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HomeHealthHow does magnesium glycinate improve digestion and gut health?

How does magnesium glycinate improve digestion and gut health?


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Magnesium glycinate contains magnesium bound to glycine, which is an amino acid. This form has superior bioavailability compared to other forms of magnesium, meaning the body readily absorbs and utilizes it. By relaxing the muscles and drawing water into the intestines, magnesium glycinate helps relieve constipation. For gut health to be at its best, it is essential to have regular bowel movements. Magnesium has anti-inflammatory effects within the GI tract to help calm inflammation that may underlie inflammatory bowel diseases or food sensitivities. It plays a key role in transporting nutrients like glucose, calcium, and potassium across cell membranes, so the body properly absorbs nutrients. It supports the growth and function of probiotics or healthy gut bacteria, which are vital for gut health and digestion.

Benefits for leaky gut, IBS, and more

Because of these wide-ranging mechanisms, increasing magnesium intake through a bioavailable source like magnesium glycinate helps address many common digestive issues.

  • Leaky gut syndrome – Magnesium helps heal leaky gut by reducing inflammation, supporting the intestinal barrier, and improving nutrient absorption.
  • Irritable bowel syndrome (IBS) – Magnesium may help relieve cramping, pain, constipation, and diarrhea associated with IBS.
  • Bloating and gas – Magnesium’s muscle relaxant properties help relieve bloating and gas pain by allowing gas to pass easily.
  • Acid reflux – Magnesium calms spasms in the esophagus that contribute to acid reflux.
  • Inflammatory bowel diseases – Magnesium supports a healthy inflammatory response in diseases like Crohn’s and colitis.

Magnesium glycinate may also help reduce nausea, enhance detoxification, and even potentially lower colon cancer risk by supporting gut health.

Optimal dosage

The recommended daily allowance (RDA) for magnesium is 310-400 mg for adults. However, many experts suggest people need more due to chronic disease, medication use, and nutrient-poor diets. To improve digestion and gut health, aim for 400-500 mg of elemental magnesium per day. Moderate supplementation provides noticeable benefits without causing diarrhea, which is possible with excessive magnesium intake. Magnesium glycinate acts as one of the best-absorbed forms. Take it in divided doses with meals for the best effects. Work with a healthcare provider to find the dosage and form of magnesium for your needs.

Overall effects on the gut

Magnesium glycinate supports virtually every aspect of the digestive system’s structure and function. Taking this highly bioavailable form regularly may help.

  • Increase stool regularity and consistency 
  • Reduce bloating, cramping, and discomfort
  • Improve nutrient assimilation from food  
  • Modulate inflammation and gut permeability
  • Support the growth of probiotics
  • Relieve chronic issues like IBS
  • Heal leaky gut over time

By taking targeted the best magnesium supplement and increasing magnesium-rich foods, you help your gastrointestinal system function at its best, alleviate common digestive problems, and lay the foundation for lifelong gut health.


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