Magnesium Glycinate: A Complete Guide to Benefits, Uses, and Potential Side Effects

Are you exploring ways to boost your magnesium levels? Magnesium glycinate may be a valuable supplement to consider, particularly if you have conditions like diabetes or IBD, or if you're affected by the magnesium-depleting effects of alcohol or certain medications. Many Americans don't get enough magnesium through diet alone, making supplementation a potential solution to consider with your healthcare provider.

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Daniela Ginta and Cheryl S. Grant — Updated on November 27, 2023

Why Magnesium Matters: Understanding the Benefits

Magnesium plays a key role in numerous bodily functions. It's not just about preventing deficiencies; adequate magnesium intake, through diet and supplements, can significantly contribute to your overall well-being.

Magnesium may help to:

• Lower blood pressure levels for better cardiovascular health.
• Reduce the risk of serious conditions like stroke, cardiovascular disease, and type 2 diabetes.
• Improve bone density and strength, essential for long-term skeletal health.
• Prevent and reduce the intensity of migraine headaches.

What Exactly is Magnesium Glycinate?

Navigating the world of magnesium supplements can be confusing. While magnesium oxide is an affordable option, it isn't easily absorbed. Magnesium glycinate stands out due to its superior bioavailability.

Magnesium glycinate combines elemental magnesium with the amino acid glycine. This combination optimizes absorption in the small intestine, ensuring you get the most out of each dose.

Unlock the Specific Benefits of Magnesium Glycinate

Magnesium glycinate offers a range of targeted benefits that set it apart. The glycine component contributes additional advantages, promoting relaxation and better sleep.

Magnesium glycinate can help to:

• Relieve anxiety and promote a sense of calm.
• Strengthen bones and support overall bone health.
• Improve blood sugar control in individuals with diabetes and potentially lower the risk of developing type 2 diabetes.
• Maintain healthy and regular heart rhythms.
• Alleviate the discomfort associated with premenstrual syndrome (PMS).
• Enhance athletic performance and endurance.
• Reduce various types of pain, including muscle aches and nerve pain.

Research also indicates that magnesium supplements may assist in the treatment of fibromyalgia and reduce the risk of cardiovascular events.

Are You Getting Enough? Recognizing Magnesium Deficiency

Many individuals may not be meeting their daily magnesium requirements. Knowing the signs of deficiency and the factors that contribute to it is crucial for proactive health management.

Studies suggest that approximately 50% of people in the United States may have a magnesium deficiency. The recommended daily allowances (RDAs) vary based on age and sex, as shown in the table below:

Age	Females	Males
14–18 years	360 mg	410 mg
19–30 years	310 mg	400 mg
31 years & older	320 mg	420 mg

Keep in mind that these recommendations may increase during pregnancy or breastfeeding.

Symptoms of magnesium deficiency can include:

• Loss of appetite and nausea.
• Persistent fatigue and vomiting.
• Unpleasant tingling sensations, muscle cramps, and contractions.
• Irregular heart rhythms.
• Seizures.

Several factors can contribute to magnesium deficiency:

• Excessive alcohol consumption.
• Chronic diarrhea depletes magnesium.
• Uncontrolled diabetes increases magnesium excretion through urination.
• Malabsorption issues from conditions like celiac disease and inflammatory bowel disease (IBD).
• Malnutrition due to inadequate dietary intake.
• Certain medications can interfere with magnesium absorption.

How to Incorporate Magnesium Glycinate Supplements

If you suspect you have low magnesium levels, consulting a healthcare professional is key. They might recommend magnesium glycinate supplements to address absorption issues or dietary gaps.

Magnesium glycinate supplements are readily available in both pill and powder forms. Taking them with food can help to minimize potential stomach upset. Always discuss any supplement use with your doctor or pharmacist, especially if you are taking other medications, to avoid potential interactions.

Understanding the Risks: Recognizing Excess Magnesium

While magnesium is essential, too much can lead to adverse effects. The kidneys typically regulate magnesium levels, but excessive supplementation can sometimes overwhelm this system.

Symptoms of excess magnesium include:

• Hypotension (low blood pressure).
• Nausea and vomiting.
• Facial flushing.
• Irregular heartbeat.
• Muscle weakness.
• In severe cases, cardiac arrest.

Food First: Boosting Magnesium Through Natural Sources

Prioritizing magnesium-rich foods is a great way to naturally increase your intake. Focus on incorporating unprocessed foods into your diet.

Excellent natural sources of magnesium include:

• Dark green leafy vegetables like Swiss chard and spinach.
• Nuts and seeds, especially pumpkin, chia, and sesame seeds.
• Seaweed offers a concentrated dose of minerals.
• Beans and lentils are plant-based powerhouses.
• Whole, unrefined grains offer more nutrition than processed grains.
• Fruits like bananas, dried figs, and blackberries.
• Fish, particularly halibut.

Opt for organically grown foods whenever possible. Healthy, organic soils tend to produce foods with higher nutrient and mineral concentrations.

Key Precautions and Considerations Before Supplementing

Before starting any magnesium supplement, it's important to take certain precautions. These steps ensure your safety and maximize the supplement's effectiveness.

Keep these points in mind:

• Always check the label for the amount of elemental magnesium in each dose.
• Purchase supplements from reputable brands to ensure quality and purity. The FDA does not rigorously review supplements, so third-party testing is ideal.
• Consult your healthcare provider if you have heart or kidney problems.
• Discuss potential interactions with antibiotics or other medications with a healthcare professional.

Common Questions About Magnesium Glycinate

Still have questions? Here are some frequently asked questions.

Is daily magnesium glycinate safe?

For most, yes, but always consult your doctor to rule out interactions.

What are the primary benefits of magnesium glycinate?

It can help with anxiety, bone health, and blood sugar management, among other benefits.

Glycinate or Citrate which is the better form of Magnesium?

Both are well-absorbed.

What changes can I expect in my body when taking magnesium glycinate?

Potential benefits include reduced blood pressure, anxiety relief, and improved bone health.

The Final Word on Magnesium Glycinate

Magnesium is vital for optimal health, impacting everything from muscle function to bone strength and nervous system regulation. While a balanced diet rich in leafy greens, nuts, seeds, and legumes should be your primary source, magnesium glycinate offers a valuable supplemental option. Consult with your healthcare provider to determine if magnesium glycinate is right for you and to establish the appropriate dosage for your individual needs.