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Short Summary
Main recommendation: Dr. Mitch Rice recommends magnesium glycinate, a magnesium form bound to the amino acid glycine, as his preferred magnesium supplement, mainly because it is highly bioavailable (the body uses more of it) and is easier on the stomach than other forms. He links it to benefits such as muscle cramp prevention, relaxation and sleep quality, blood pressure reduction, migraine reduction, and lower anxiety and stress.
Key Points
- Magnesium is involved in over 350 biochemical processes and is the fourth most abundant mineral in the body; per the National Institute of Health, nearly 70% of the US population does not get enough from diet alone.
- Magnesium glycinate's claimed advantage is better bioavailability: if 100 mg is only 50% bioavailable, just 50 mg is used, while the highly bioavailable form means most of the intake is used.
- It is presented as the gentlest magnesium form on the stomach, which matters for people sensitive to supplements or who struggle with pills.
- Claimed benefits include fewer muscle cramps, better sleep quality, lower blood pressure (as a vasodilator), help regulating calcium and reducing kidney stone risk, improved insulin sensitivity, fewer migraines, and reduced anxiety and cortisol-related stress.
- Dr. Rice recommends consulting a doctor first, especially at 400 to 800 mg per day, because magnesium glycinate can interfere with some prescription medications, notably certain antibiotics.
Details Worth Noting
- Concrete instructions:
- Consider taking magnesium glycinate with vitamin B6 and vitamin D3, which the speaker says have been shown to increase absorption.
- It is not pH-dependent, so it can be taken with or without food, with meals or between meals.
- Dr. Rice suggests taking it right before bed to promote relaxation and sleep quality.
- Dosing: start at about 100 mg; if that does not work, go to 200 mg, then increase by 100 mg at a time (300 mg, and so on).
- Consult your doctor before starting, especially at higher levels such as 400 to 800 mg per day.
- Recommended daily intake cited from the NIH: about 400 to 450 mg per day for men and 300 to 350 mg per day for women.
- Side effects at high daily doses, or large amounts at once: nausea, cramping, and potentially diarrhea. Long-term high intake may potentially cause low blood pressure, which the speaker says he has not seen in clinical practice.
- The speaker says the side effect profile of magnesium glycinate is quite low compared to other forms.
Bottom Line
Magnesium glycinate is presented as a well-absorbed, stomach-friendly magnesium choice for sleep, relaxation, and general wellness, but the claimed benefits come from the speaker's own assertions rather than cited studies, and anyone taking medication should check with a doctor first.
