Magnesium Glycinate

Magnesium is involved in over 300 enzymatic reactions in the body. Energy production, muscle contraction, protein synthesis, nerve signaling — all of it requires magnesium. Most adults don't get enough. People who exercise regularly are at higher risk because sweat losses are significant.

What's inside and why it matters:

1. Magnesium Glycinate: Magnesium bound to glycine for superior absorption. Far better bioavailability than magnesium oxide, the cheap form used in most supplements.
2. Sleep support: Magnesium activates the parasympathetic nervous system and regulates GABA receptors. Glycine has independently documented effects on sleep quality.
3. Muscle and recovery support: Involved in muscle relaxation, electrolyte balance, and the enzymatic reactions that repair tissue after training.
4. Gentle on digestion: The glycinate form is well tolerated. Oxide and citrate forms commonly cause digestive discomfort at effective doses.

Here's the Science

The form of magnesium matters more than most labels make clear. Magnesium oxide has bioavailability of roughly 4%. Glycinate is significantly higher, with research suggesting absorption rates several times greater, because glycine acts as a carrier through dedicated amino acid transporters in the intestinal wall.

A 2011 study in Biological Trace Element Research found that magnesium supplementation significantly increased both free and total testosterone in athletes and sedentary men over four weeks. The effect was more pronounced in athletes, consistent with the idea that exercise-induced depletion is the primary driver.

A 2012 double-blind trial in the Journal of Research in Medical Sciences found that 500mg of magnesium daily improved sleep time, sleep efficiency, and early morning awakening in older adults with insomnia. The glycine component adds to this: a 2012 study in Sleep and Biological Rhythms found that glycine supplementation before bed improved subjective sleep quality and reduced daytime sleepiness.

Magnesium plays a direct role in regulating blood pressure through its effects on vascular smooth muscle. Population studies consistently show an inverse relationship between magnesium intake and hypertension risk.

Suggested use: Two capsules in the evening. If you train hard, consider taking one serving post-workout as well.

*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.