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Magnesium glycinate- Nature’s made

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Magnesium glycinate is a highly bioavailable form of the essential mineral magnesium, known for being gentle on the stomach and effectively used to support sleep, relaxation, muscle function, and nerve health. It is formed by combining magnesium with the amino acid glycine. 

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Key Benefits & Uses
Magnesium glycinate is often recommended for individuals with magnesium deficiency and is used to manage a variety of health conditions. 
  • Sleep and Relaxation: It helps calm the brain and nervous system by regulating neurotransmitters like GABA, which can help with insomnia, anxiety, and stress management. Many people find it useful to take in the evening to promote deep, restful sleep.
  • Muscle Function: Magnesium is vital for muscle contraction and relaxation. Supplementation can help reduce muscle cramps, spasms, and post-workout soreness
  • Bone and Heart Health: It plays a role in calcium absorption and bone development, contributing to bone mineral density and reducing the risk of osteoporosis. It also helps maintain normal heart rhythms and regulate blood pressure by easing blood vessel tension.
  • Migraine Prevention: It may help reduce the frequency and severity of migraine headaches.
  • Blood Sugar Control: Magnesium is involved in insulin function and glucose metabolism, and supplementation may improve insulin sensitivity in individuals with diabetes. 
  • Dosage & Administration
    The recommended daily allowance (RDA) for elemental magnesium for most adults ranges from 310–420 mg, depending on age and sex. For general purposes, a common supplemental dosage of magnesium glycinate is around 200–400 mg of elemental magnesium per day, sometimes in divided doses. 
    • Administration: It is generally recommended to take magnesium glycinate with food to enhance absorption and minimize potential stomach upset.
    • Timing: For improved sleep, taking it 1–2 hours before bedtime is often suggested. For anxiety or muscle recovery, it can be split into morning and evening doses. 
    Potential Side Effects & Precautions
  • Magnesium glycinate is generally well-tolerated and less likely to cause digestive issues like diarrhea compared to other forms (e.g., magnesium oxide or citrate). 
    • Common side effects (at high doses): Nausea, abdominal cramps, diarrhea, or drowsiness.
    • Serious side effects (rare, usually from very high doses/toxicity): Low blood pressure (hypotension), muscle weakness, irregular heartbeat, or breathing difficulties.
    • Who should be cautious: Individuals with kidney disease or heart conditions should consult a healthcare provider before taking magnesium supplements, as impaired kidney function can make it difficult to excrete excess magnesium.
  • Magnesium glycinate is generally well-tolerated and less likely to cause digestive issues like diarrhea compared to other forms (e.g., magnesium oxide or citrate). 
    • Common side effects (at high doses): Nausea, abdominal cramps, diarrhea, or drowsiness.
    • Serious side effects (rare, usually from very high doses/toxicity): Low blood pressure (hypotension), muscle weakness, irregular heartbeat, or breathing difficulties.
    • Who should be cautious: Individuals with kidney disease or heart conditions should consult a healthcare provider before taking magnesium supplements, as impaired kidney function can make it difficult to excrete excess magnesium.

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