Magnesium Glycinate: Benefits, Dosage, Side Effects, and Who Might Benefit

Magnesium glycinate is a supplement that can help boost magnesium levels in the body. This is especially beneficial for individuals with a magnesium deficiency. Let's delve into the advantages, potential drawbacks, and optimal usage of magnesium glycinate.

What is Magnesium Glycinate and Why is it Important?

Magnesium is crucial for nerve and muscle function, maintaining healthy blood sugar, and regulating blood pressure. It supports the creation of protein, bone, and DNA. Magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, is a supplement designed to increase magnesium levels in those who are deficient.

Key Benefits of Magnesium Glycinate Supplementation

While obtaining nutrients from natural food sources is ideal, supplements offer a way to increase magnesium intake for individuals with low levels. Magnesium glycinate may assist in regulating:

• Blood pressure: Studies suggest magnesium can contribute to healthy blood pressure levels.
• Blood sugar levels: Magnesium aids in the breakdown of sugars and may improve insulin resistance.
• Muscle and nerve function: Ensuring proper nerve and muscle performance.

Unlike other forms of magnesium, magnesium glycinate is often gentler on the stomach. A 2013 study indicated that participants taking magnesium glycinate experienced fewer digestive side effects like diarrhea compared to other magnesium types

Is Magnesium Glycinate Right for You? Consider These Factors

It's crucial to determine if magnesium supplementation is appropriate for your individual needs. Consulting a healthcare professional is especially important for individuals with kidney issues, as they may experience difficulties excreting excess magnesium.

Do You Have a Magnesium Deficiency?

Magnesium glycinate is useful for people diagnosed with a magnesium deficiency. While outright deficiency due to diet is rare, certain health conditions and medications can deplete magnesium levels. If you experience symptoms of magnesium deficiency, get tested by a doctor. Common symptoms can overlap with other health issues, so a proper diagnosis is essential before using supplements.

Magnesium Glycinate May Help Improve Other Health Problems

Magnesium glycinate could be a helpful addition to a treatment plan for several conditions:

• High Blood Pressure: Magnesium can contribute to a slight reduction in blood pressure.
• Type 2 Diabetes: Magnesium supports sugar metabolism and can improve insulin resistance.
• Osteoporosis: Higher magnesium levels are linked to greater bone mineral density, lowering fracture risk.
• Migraine Headaches: Supplementation might reduce the frequency of migraines.
• Depression: Magnesium influences serotonin levels, potentially alleviating mild to moderate depression.
• Insomnia: Magnesium may regulate sleep and enhance overall sleep quality, though more research is needed.

Natural Sources of Magnesium

Prioritize obtaining magnesium through your diet whenever possible. Magnesium-rich foods include:

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

If dietary intake isn't enough, or if a deficiency exists, your doctor might recommend magnesium glycinate supplements.

Determining the Right Magnesium Glycinate Dosage For You

Dosage varies from person to person. Refer to the National Institutes of Health (NIH) guidelines for Recommended Dietary Allowances (RDA) and upper intake levels.

Recommended Daily Allowance (RDA) of Magnesium

Age	RDA for males	RDA for females
Birth–6 mos	30 mg*	30 mg*
7–12 mos	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg
19–30 years	400 mg	310 mg
31+ years	420 mg	320 mg

*adequate intake

Pregnant individuals may need 350–400 mg, and lactating individuals 310–360 mg.

Tolerable Upper Intake Levels for Magnesium Supplements

Age	Amount
1–3 years	65 mg
4–8 years	110 mg
9–18 years	350 mg
19+ years	350 mg

Always seek medical advice before starting any new supplement.

Potential Side Effects of Magnesium Glycinate

High doses of magnesium supplements can lead to:

• Nausea
• Abdominal cramps
• Diarrhea

However, magnesium glycinate is reported to cause diarrhea less often than other forms. Magnesium toxicity can result in irregular heartbeat, muscle weakness, breathing problems, low blood pressure, and even cardiac arrest. Supplements like magnesium glycinate can also interact with certain medications.

Common Questions About Magnesium Glycinate

What are the possible drawbacks?

Side effects can include nausea and abdominal pain. Larger doses may cause diarrhea and more severe issues.

Is daily magnesium glycinate safe?

Most people obtain sufficient magnesium from their diet. If you have a deficiency, your doctor may advise daily supplementation.

In Conclusion: Is Magnesium Glycinate Right For You?

Magnesium glycinate can be a beneficial supplement for those with low magnesium levels, or those looking to improve conditions like high blood pressure, osteoporosis, and migraines. While generally safe, it's important to be aware of potential side effects and interactions with medications. Always consult with your healthcare provider before starting magnesium glycinate to determine the appropriate dosage and ensure it's right for your individual needs.