental magnesium per dosage is fundamental for achieving your desired health outcomes.

NutriDyn Magnesium Glycinate contains 260 mg of elemental magnesium per two-capsule dose, which is approximately 62% of the RDA for women and 49% for men. 

Best Magnesium Glycinate Supplement

This high level of magnesium supports various bodily functions and positions NutriDyn’s supplement as a valuable product for those seeking to address a deficiency. 

Consider the Quality and Purity of the Supplement

When selecting your magnesium glycinate supplement, the quality and purity of the product are important factors that impact its effectiveness and safety. 

Ensure that you invest in a high-quality product to maximize the potential benefits and minimize the risk of unwanted side effects.

Look for supplements that undergo rigorous third-party testing, as this ensures an unbiased assessment of their quality. 

Certifications from reputable organizations, such as NSF International or USP, provide additional assurance of the product’s purity, potency, and adherence to quality standards.

A transparent and detailed ingredient list is also indicative of a reputable magnesium glycinate supplement. Avoid products with excessive fillers, additives, or undisclosed ingredients.

Selecting a supplement with a concise, clearly labeled list of components enhances your ability to make informed decisions about what you are putting into your body.

Ensure you choose brands that adhere to Good Manufacturing Practices (GMP), as these standards show that the product is manufactured in a clean and controlled environment, minimizing the risk of contamination.

Also, explore customer reviews and the reputation of the company within the industry. Positive reviews and endorsements from healthcare professionals can provide valuable insights into the supplement’s efficacy and safety.

Pure Encapsulations Magnesium (glycinate) is an excellent product formulated using quality ingredients that are free from unnecessary additives and many common allergens.

Magnesium glycinate offers a range of potential health benefits

All of the manufacturer’s products are research-backed and undergo additional testing by accredited and cGMP-certified laboratories to ensure purity and potency. Pure Encapsulations is also transparent and lists every ingredient, even in trace amounts, on their product labels.  

Choose a Product That Prioritizes Bioavailability

Prioritizing bioavailability is the key to ensuring that your body can effectively absorb and use your supplement’s magnesium content.

Bioavailability refers to the proportion of the ingested magnesium that enters the bloodstream and produces its intended physical effects.

Opt for magnesium glycinate supplements that utilize chelated forms of magnesium, such as magnesium bisglycinate. 

These forms are bonded to amino acids, promoting easier absorption in the intestines and minimizing the likelihood of gastrointestinal discomfort.

Be cautious of magnesium glycinate supplements in buffered forms, as these may have reduced bioavailability. Buffered forms include additional compounds that can interfere with the absorption of magnesium, potentially diminishing its effectiveness.

Metagenics Mag Glycinate contains a natural amino acid chelate which is designed to enhance absorption and promote enhanced intestinal tolerance of magnesium.

Magnesium glycinate supplements provide high levels of magnesium while causing minimal digestive upset

The supplement’s formulation includes magnesium bisglycinate, which isn’t dependent on stomach acid for absorption. This unique characteristic ensures that individuals with compromised digestive systems can still benefit from optimal magnesium absorption.  

Consider Your Specific Dietary Restrictions

It’s also crucial to take your specific dietary requirements into account when shopping for your magnesium glycinate supplement. Everyone’s nutritional needs are unique, and any dietary restrictions can influence which product aligns seamlessly with your lifestyle.

If you adhere to a vegetarian or vegan diet, make sure that your supplement explicitly mentions its vegetarian or vegan-friendly status. Look for capsules that are made from plant-based materials to ensure the product aligns with your dietary choices.

Check the ingredients list for any components to which you may be sensitive. Some magnesium glycinate supplements may include additives, preservatives, or allergens like gluten, soy, or dairy.

If you follow a low-carbohydrate or ketogenic diet, be mindful of fillers or sweeteners that could impact your carb intake. A clean, minimal ingredient supplement is ideal for those adhering to a low-carb lifestyle.

Pro tip: It’s always advisable to consult with a healthcare professional or registered dietician to determine your specific dietary requirements and any potential interactions with existing medications. They can offer personalized guidance tailored to your health goals.

Choose Your Perfect Magnesium Glycinate Match

Choosing your perfect magnesium glycinate match is a personalized journey that depends on understanding your unique health goals and individual needs.

Considering elemental magnesium content, quality and purity, bioavailability, and alignment with your dietary requirements forms the foundations for making a well-informed decision.

As you embark on your path to better health, may your chosen magnesium glycinate supplement be the perfect match that enables you to unlock the full potential of this mineral.

Should you have any questions during your selection process, don’t hesitate to contact us. Our friendly team of health experts is here to guide you and provide personalized assistance. Your well-being is our priority! 

Frequently Asked Questions About Magnesium Glycinate

Magnesium glycinate may help with muscle cramps and recovery after exercise
(Image source: Pexels)

In this section, we’ll address some frequently asked questions surrounding magnesium glycinate, offering clarity and insights into its uses and benefits. 

Whether you’re a seasoned supplement enthusiast or a newcomer to the world of magnesium glycinate, understanding the intricacies surrounding the mineral is vital for making informed decisions about incorporating it into your daily routine.

What Is Magnesium Glycinate?

Magnesium glycinate is a salt that consists of magnesium and glycine, an amino acid. This specific compound is highly valued as a dietary supplement due to its enhanced bioavailability and the potential to provide magnesium to the body with minimal gastrointestinal side effects.

The combination of magnesium with glycine enhances absorption in the intestines. Glycine facilitates the passage of magnesium through the intestinal wall, making it more bioavailable for the body to utilize.

This unique characteristic of magnesium glycinate sets it apart from other forms of magnesium supplements.

What Are the Benefits of Magnesium Glycinate?

Magnesium glycinate offers a range of potential health benefits, making it a popular choice among individuals seeking to satisfy their magnesium needs. Increasing magnesium levels with magnesium glycinate is most commonly used to relieve heartburn or chronic constipation as it can support gastric motility.

It may help to relieve anxiety in certain individuals. Magnesium plays a role in managing blood sugar in people with diabetis and may lower the risk of developing type 2 diabetis.

The mineral is crucial for muscle function, and magnesium glycinate, with its improved absorption, may help alleviate muscle cramps and promote muscle relaxation(2). Athletes and those prone to muscle tension might find the supplement particularly beneficial. Also for athletes magnesium may amplify exercise performance.

Magnesium also plays a role in the regulation of the neurotransmitter GABA, which has calming effects on the brain. As a result, magnesium glycinate is often associated with improved sleep quality and may be useful to individuals experiencing insomnia or sleep disturbances(3)

What are the symptoms of magnesium deficiency?

Symptoms of magnesium deficiency may include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. These can also be symptoms of many other things so please consult a healthcare practitioner if you are experiencing these symptoms. You can learn more in our video below






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Medically reviewed by Dr. Jamy Antoine, D.C. — by Chris Bowman — On March 7, 2024


Chris Bowman

Chris Bowman is the CEO and Co-Founder of and has over 15 years of experience in nutritional sciences and wellness. Simply Nutrients is a part of Dr. Jamy Antoine's Select Health Practice in Edina, Minnesota. Chris is passionate about helping people live healthier lives by using the best practices of nature, nutrition, and medicine.