Magnesium plays a vital role in hundreds of biochemical processes in the body. The glycinate form is considered one of the most absorbable and gentle options. This guide to Magnesium Glycinate by Pure Encapsulations will walk you through the benefits of using this supplement, how to use it, who it’s for and how it compares to other forms and supplements by other brands.
What evidence says about magnesium health benefits?
Magnesium is one of the most important minerals our body needs.
It activates the enzymes necessary for physiological functions like neuromuscular contractions, cardiac function, and acid-alkaline balance regulation.
Studies have found that people who have sufficient magnesium intake have a positive mood. It's even associated with lipid metabolism and lean body mass.
Magnesium is necessary for the metabolism (of carbohydrates, amino acids and fats), and energy production.
It is involved in the utilization of calcium, phosphorus, sodium and potassium, vitamin B6, vitamin C and vitamin E.
It even supports bone mineral density.
We know about many different forms of magnesium like magnesium oxide, malate, citrate, glycinate, etc. Out of these, magnesium glycinate is less likely to cause loose stools.
A brief review of magnesium forms and their roles
Magnesium malate - energy support and muscle performance
Magnesium taurate - cardiovascular support
Magnesium orotate - cardiovascular support
Magnesium threonate - neurocognitive function
Magnesium glycinate - stress and sleep
Magnesium Citrate – Digestion and constipation relief
Magnesium Oxide – Occasional constipation & acid relief
What is Pure Encapsulations magnesium glycinate supplement?
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Magnesium glycinate by Pure Encapsulations is formulated for sensitive individuals.
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Highly bioavailable magnesium chelate
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It supports cardiometabolic, neurocognitive and musculoskeletal health.
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This high quality supplement is free from gluten.
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It is a non-GMO and hypoallergenic supplement.
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Available as 90, 180 and 360 capsules.
Pure Encapsulations magnesium dosage guide
This supplement is available in capsule form. The dose is 120 mg magnesium as glycinate, covering 29% of daily value.
The serving size is of 1 capsule, and the serving per container is 90.
How Magnesium Glycinate Works
In this section, we will study in depth the structure, bioavailability, safety, dosage and side effects of magnesium glycinate.
Glycine is an amino acid that has calming effects on the nervous system.In functional medicine, this form is preferred for issues like sleep disruption, anxiety, muscle cramps, etc.
The efficacy of magnesium supplements depends on the chemical form and bioavailability of magnesium.
Magnesium glycinate shows higher solubility and absorption efficiency compared with oxide or sulfate forms. It has high absorption and gastrointestinal tolerance because of its chelated structure that facilitates transport and minimizes interaction with other minerals.
The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg/day (excluding food sources) in adults. It is recommended not to exceed the daily value because magnesium may cause diarrhea, nausea, or hypotension.
What do researchers say about magnesium supplement selection?
Dr Saric et al and colleagues in their study said, “ Supplement selection should therefore balance bioavailability, safety, and affordability—with citrate and glycinate preferred for efficiency and tolerance, and oxide serving as an accessible, low-cost option particularly when a laxative effect is desired.”
They even mentioned that, “Overall, differences in bioavailability across formulations indicate that supplement selection should be guided by clinical purpose, baseline magnesium status, and tolerance rather than by chemical classification alone.”
Who Should Consider magnesium glycinate pure encapsulations?
In this section, we have mentioned some of the possibilities where you may need a magnesium supplement. However, consult with your healthcare provider before starting any supplement.
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Can be used by adults 18 and above.
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People with sleep difficulties.
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Individuals experiencing muscle cramps or restless legs.
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Those with anxiety and stress.
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Adults with dietary gaps in magnesium (leafy greens, nuts, seeds, legumes).
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Those who have stomach upset issues after taking supplements. This formulation is especially helpful for sensitive stomachs because glycinate is gentler than other forms.
How to take Pure Encapsulations Magnesium Glycinate for better results?
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The starting dose is 1 capsule (120 mg) with food.
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Consult with your healthcare provider if 1 capsule dosage is enough for you. Your doctor will guide you on the dosage you need.
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Always take the supplement with meals to enhance absorption and reduce GI upset.
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Make sure to consume within the recommended levels.
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Do not rely on supplements alone, you must focus on maintaining a healthy lifestyle.
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If you are stressed, try practising meditation and mindfulness along with lifestyle modification and supplement plan.
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Maintain a consistent sleep schedule.
Comparisons: Glycinate vs Other Forms
|
Form |
Best for |
Notes |
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Glycinate |
Sleep, anxiety and sensitive stomach |
Very gentle |
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Citrate |
Bowel regularity, general magnesium needs |
More likely to cause laxative effect |
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Threonate |
Brain and cognitive support |
Expensive |
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Oxide |
Constipation relief/used as an antacid to relieve heartburn, sour stomach, or acid indigestion. |
Budget friendly, poor absorption |
Safety, Side Effects & Precautions
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Usually well tolerated; digestive upset is rare with glycinate. Do not exceed the recommended dosage.
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Individuals with medical conditions or already under medications should start using the supplement only after connecting with an expert.
Final words
If you are looking for a high-quality, well-absorbed magnesium supplement that supports sleep, relaxation and muscle health and especially if you are sensitive to fillers or additives, Pure Encapsulations Magnesium Glycinate is one of the best choices.
Consult your healthcare provider for personalized recommendations, dosing and lifestyle adjustments.
FAQ:
1. What is magnesium glycinate good for?
magnesium glycinate health benefits include:
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Relieve from muscle cramps
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Sleep support
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Relaxation
2. Is Pure Encapsulations magnesium glycinate safe?
The supplement is of high-quality and provides 120 mg of magnesium glycinate. Make sure to consume it within the recommended dosage or as directed by your healthcare provider.
3. How does magnesium support energy and mood?
Magnesium acts as a cofactor in more than 600 enzymatic reactions fundamental to energy metabolism, muscle contraction, and nerve transmission. It is involved in the production of adenosine triphosphate (ATP).
Magnesium status is also relevant to mental health. Magnesium deficiency may lead to depression and anxiety symptoms. It may be due to the ability to modulate stress-response pathways and neurotransmitter balance.
4. How to take magnesium glycinate daily?
You can take it 30-60 minutes before sleep.
5. When to take magnesium glycinate morning or night?
Since magnesium glycinate supports sleep and relaxation, it can be taken at night.
6. Does magnesium glycinate help with sleep and stress?
Yes, it helps with stress and sleep.
You may take magnesium glycinate for anxiety and relaxation after consulting your healthcare provider.
7. Are there any side effects of magnesium glycinate supplements?
Generally, magnesium glycinate is considered to be the most tolerable with less risk of gastrointestinal discomfort compared to other forms of magnesium supplements. When taken in the recommended dosage under expert supervision, it is less likely to cause any side effects.
8. Can magnesium glycinate help with muscle cramps?
Yes, it can help with muscle cramps.
Sources:
Matek Sarić, M.; Sorić, T.; Juko Kasap, Ž.; Lisica Šikić, N.; Mavar, M.; Andruškienė, J.; Sarić, A. Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions. Nutrients 2025, 17, 3626. (Source), (Source)
