The Science

The science behind our Magnesium Glycinate Powder

We believe you deserve to know exactly what you're putting in your body and why. Here's the research behind our formula: not marketing claims, not buzzwords, just the science.

by Dalia Harush, MS, RD

What is magnesium glycinate

Magnesium glycinate is a chelated form of magnesium, meaning the mineral is bound to glycine, a calming amino acid. This bond may improve absorption compared to other forms of magnesium, and glycine may add its own calming effect on the nervous system.*

Magnesium is involved in over 300 enzymatic reactions in the human body. It is critical to muscle and nerve function, blood sugar regulation, blood pressure control, and the synthesis of protein, bone, and DNA. Research consistently shows that a large portion of the population, and women in particular, falls short of adequate magnesium intake.

Why this matters for women

Women's magnesium needs may fluctuate across life stages, increasing during menstruation, pregnancy, postpartum, and perimenopause. Stress, hormonal birth control, and the demands of modern life may further deplete magnesium stores. Supplementation with a bioavailable form may help close the gap.*

Not all magnesium is the same

There are many forms of magnesium on the market. They differ in how well they're absorbed, how they're tolerated, and what they're best suited for.

Magnesium glycinate — high bioavailability, gentle on the gut. The glycine bond may enhance absorption and may add a calming effect. Well-suited for supporting hormonal health, sleep, stress, and nervous system function.*

Magnesium oxide — low bioavailability, estimated at around 4%. Common in drugstore supplements because it's inexpensive. Frequently causes digestive discomfort. Not well-suited for daily supplementation.

Magnesium citrate — moderate bioavailability. Best known for bowel motility and constipation relief. Less studied for hormonal or nervous system support than glycinate.

Magnesium L-threonate — newer form with emerging research on cognitive health. Promising but with more limited clinical evidence compared to glycinate.

We chose magnesium glycinate because the research supports it for the outcomes that matter most to our customers: hormonal health, sleep quality, stress resilience, and nervous system support.*

What the research shows

Hormonal health and the menstrual cycle*

Magnesium may play a role in the production and regulation of steroid hormones, including progesterone and estrogen. Research suggests that adequate magnesium levels may support the hypothalamic-pituitary-ovarian (HPO) axis, which governs the menstrual cycle. Magnesium may also support estrogen metabolism in the liver.¹

PMS symptom support*

Research suggests magnesium supplementation may reduce the severity of premenstrual symptoms including mood changes, water retention, breast tenderness, and cramping. A systematic review found that magnesium alone or in combination with vitamin B6 was associated with improved PMS symptoms compared to placebo.²

Stress and nervous system support*

Magnesium may help support the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. Research suggests that when magnesium levels are low, the HPA axis may become more reactive. Supplementation has been associated with reduced subjective measures of stress and anxiety, particularly in individuals with low baseline magnesium intake.³

The glycine component may add an additional calming mechanism. Glycine acts as an inhibitory neurotransmitter and has been associated with improved subjective sleep quality and reduced next-day fatigue in research settings.³

Sleep quality*

Magnesium may support sleep through multiple pathways: it may activate the parasympathetic nervous system, support melatonin production, and bind to GABA receptors. Studies in adults with insomnia have associated magnesium supplementation with improved sleep onset, sleep duration, and sleep quality.⁴

Muscle relaxation and cramp support*

Magnesium is essential for proper muscle contraction and relaxation. It may act as a natural calcium antagonist, supporting muscle relaxation after contraction. Low magnesium has been associated with increased muscle cramps, particularly during menstruation. Research suggests supplementation may support smoother muscle function.⁵

Every ingredient is intentional

Magnesium (as glycinate) — 225mg. A highly bioavailable, gut-friendly form studied for its role in supporting hormonal health, stress resilience, sleep, and nervous system function.*

Citric acid. Provides subtle citrus flavor and supports powder stability.

Monk fruit extract. Natural, zero-calorie sweetener with no blood sugar impact.

Reb M (Rebaudioside M). Highly purified stevia leaf extract with virtually no aftertaste.

No artificial flavors, no artificial colors, no proprietary blends.

How we ensure quality

cGMP certified manufacturing. Manufactured in an FDA-registered, cGMP certified facility.

Third-party tested. Every batch tested for purity, potency, and contaminants.

Kosher certified. Certified by the Chicago Rabbinical Council (cRc).

Certificate of Analysis. Email us at hello@fullyft.com for a copy of COA

Our commitment to you

We will always show you the research. We will always tell you what's in our products and why. We'd rather give you the evidence and let you decide for yourself. That's what fully functional means.

References

  1. Quaranta S, et al. Pilot study of the efficacy and safety of a modified-release magnesium 250mg tablet for the treatment of premenstrual syndrome. Clinical Drug Investigation, 2007.
  2. Fathizadeh N, et al. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 2010.
  3. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress: A Systematic Review. Nutrients, 2017.
  4. Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 2012.
  5. Dahle LO, et al. The effect of oral magnesium substitution on pregnancy-induced leg cramps. American Journal of Obstetrics and Gynecology, 1995.