What is Magnesium Glycinate Powder?
 
Magnesium is a vital mineral that is used in many biological processes. For example, it is a cofactor in more than 300 enzyme systems! It is also one of the most common minerals that we are deficient in so it is important to take a high quality Magnesium supplement. This however, is not the easiest thing to find, as Magnesium supplements are notorious for poor absorption. There are a few different factors that cause this. The main one appears to be due to its physical properties. Most of the Magnesium that we ingest is absorbed in our small intestines through small spaces called tight junctions. Absorption through tight junctions is dependent largely on the size of the compound, its solubility, and its pH. Unfortunatey, these three issues all make it very hard for Magnesium we consume to be adequately absorbed.
 
Absorbing a Magnesium Supplement
 
Magnesium, when it comes into contact with water, attracts a large amount of water molecules which arrange around the Magnesium ion. This is known as the hydration shell. The hydration shell physically makes Magnesium bigger which, in turn, makes it far more difficult for it to pass through tight junctions in our small intestines. Compared to Calcium, Magnesium has a much larger hydration shell, which causes two issues:
Magnesium has a much more difficult time being absorbed by our bodies because of its large hydration shell. So, when Magnesium and Calcium are consumed at the same time, they compete for absorption. This is problematic because Calcium will generally have the upper hand due to its much smaller hydration shell. This limits the amount of Magnesium that can be absorbed by our bodies.
Magnesium increases pH levels at tight junctions when ingested in supplemental dosages. The reason that this is an issue is because there are proteins in the tight junctions called Claudins that strip Magnesium of its hydration shell allowing it to pass through the tight junction. However, as pH increases, Claudins become less and less active. In turn, Magnesium limits its own absorption by gradually increasing intestinal pH.
 
Chelated Magnesium Glycinate Benefits
 
The benefits of taking a chelated Magnesium Glycinate supplement is where Glycine comes in as an excellent pH buffer. When chelating Magnesium with Glycine, the rise in pH at tight junctions is largely reduced. This leads to significantly improved Magnesium absorption. The Glycine in theory may also reduce the size of the Magnesium hydration shell and in addition to this, may allow Magnesium to be transported through amino acid transport systems. Magnesium is also fairly reactive and can react with Phytates that are present in our diet. Magnesium that has reacted with Phytates is practically impossible to absorb and this is highly problematic because Phytates are fairly prevalent in foods that contain large amounts of Magnesium, such as almonds and spinach. Chelating Magnesium with Glycinate appears to reduce the reactivity of Magnesium with Phytates. This enhances its bioavailability even when it is taken alongside food.
 
Supplementing Magnesium Glycinate for Sleep Support
 
The final benefit of Magnesium Glycinate, is that it can increase the likelihood of L-Glycine making it to the brain. This is interesting, because L-Glycine may support sleep quality and so can Magnesium itself. Thus, Magnesium Glycinate is arguably the best form of Magnesium when it comes to supporting sleep quality.