Magnesium Glycinate (MgG) has become a popular supplement choice due to its high bioavailability and gentle effect on the digestive system. It is a compound that combines the mineral magnesium with the amino acid Glycine, which is also available as a standalone supplement. Many people who use MgG consider adding free Glycine to their routine to maximize the amino acid’s effects, prompting questions about the safety and practicality of this combination. The primary challenge in taking both supplements simultaneously is accurately calculating the total daily intake of the amino acid to ensure it meets personal wellness goals.
Understanding Magnesium Glycinate and Free Glycine
Magnesium Glycinate is chemically defined as a chelate, meaning the magnesium mineral is firmly bound to at least one molecule of an amino acid. The most common form is Magnesium Bisglycinate, where a single magnesium atom is joined to two molecules of Glycine. This chelation process is the reason for the supplement’s superior absorption, as the body recognizes the compound as an amino acid rather than a simple mineral salt. The binding helps the magnesium pass through the intestinal wall more efficiently and without causing the common laxative effect associated with other forms of the mineral.
The term Glycinate or Bisglycinate refers to the form of the amino acid that is part of the chelated compound. Free Glycine is the standalone amino acid supplement, taken specifically to increase the body’s Glycine levels. It is a non-essential amino acid, meaning the body can produce it, but supplemental intake can support various functions, including the production of collagen, glutathione, and promoting restful sleep. Combining the two supplements allows an individual to receive a specific dose of magnesium and then supplement with additional Glycine to reach a higher therapeutic dose of the amino acid.
Rationale and Safety of Combined Use
These two supplements can be safely combined. The main reason individuals combine them is to increase their Glycine intake significantly without consuming an excessive amount of elemental magnesium. Magnesium intake is subject to a tolerable upper limit, above which side effects like diarrhea can occur. However, the amino acid Glycine has a high tolerability profile.
Research has shown that most people can safely consume large amounts of Glycine without experiencing negative effects. For general health and sleep support, doses of 3 to 5 grams daily are common, but studies have safely used doses up to 9 grams per day. Doses up to 60 grams a day have been used in specific clinical trials with no serious adverse effects reported. The combination is safe because the limiting factor is usually the magnesium dose, not the Glycine dose.
Any side effects that occur from high doses of Glycine are typically minor and temporary, such as mild stomach upset or nausea, especially when first introducing the supplement. By separating the magnesium source (MgG) from the additional amino acid source (free Glycine), a person can carefully manage their magnesium intake while still benefiting from the higher Glycine levels. This strategy allows for a targeted approach to supplementation, focusing on the desired effects of the amino acid.
Determining Total Glycine Intake
The practical step when combining the two supplements is determining the precise amount of Glycine delivered by the Magnesium Glycinate. The total weight of the supplement includes both the magnesium mineral and the two attached Glycine molecules. Pure Magnesium Bisglycinate is composed of approximately 14.1% elemental magnesium by weight.
The remaining portion of the compound, about 85% to 86%, is the Glycine-derived component. For example, a 1000 mg dose of Magnesium Glycinate will contain about 141 mg of elemental magnesium and approximately 859 mg of Glycine. It is crucial to check the supplement label, as some products may be “buffered” with other forms of magnesium, altering this ratio.
Once the Glycine content from the Magnesium Glycinate is established, the amount of free Glycine needed to reach the desired total daily intake can be calculated. If a person aims for a total of 5 grams of Glycine per day and their MgG dose provides 1 gram, they would supplement with an additional 4 grams of free Glycine. If targeting a very high Glycine intake, it is advisable to space out the free Glycine doses throughout the day to maximize absorption and reduce the potential for minor digestive discomfort.