Magnesium glycinate (MG) is a popular dietary supplement recognized for its high absorption rate and gentle effect on the digestive system. This form of magnesium is chemically structured as an amino acid chelate, meaning the mineral is bound to the amino acid glycine. This pairing is often sought to correct deficiencies, support muscle and nerve function, and promote relaxation. The powder form offers a flexible way to consume the supplement, leading many to wonder about preparation methods.
Preparing Magnesium Glycinate Powder for Consumption
Yes, you can easily mix magnesium glycinate powder with water, and this is the most common method of preparation. Magnesium glycinate is highly water-soluble, meaning the powder readily dissolves into liquid rather than simply being suspended. This high solubility is a significant advantage over some other magnesium forms, such as magnesium oxide, which may remain gritty.
To prepare the powder, a typical serving size should be added to a standard glass of water, usually between 6 to 10 ounces. The powder dissolves quickly upon stirring, often within a few seconds, creating a clear or slightly cloudy solution. The temperature of the water does not significantly affect solubility, so cold, room temperature, or warm water can be used.
Using room-temperature water may help the powder integrate more quickly than very cold water, though a simple stir or shake will ensure complete dissolution regardless.
Understanding Bioavailability and Absorption
Magnesium glycinate is valued for its high bioavailability, which refers to the proportion of the supplement that enters the circulation and has an active effect. The chelation with glycine is the mechanism responsible for this improved absorption compared to other forms. When magnesium is bound to glycine, the body recognizes the compound as an amino acid rather than a mineral salt.
This allows the magnesium-glycine complex to be absorbed through specialized amino acid transport pathways in the small intestine, bypassing typical mineral ion channels. This alternative absorption route increases the amount of magnesium delivered and prevents the mineral from attracting excess water into the bowel. Consequently, magnesium glycinate is less likely to cause the gastrointestinal side effects common with less-absorbed forms like magnesium oxide or magnesium citrate.
The timing of consumption can be flexible, but many individuals prefer to take it in the evening. Taking magnesium glycinate one to two hours before bed may support relaxation and improve sleep quality due to the calming properties of both magnesium and the glycine molecule. It can be taken with or without food, though consuming it alongside a meal may minimize the potential for mild stomach upset.
Strategies for Improving Palatability
While magnesium glycinate powder is highly soluble, the unflavored versions can have a slight characteristic taste, which some describe as mildly chalky or faintly sweet. The powder’s high solubility makes it an excellent candidate for mixing with liquids other than plain water to improve the taste and mask undesirable flavor notes.
Alternative liquids can completely cover the flavor of the unflavored powder. These include fruit juices, vegetable smoothies, or flavored electrolyte drinks. For those who enjoy a warm drink, the powder dissolves well in a cup of herbal tea, which can be soothing when taken in the evening for relaxation.
Natural flavorings can also be added directly to the water-mixed solution. A squeeze of fresh lemon or lime juice, a dash of natural sweetener like stevia, or a few drops of a liquid flavoring extract can effectively modify the palatability.
Dosage Guidelines and Safety Profile
The Recommended Dietary Allowance (RDA) for elemental magnesium is approximately 400 to 420 milligrams per day for adult men and 310 to 320 milligrams per day for adult women. The tolerable upper intake level (UL) for supplemental magnesium is set at 350 milligrams per day of elemental magnesium for most adults.
It is common to start with a lower dose, such as 100 to 200 milligrams of elemental magnesium, especially when first introducing the supplement. Individuals should gradually increase the dose, if necessary, while staying under the supplemental UL unless advised by a healthcare professional. Calculating the elemental magnesium content is important, as the total weight of the magnesium glycinate compound will be higher than the elemental magnesium amount.
Magnesium glycinate is generally well-tolerated, but minor side effects like nausea or mild abdominal cramping can occur, particularly at higher doses. A serious safety consideration is for individuals with impaired kidney function, who should avoid magnesium supplementation unless specifically directed by a doctor. Kidneys are responsible for excreting excess magnesium, and impairment can lead to a buildup, known as hypermagnesemia, which can cause severe side effects like irregular heartbeat and low blood pressure.