Magnesium is a mineral crucial for over 300 bodily functions. You’d be forgiven for thinking it isn’t a big deal, with much focus on the need for other minerals like iron and calcium – especially for women. However, with 1 in 3 Australians not getting adequate magnesium from their diet¹, many are turning to a magnesium supplement to boost their intake and stop deficiency symptoms like muscle cramping and fatigue. Among these, magnesium glycinate is getting a lot of attention and for good reason! Let's delve into the science behind this form, and what makes it so popular.
The Magnesium Absorption Maze
Our intestines, with their tiny hills and valleys, resemble a microscopic labyrinth where nutrients are absorbed. Magnesium supplements however, face hurdles in this maze. Some salt forms of magnesium, like magnesium oxide, have notoriously poor absorption rates, often causing digestive discomfort. Others, like magnesium stearate and citrate, whilst more absorbable, still trigger loose stools in many individuals. This is because magnesium salts are not water soluble, so the body doesn’t like them being in the aqueous environment of the gut. To help, water is drawn into the bowel to flush these forms out of the body and, well, down the toilet. In fact, magnesium salts are so effective at being flushed out that they are sometimes used as laxatives to ease constipation!
So how do you stop your magnesium supplement from going down the drain? The answer is by choosing a quality supplement with a highly absorbable and bioavailable form of magnesium like magnesium glycinate dihydrate, commonly shortened to magnesium glycinate. With this form, magnesium is bound to glycine to ease the transition of magnesium across the intestinal barrier.
Glycine to the Rescue
As the smallest absorbable amino acid, glycine is known for its gut-friendly properties. When bound to magnesium, glycine acts as a Trojan horse, escorting magnesium through the intestinal wall with ease. Studies have shown that magnesium glycinate boasts a higher absorption rate compared to magnesium salts, meaning you get more magnesium benefits, and it's gentler on the digestive system – it’s a win-win.
Choosing the Right Product
With the growing popularity of magnesium glycinate, it is important to choose a quality supplement to ensure your requirements are met. The Ethical Nutrients Mega Magnesium Range has a growing variety of products to benefit a number of health and wellbeing needs from muscle health and sleep to anxiety and energy support. Available in both tablets and delicious powders, all products in the Ethical Nutrients Mega Magnesium Range feature an exclusive form of magnesium glycinate called Meta Mag®. Meta Mag® has enhanced absorption capabilities, so no matter which product suits your preference, your body will body will be able to easily absorb the magnesium benefits.
Dietary supplements should never replace a healthy, balanced diet. A quality magnesium glycinate supplements is a gentle and effective way to boost your daily intake. So, if you are noticing signs of muscle tension, low energy, poor sleep or are feeling stressed, turn to the superior absorption of Meta Mag® magnesium glycinate in the Ethical Nutrients Mega Magnesium range.
References
- ABS, Australian Health Survey: Usual Nutrient Intakes, 2012
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Health Direct. Foods high in magnesium. Updated June 2023. Accessed January 10, 2024. <https://www.healthdirect.gov.au/foods-high-in-magnesium>
- Siebrecht S. Magnesium bisglycinate as safe form for mineral supplementation in human nutrition. OM & Ernährung. 2013;144:2-16.
