Magnesium Glycinate Benefits: Dosage, Side Effects, and Who Should Consider It

Are you looking to improve your magnesium levels? Magnesium glycinate might be the answer. This article explores the benefits of magnesium glycinate, its potential side effects, proper dosage, and whether it's right for you.

What is Magnesium Glycinate and Why is it Important?

Magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, is a magnesium supplement. Magnesium is crucial for various bodily functions, including:

• Muscle and nerve function: Supports healthy muscle contractions and nerve signaling.
• Blood sugar regulation: Helps maintain stable blood sugar levels.
• Blood pressure control: Contributes to healthy blood pressure.
• Protein, bone, and DNA synthesis: Plays a key role in building essential components of the body.

Key Benefits of Magnesium Glycinate Supplements

While obtaining nutrients from natural food sources is ideal, supplements like magnesium glycinate can help those with deficiencies. Here's how magnesium glycinate can benefit you:

• Improved Magnesium Levels: Boosts magnesium levels, supporting overall health.
• Fewer Side Effects: May cause fewer stomach issues compared to other magnesium forms. A study showed participants had less Diarrhea versus other Magnesium types.
• Beneficial for Various Conditions: Can aid in managing conditions like high blood pressure and type 2 diabetes.

It's important to consult a healthcare professional before starting any new supplement, especially with existing kidney issues.

Is Magnesium Glycinate Right for You? Identify if You May Have a Magnesium Deficiency

Magnesium glycinate can be particularly beneficial for individuals with a magnesium deficiency.

While dietary magnesium deficiency is rare, certain health conditions and medications can lead to low magnesium levels. Common symptoms of magnesium deficiency include muscle cramps, fatigue, and irregular heartbeat. Consult your doctor for accurate testing if you suspect a deficiency.

Magnesium Glycinate for Specific Health Concerns: A Natural Way To Support Your Health?

Magnesium glycinate may offer support for various health conditions:

• High Blood Pressure: Magnesium supplements may help lower blood pressure slightly.
• Type 2 Diabetes: Magnesium aids in breaking down sugars and reduces insulin resistance.
• Osteoporosis: Higher magnesium levels are linked to increased bone mineral density, reducing fracture risk.
• Migraine Headaches: Supplements may reduce migraine frequency in those with low magnesium.
• Depression: Magnesium may help increase serotonin levels, potentially alleviating mild to moderate depression.
• Insomnia: Some studies suggest magnesium may improve sleep quality.

Food Sources vs. Supplements: Getting Your Daily Magnesium

Many foods naturally contain magnesium, and you can increase your magnesium intake through diet. Common sources include:

• Legumes, nuts, and seeds
• Whole grains
• Leafy green vegetables like spinach
• Fortified cereals and foods
• Dairy products like yogurt and milk

Despite these sources, supplementation might be necessary for those with diagnosed deficiencies.

Finding the Right Dosage of Magnesium Glycinate

Dosage varies depending on age, sex, and health status. Refer to the Recommended Dietary Allowances (RDA) from the National Institutes of Health (NIH):

Age	RDA for Males (mg)	RDA for Females (mg)
14-18 years	410	360
19-30 years	400	310
31+ years	420	320

Always consult your doctor before starting any supplementation to determine the appropriate dosage.

Potential Side Effects and Precautions

While magnesium glycinate is generally well-tolerated, high doses can lead to:

• Nausea
• Abdominal cramps
• Diarrhea

Magnesium toxicity can cause more severe issues like irregular heartbeat and muscle weakness. Also, magnesium supplements can interact with certain medications, so always consult with your healthcare provider.

Addressing Common Concerns About Magnesium Glycinate

• Drawbacks: Side effects are possible, especially with high doses.
• Daily Intake: Most people obtain enough magnesium from their diet, but those with deficiencies may require daily supplementation under medical supervision.

In Conclusion: Is Magnesium Glycinate Right for You?

Maintaining adequate magnesium levels is crucial for overall health. Magnesium glycinate can be a valuable tool for those with deficiencies or specific health conditions. However, it's essential to consult with a healthcare professional to determine the appropriate dosage and ensure it won't interact with any medications you're taking.

Medically reviewed by Ami Patel PharmD, BCPS — Written by Valencia Higuera and Amy McLean — Updated on October 16, 2023