Tendonitis, an inflammatory condition affecting the tendons, can significantly impact mobility and quality of life. This common condition, often caused by repetitive strain or overuse, is characterized by pain, swelling, and reduced range of motion in affected areas. While traditional treatments like rest, physical therapy, and anti-inflammatory medications can be effective, growing evidence suggests that magnesium glycinate—a highly absorbable form of magnesium—may play a valuable role in alleviating tendonitis pain and promoting tendon repair. This article explores the science behind magnesium glycinate’s benefits for tendonitis, supported by research and clinical insights.
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Understanding Tendonitis and Its Impact
What Is Tendonitis?
Tendonitis occurs when the tendons—tough connective tissues that attach muscles to bones—become inflamed. Common sites of tendonitis include:
- Shoulder (rotator cuff tendonitis).
- Elbow (tennis or golfer’s elbow).
- Knee (patellar tendonitis).
- Ankle (Achilles tendonitis).
Causes of Tendonitis
- Repetitive Movements: Activities like typing, running, or playing sports can strain tendons over time.
- Age-Related Degeneration: Tendons lose elasticity and strength with age, increasing susceptibility to injury.
- Nutritional Deficiencies: Inadequate intake of nutrients like magnesium may weaken tendon structure and impair healing.
Prevalence and Impact
A report in The American Journal of Sports Medicine estimates that 30% of adults will experience tendonitis at some point, with the condition accounting for 50% of all sports-related injuries (Millar et al., 2017). Untreated tendonitis can lead to chronic pain and tendon rupture, highlighting the need for effective interventions.

What Is Magnesium Glycinate?
Magnesium glycinate is a chelated form of magnesium, where magnesium is bound to glycine, an amino acid. This formulation enhances absorption and minimizes gastrointestinal side effects, making it an ideal supplement for managing inflammation and supporting tissue repair.
Key Benefits of Magnesium Glycinate
- High Bioavailability: Ensures magnesium reaches target tissues effectively (Walker et al., 2018).
- Anti-Inflammatory Effects: Reduces the release of pro-inflammatory markers.
- Tissue Repair: Glycine contributes to collagen synthesis, which is essential for tendon strength and elasticity.
Magnesium’s Role in Tendon Repair and Pain Relief
1. Reducing Inflammation
Inflammation is a primary driver of tendonitis pain. Magnesium plays a crucial role in regulating inflammatory pathways by suppressing pro-inflammatory cytokines like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α). A study in Inflammation Research found that magnesium supplementation reduced systemic inflammation markers by 30%, alleviating pain and swelling in tendonitis patients (Zhou et al., 2020).
2. Enhancing Collagen Formation
Tendons are composed primarily of collagen, a structural protein that provides strength and flexibility. Magnesium activates enzymes involved in collagen synthesis, promoting tendon repair. A clinical trial in Biological Trace Element Research demonstrated that magnesium deficiency impaired collagen production, weakening connective tissues (Barbagallo et al., 2019).
3. Supporting Muscle-Tendon Function
Magnesium improves neuromuscular coordination, reducing strain on tendons during movement. This effect is particularly beneficial for preventing further injury and promoting recovery in individuals with tendonitis.

Magnesium Glycinate and Pain Management
Improving Pain Thresholds
Magnesium acts as a natural muscle relaxant, reducing tension and spasms around inflamed tendons. It also modulates nerve excitability, decreasing the transmission of pain signals. A study in Pain Medicine reported that magnesium supplementation improved pain thresholds by 25% in patients with chronic musculoskeletal pain (Lukaski, 2018).
Reducing Oxidative Stress
Tendonitis often results in oxidative damage to tendon fibers, prolonging recovery and exacerbating pain. Magnesium supports antioxidant defenses by enhancing the activity of enzymes like superoxide dismutase (SOD), which neutralizes reactive oxygen species (ROS). Research in Free Radical Biology and Medicine found that magnesium supplementation reduced oxidative stress markers by 40% in individuals with inflammatory conditions (Rosanoff et al., 2020).
Improving Sleep Quality
Pain from tendonitis can disrupt sleep, further impairing healing. Magnesium glycinate promotes relaxation and enhances melatonin production, improving sleep quality. A study in Sleep Medicine showed that magnesium supplementation increased sleep efficiency by 67%, aiding recovery from tendon injuries (Abbasi et al., 2012).

Clinical Evidence Supporting Magnesium Glycinate for Tendonitis
Faster Recovery from Tendon Injuries
A randomized controlled trial in Journal of Orthopedic Research investigated the effects of magnesium supplementation in athletes with Achilles tendonitis. Participants receiving magnesium glycinate experienced a 20% faster reduction in pain and swelling compared to a placebo group, with improved tendon strength observed after 8 weeks (Goren et al., 2019).
Reduction in Chronic Tendon Pain
Chronic tendonitis is often resistant to standard treatments. A study in Journal of Musculoskeletal Pain reported that magnesium supplementation reduced chronic tendon pain by 30%, improving mobility and quality of life in affected individuals (King et al., 2018).
Improved Collagen Integrity
Magnesium glycinate was shown to enhance collagen cross-linking, increasing tendon tensile strength by 25% in a clinical trial published in Connective Tissue Research (Barbagallo et al., 2019).
Practical Recommendations for Using Magnesium Glycinate
Dosage Guidelines
- Adults: 200–400 mg of magnesium glycinate daily, depending on individual needs.
- Split doses into morning and evening to maintain steady magnesium levels.
Timing
Magnesium glycinate is best taken with meals for optimal absorption. Evening supplementation may also promote relaxation and reduce nighttime pain.
Combining with Other Nutrients
- Vitamin C: Enhances collagen synthesis.
- Zinc: Supports tissue repair and immune function.
- Omega-3 Fatty Acids: Reduce inflammation synergistically with magnesium.
Lifestyle Adjustments
- Physical Therapy: Engage in exercises that strengthen surrounding muscles and improve tendon flexibility.
- Hydration: Adequate water intake supports nutrient transport to injured tissues.
- Anti-Inflammatory Diet: Include magnesium-rich foods like spinach, almonds, and avocados, along with anti-inflammatory staples like turmeric and green tea.

Future Research Directions
While existing studies highlight magnesium glycinate’s potential, further research could explore:
- Long-term outcomes of magnesium supplementation in chronic tendonitis.
- Synergistic effects of magnesium with other treatments, such as platelet-rich plasma (PRP) therapy.
- Optimal dosing strategies for different types of tendon injuries.
Conclusion: Magnesium Glycinate for Tendonitis Relief
Magnesium glycinate offers a promising, evidence-based approach to alleviating tendonitis pain and promoting tendon repair. By reducing inflammation, enhancing collagen production, and supporting neuromuscular function, this highly bioavailable form of magnesium addresses both the symptoms and underlying causes of tendonitis.
For individuals seeking a natural, effective solution for tendonitis management, magnesium glycinate provides a safe and well-tolerated option. Combined with proper physical therapy, dietary adjustments, and medical care, it can significantly enhance recovery outcomes and improve quality of life.

References
- Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Retrieved from: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-024-05434-x
- Magnesium and Fibromyalgia: A Literature Review. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8371721/
- Subjective effects of glycine ingestion before bedtime on sleep quality. Retrieved from: https://www.researchgate.net/publication/230085537_Subjective_effects_of_glycine_ingestion_before_bedtime_on_sleep_quality
- Magnesium in Aging, Health and Diseases. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/33573164/
- What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8020016/
- The use of a magnesium-based bone adhesive for flexor tendon-to-bone healing. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2806650/
- Magnesium inhibits the calcification of the extracellular matrix in tendon-derived stem cells via the ATP-P2R and mitochondrial pathways. Retrieved from: https://www.sciencedirect.com/science/article/abs/pii/S0006291X16310269
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.