Magnesium Glycinate: Complete Product Guide

What is Magnesium Glycinate?

Magnesium Glycinate is a highly bioavailable form of magnesium bound to the amino acid glycine. This combination makes it one of the most absorbable and gentle forms of magnesium available, with minimal digestive side effects compared to other forms.

Key Benefits

Muscle Relaxation & Cramp Relief

Helps alleviate muscle cramps and spasms
Supports muscle relaxation after exercise
May reduce nighttime leg cramps
Essential for proper muscle function

Sleep Support

Promotes relaxation and calmness
May help improve sleep quality
Glycine component also supports sleep
Many people take before bed for better rest

Stress & Anxiety Relief

Supports the nervous system
May help reduce feelings of stress and anxiety
Promotes calm, relaxed mood
Supports healthy stress response

Cardiovascular Health

Regulates cardiovascular function
Supports healthy blood pressure already within normal range
Important for heart rhythm
Supports healthy blood vessel function

Bone Health

Essential for bone structure and strength
Works with calcium, vitamin D, and K2
About 60% of body's magnesium is stored in bones
Supports healthy bone density

Energy Production

Required for ATP (energy) production
Supports cellular energy metabolism
May help reduce fatigue

Blood Sugar Support

Supports healthy insulin function
May help with glucose metabolism
Important for metabolic health

How to Take Magnesium Glycinate

Recommended Dosage:

Check your bottle label for specific dosage
Common doses: 200-400mg elemental magnesium per day
Some people take up to 400-600mg (split into doses)
Look for "elemental magnesium" content on label

Best Time to Take:

Evening/Before bed - Most popular timing due to relaxation and sleep benefits
Can also split dose: half morning, half evening
Take with or without food
If taking for muscle cramps, evening dosing is ideal

With or Without Food: Magnesium glycinate can be taken either way - it's gentle on the stomach. If you experience any mild digestive upset, take with food.

When to Expect Results

Muscle cramps: Many people notice improvement within a few days to 2 weeks
Sleep quality: May improve within 1-2 weeks of consistent use
Stress/anxiety relief: Often notice calming effects within 1-2 weeks
Cardiovascular benefits: Develop over weeks to months
Bone health: Long-term benefits with consistent use
Energy: Some people notice reduced fatigue within 2-4 weeks

Who Should Consider Magnesium Glycinate?

You may benefit if you:

Experience muscle cramps (especially nighttime leg cramps)
Have trouble sleeping or relaxing
Feel stressed or anxious
Exercise regularly (magnesium is depleted through sweat)
Want to support cardiovascular health
Have been told you're deficient in magnesium
Take medications that deplete magnesium (PPIs, diuretics)
Experience headaches or migraines
Want to support bone health

Note: An estimated 50% of Americans don't get enough magnesium from diet alone.

Why Glycinate Form?

Magnesium comes in many forms:

Magnesium Glycinate: Highly absorbable, gentle on stomach, calming
Magnesium Oxide: Poor absorption, often causes diarrhea
Magnesium Citrate: Better absorption, laxative effect
Magnesium Chloride: Good absorption, topical or oral use
Magnesium Threonate: Targets brain/cognitive function

Glycinate is preferred because:

Highest bioavailability (best absorbed)
Gentle on digestive system (no laxative effect)
Glycine itself has calming properties
Less likely to cause loose stools
Well-tolerated even at higher doses

Drug Interactions - Important!

Consult your doctor before taking if you:

Take bisphosphonates (bone medications) - take magnesium 2+ hours apart
Take antibiotics (tetracyclines, quinolones) - take magnesium 2+ hours apart
Take thyroid medications - take magnesium 4 hours apart
Have kidney disease or kidney problems
Take diuretics (water pills)
Take medications for heart rhythm
Are pregnant or nursing

Potential Side Effects

Magnesium glycinate is very well tolerated. At recommended doses, side effects are rare. Excessive amounts may cause:

Loose stools or diarrhea (much less common with glycinate than other forms)
Nausea (rare)
Abdominal cramping (rare)

At therapeutic doses: Most people experience no side effects.

Important: People with kidney disease should not take magnesium supplements without medical supervision.

Tips for Best Results

Take consistently - Daily supplementation is important
Evening dosing for sleep - Take 30-60 minutes before bed for sleep support
Stay hydrated - Drink plenty of water
Give it time - Some benefits (like muscle cramps) improve quickly, others take weeks
Don't exceed recommended dose - More isn't always better
Combine with other bone nutrients - Works well with calcium, D3, and K2
If taking multiple supplements - Space magnesium apart from antibiotics, thyroid meds, and bone medications

Magnesium and Calcium Balance

Important relationship:

Your body needs both magnesium and calcium
They work together for muscle function, bone health, and more
Ideal ratio: Approximately 1:2 or 1:1 (magnesium to calcium)
Many people get plenty of calcium but insufficient magnesium

Don't overdo calcium without magnesium - they need to be balanced.

Signs of Magnesium Deficiency

Common signs include:

Muscle cramps, twitches, or spasms
Difficulty sleeping
Fatigue or low energy
Anxiety or feeling "on edge"
Headaches or migraines
High blood pressure
Irregular heartbeat
Constipation

Note: Blood tests for magnesium can be unreliable (most magnesium is in bones and cells, not blood).

Storage

Store in a cool, dry place away from direct sunlight
Keep bottle tightly closed
Do not store in humid environments like bathrooms
Check expiration date on bottle

Quality & Testing

All Luma Nutrition Magnesium Glycinate is:

Third-party tested for purity and potency
Manufactured in the USA in GMP and FDA certified facilities
NSF certified
Uses true magnesium glycinate (chelated form)
Free from contaminants and heavy metals

You can request a Certificate of Analysis (COA) by emailing help@lumanutrition.com with your bottle's lot number.

Frequently Asked Questions

How much magnesium do I need daily? RDA is 310-420mg for adults (varies by age and sex). However, many people benefit from 400-600mg daily. Check with your healthcare provider for your specific needs.

Why is magnesium glycinate better than oxide? Magnesium oxide is poorly absorbed (only ~4% bioavailability) and commonly causes diarrhea. Glycinate is highly absorbable (~80% bioavailability) and gentle on the stomach.

Can I take magnesium with calcium? Yes, they work together. However, some experts recommend taking them at different times for optimal absorption (e.g., calcium with breakfast, magnesium before bed).

Will magnesium make me drowsy? Magnesium promotes relaxation but isn't a sedative. Most people feel calm and relaxed, not drowsy or impaired. It supports natural sleep, doesn't force it.

Can I take magnesium long-term? Yes, magnesium is an essential mineral your body needs daily. Long-term supplementation is safe and beneficial for most people (except those with kidney disease).

What's the difference between elemental magnesium and total magnesium? Elemental magnesium is the actual amount of magnesium you're getting. For example, 1,000mg of magnesium glycinate might contain 200mg of elemental magnesium. The elemental amount is what matters.

Can magnesium help with anxiety? Many people find magnesium helpful for reducing feelings of stress and anxiety. It supports the nervous system and has natural calming properties. However, it's not a replacement for professional mental health treatment if needed.

Why do I get muscle cramps? Muscle cramps can have many causes, but magnesium deficiency is a common one. Magnesium helps muscles relax after contracting. Supplementation often helps, especially with nighttime leg cramps.

Can athletes benefit from magnesium? Absolutely. Athletes lose magnesium through sweat and have higher requirements due to increased muscle activity. Magnesium supports muscle function, energy production, and recovery.

Is it safe during pregnancy? Magnesium is generally considered safe during pregnancy and may help with leg cramps and sleep. However, always consult your OB-GYN about supplements during pregnancy.

Medications That Deplete Magnesium

If you take any of these, you may need magnesium supplementation:

Proton pump inhibitors (PPIs like omeprazole)
Diuretics (water pills)
Some antibiotics
Certain chemotherapy drugs
Digoxin (heart medication)

Discuss with your doctor if you take these medications long-term.

Magnesium-Rich Foods

While supplementation helps, dietary sources are also important:

Pumpkin seeds
Almonds and cashews
Spinach and Swiss chard
Black beans
Avocado
Dark chocolate
Whole grains

Most people still benefit from supplementation even with a good diet.

Need More Information?

Check the detailed label on your bottle
Visit the Magnesium Glycinate product page on lumanutrition.com
Contact our support team at help@lumanutrition.com
Request a Certificate of Analysis for detailed testing results
Consult your healthcare provider for personalized advice

Our Guarantee

Try Magnesium Glycinate risk-free with our 90-day money-back guarantee. If it doesn't work for you, return it for a full refund - even if the bottle is empty.

The Bottom Line

Magnesium Glycinate is one of the most beneficial and well-tolerated supplements available. With widespread magnesium deficiency and the many important roles magnesium plays in the body - from muscle function to sleep to cardiovascular health - supplementation makes sense for most people. The glycinate form offers superior absorption and gentleness, making it the ideal choice for long-term use. Many people notice improvements in sleep, muscle cramps, and overall sense of calm within just a few weeks.