What is the best magnesium glycinate supplement to take?

Magnesium is an essential mineral which acts as a cofactor for over 300 enzymes. It is essential for bodily functions such as protein synthesis, muscle function and nerve function, blood sugar control, blood pressure and electrolyte balance. Many people’s dietary magnesium intake is too low – the element is found in foods such as dark leafy greens, black beans, dark chocolate and nuts. However, 20% of Irish soils are low in this mineral, which can exacerbate the problem. Up to 70% of Irish people could have a magnesium deficiency.

What is magnesium glycinate and what are the health benefits?

Magnesium glycinate is a form of magnesium that is chemically bound to amino acid glycine molecules. It offers superior absorption and is less likely to cause digestive issues than some other forms. Because magnesium is bound to amino acids, it can be easily taken up by the digestive tract.

Glycine also works synergistically with magnesium to support neurological function, which, in turn, helps support good sleep and mood. Explore some of the benefits of magnesium glycinate below:

• High bioavailability and absorption
• Low gastrointestinal irritation
• Improves muscle recovery and function, reducing cramps
• Reduces tiredness and fatigue
• Contributes to normal energy metabolism
• Contributes to normal nervous system and psychological function
• Magnesium supports healthy sleep
• Is key for replenishing glutathione for optimal brain function

Is magnesium glycinate the best form to take?

Magnesium glycinate is one of the most bioavailable forms of magnesium, but the best form might vary depending on your needs. Whatever the magnesium molecule is bound to will affect how the nutrients are absorbed and the possible side effects/benefits. For comparison, magnesium citrate is another popular chelate, but because it has a laxative effect, it can help relieve constipation.

However, not all of the various types of magnesium supplements are equally beneficial. Some come with unwanted side effects, such as digestive discomfort, while others aren’t as readily absorbed.

What is the difference between magnesium bisglycinate and glycinate?

Magnesium bisglycinate and glycinate are the same thing, but the latter is the more correct term. The ‘bis’ in bisglycinate refers to both of the glycine molecules present. Because Magnesium ions have a 2+ charge, they must bind to two glycine amino acids to be chemically stable.

What is the best brand of magnesium glycinate?

The best brand of magnesium supplements will usually prioritise purity and quality, so it’s important to look for brands that avoid fillers and additives. Check for high-strength daily doses to get value for money. Explore magnesium supplements for all your needs.

1. Zooki Liposomal Magnesium Capsules or Sachet

Zooki utilises liposomal technology to further enhance the absorption of their magnesium glycinate – making your supplement more effective. Liposomes are microscopic fat-based ‘bubbles’ that encapsulate the active ingredient, helping it enter your cells more easily. The capsules contain 850mg of magnesium bisglycinate per serving or get 1,500mg from each pineapple and guava-flavoured sachet.

2. Prizmag Magnesium Bisglycinate Capsules

It’s our bestselling magnesium supplement for a reason. Each Prizmag Bisglycinate Capsule contains pure magnesium glycinate powder and nothing else. It is free from fillers, stearates and magnesium oxides, which can cause unnecessary digestive discomfort. Its purity also doesn’t compromise affordability; you can purchase 90 capsules for less than €25 or €150 capsules for less than €35.