Magnesium diglycinate – what is it? Effects, dosage

Magnesium is an element essential for basic life processes. The body uses it practically all the time, and its level depends on diet, lifestyle and stressors such as psychological stress or physical activity. When magnesium begins to run out, the way a person reacts to everyday stimuli and how effectively they deal with problems changes. It is worth knowing both the symptoms of deficiency and the preventive and therapeutic measures in this area.

1. Characteristics of magnesium
2. Characteristics of glycine
3. Sources of magnesium
4. Effects of magnesium deficiency
5. Structure of magnesium diglycinate
6. The action of magnesium diglycinate
7. Magnesium diglycinate dosage

Characteristics of magnesium

Magnesium should not be associated only with muscle cramps, as it is needed by virtually every cell and helps them function in a stable manner around the clock. In simple terms, it supports the processes by which cells produce energy and their genetic material remains organised and correctly copied. In the nervous system, magnesium helps maintain the balance between excitation and calming, protecting neurons from excessive overload.

Magnesium is important for the heart because it influences the proper interaction of essential electrolytes, which determine the rhythm and strength of the heart muscle. In blood vessels, it supports the proper tension of their walls, which is important for maintaining adequate pressure. It is also important for immunity, as it enables the cells of the immune system to communicate efficiently and respond to threats. In bones and teeth, it helps to maintain the proper mineral structure.

Characteristics of glycine

Glycine is the smallest and simplest amino acid that the body can produce on its own, and at the same time obtains it from food. Despite its very simple structure, it performs many tasks that help cells maintain a steady rhythm of work. It is a component of many proteins, which is why it is a basic building material for tissues, including skin, cartilage and tendons. It participates in the formation of collagen, which is important for the elasticity and strength of connective structures.

In the nervous system, glycine acts as a natural inhibitory signal, helping to calm over-excited neurons and maintain a balance between activation and calming of nerve cells. It also participates in processes related to liver detoxification, as it supports the formation of compounds that neutralise harmful metabolic products.

"Research results show that supplementation is helpful, and we have a strong argument that magnesium significantly improves sleep quality. If you also have trouble falling asleep or wake up frequently, try supplementing with magnesium citrate or magnesium glycinate before bedtime." Agata Bugorska - Dietitian.

Sources of magnesium

Magnesium is found in many everyday foods, with plant products being the richest sources. Pumpkin seeds, almonds, cashews and cocoa beans are rich in magnesium. Various groats and grains are also very good sources, especially buckwheat, oatmeal, quinoa and wholemeal bread. Green leafy vegetables, such as spinach and kale, contain magnesium due to the presence of chlorophyll, a green pigment. Among animal products, certain amounts are found in fish, especially fatty fish, and in dairy products. Magnesium is also found in mineral waters.

Effects of magnesium deficiency

Magnesium deficiency usually develops slowly, which is why the first symptoms are often non-specific. The most common symptoms include minor muscle twitching, eyelid tics, increased nervousness, difficulty calming down and more noticeable fatigue. You may feel more tired during exercise and have a lower tolerance for stress. Magnesium deficiency often affects sleep quality. There may be difficulty falling asleep, more frequent awakenings, shallow sleep and a feeling that the body ‘cannot switch off’ despite fatigue.

In some people, the deficiency manifests itself in heart palpitations, blood pressure fluctuations and increased susceptibility to headaches or migraines, which results from disturbances in the nervous system and the interaction of magnesium with other electrolytes. If the level remains too low for a long time, bone regeneration and immunity may deteriorate.

Structure of magnesium diglycinate

Magnesium diglycinate is a chemical compound in which one magnesium ion is permanently bound to two molecules of glycine, the simplest amino acid, giving it a specific structure and physicochemical properties that distinguish it from inorganic forms such as oxide or chloride. Magnesium is a chemical element designated by the symbol Mg in the periodic table. Under normal conditions, it is a light grey, fairly light metal.

Glycine, on the other hand, is a very small, simple organic molecule classified as an amino acid, consisting of a single carbon atom in the centre to which four functional ‘arms’ are attached. In magnesium diglycinate, two glycine molecules ‘capture’ the Mg ion, forming a complex called a chelate, instead of a simple, loose electrostatic attraction, as in simpler forms of magnesium compounds.

Estimated average magnesium requirements for adolescents and adults

(mg/day).

The action of magnesium diglycinate

The fact that glycine "surrounds" the magnesium ion means that its behaviour in aqueous solution differs from that of simple inorganic salts. Instead of immediate, complete separation, some of the molecules remain in the form of complexes, which only break down under certain conditions.

In the acidic environment of the stomach, this combined form does not break down as quickly as other forms, so that magnesium is not released suddenly and does not burden the mucous membrane locally. When the mixture passes into the small intestine, some of the magnesium remains bound to glycine, which means that the body has an additional "pathway" for magnesium uptake, independent of the standard mechanisms.

Magnesium diglycinate dosage

The dosage of magnesium diglycinate is usually based on the amount of pure magnesium, as this compound is a larger molecule and its weight does not directly reflect the actual amount of Mg available to the body. The most commonly used preparations contain approximately 10-20% elemental magnesium, which means that a 1000 mg capsule of diglycinate provides an average of 100-200 mg of Mg alone.

In practice, doses of 200-400 mg of elemental magnesium per day are used, divided into 1-2 portions, and the glycinate form is often administered in the evening. If you have increased gastrointestinal sensitivity, you can start with a lower dose, for example 100-150 mg of magnesium per day, and then gradually increase it.

Sources:

• Matek Sarić, M., Sorić, T., Juko Kasap, Ž., Lisica Šikić, N., Mavar, M., Andruškienė, J., & Sarić, A. (2025). Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions. Nutrients, 17(22), 3626. https://doi.org/10.3390/nu17223626
• Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological trace element research, 201(1), 121–128. https://doi.org/10.1007/s12011-022-03162-1
• Xue, W., You, J., Su, Y., & Wang, Q. (2019). The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article. Iranian journal of public health, 48(3), 379–387.