- You might consider taking magnesium glycinate supplements if you experience poor magnesium absorption or if you have an increased need for it due to diabetes, inflammatory bowel disease (IBD), alcohol consumption, or the use of certain medications.
- Magnesium glycinate syndicates magnesium with the amino acid glycine, making it highly bioavailable compared to other forms, such as magnesium oxide.
- Magnesium glycinate may contribute to anxiety relief, bone health, blood sugar control, maintaining a regular heart rhythm, alleviating premenstrual syndrome (PMS) symptoms, and improving athletic performance. However, it is important to consult a healthcare professional regarding the suitable dosage and potential interactions.
Many people in the United States consume less magnesium than they should.
However, symptoms of low dietetic intake are rarely observed because the kidneys limit the amount of magnesium excreted.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and sex; however, a healthy range is 300-420 mg/day for most adults.
Through diet and supplements, magnesium can help to:
- lower blood pressure
- reduction the risk of strokes, heart disease, and type 2 diabetes
- improve bone health
- prevent migraines
One supplement used by people with magnesium deficiency to help raise their levels is magnesium glycinate. It is generally well-tolerated and readily absorbed by the body.
What Is Magnesium Glycinate?
There are many types of magnesium supplements available on the market. Magnesium oxide is the most affordable, but it is not well absorbed by the digestive system. It is commonly used to relieve heartburn or constipation.
Magnesium glycinate is formed by combining basic magnesium with the amino acid glycine. This procedure of magnesium is highly bioavailable, meaning the small intestine easily absorbs it.
Benefits of Magnesium Glycinate
Magnesium glycinate has been shown to offer a variety of benefits, including helping to:
- alleviate anxiety
- improve bone health
- control blood sugar heights in people with diabetes and, maybe, reduce the risk of developing type 2 diabetes
- maintain a regular heart rhythm
- reduce symptoms of premenstrual syndrome (PMS)
- improve athletic performance
- alleviate pain
Giving to a 2021 review of the literature, magnesium supplements may help treat fibromyalgia. Furthermore, a 2016 review of studies suggests that they could help reduce the risk of strokes, heart failure, and diabetes.
Magnesium Deficiency
Research indicates that approximately 60% of people in the United States have a magnesium deficiency.
The typical Recommended Daily Allowances (RDAs) for magnesium are as follows:
| Age | Females | Males |
| 14 to 18 years | 360 mg | 410 mg |
| 19 to 30 years | 310 mg | 400 mg |
| 31 years and older | 320 mg | 420 mg |
Please note that your recommended daily allowance (RDA) may be advanced if you are pregnant or breastfeeding.
Indicators of magnesium deficiency may contain:
- loss of appetite
- nausea
- fatigue
- vomiting
- tremors, muscle pain, and muscle spasms
- abnormal heart rhythms
- seizures
Common causes of magnesium deficiency may include:
- alcohol consumption
- chronic diarrhea
- excessive urination due to poorly controlled diabetes
- malabsorption caused by celiac disease and inflammatory bowel disease
- malnutrition
- certain medications
How to Use Magnesium Glycinate Supplements
In some cases, a healthcare expert may recommend a supplement for individuals with poor magnesium absorption.
Magnesium glycinate supplements are widely available in tablet or powder form. As with other supplements, it is best to take them with food to help minimise stomach upset.
If you are taking medications, consult a healthcare professional or pharmacist. They can advise you on potential connections between your medications and your magnesium supplement.
Excess Magnesium
Excessive levels of magnesium are uncommon in healthy individuals, as the kidneys typically excrete excess magnesium.
If you wish to monitor your magnesium intake while taking supplements, you can track the magnesium content of the various foods you consume.
Some of the main symptoms of excess magnesium include:
- hypotension, or low blood pressure
- nausea
- vomiting
- facial flushing
- irregular heartbeat
- muscle weakness
- cardiac arrest in severe cases
Natural Sources of Magnesium
Magnesium is originate in a wide variety of foods.
The best sources of magnesium are natural foods, such as:
- dark leafy greens, such as Swiss chard then spinach
- nuts and seeds, such by way of pumpkin, chia, and sesame seeds
- seaweed
- beans and lentils
- whole, raw grains
- fruits, for example bananas, dried figs, and blackberries
- fish, especially halibut
Whenever possible, choose foods grown in healthy, organic soils. These soils contain the highest concentrations of nutrients and minerals.
Agricultural products are frequently grown in soils that lack essential nutrients. As a result, some fresh produce may be deficient in minerals, including magnesium.
Risks of Taking Magnesium
While magnesium supplements are generally safe for healthy adults, consult a doctor before taking any supplement. A healthcare professional can benefit you determine the appropriate daily dosage for your specific needs.
Below are some precautions to follow when considering the use of supplements:
- When choosing a supplement, always check the quantity of elemental magnesium it contains. You will typically find this information on the label.
- Purchase supplements from a reliable source. The Food and Drug Organization (FDA) does not evaluate the safety or efficacy of supplements.
- Consult a healthcare professional if you have heart or kidney problems.
- If you are taking antibiotics or other medications, ask a healthcare professional how they might interact with magnesium and whether the absorption of either the magnesium or the medications would be affected.
Frequently Asked Questions
Below are some frequently asked questions about magnesium glycinate.
Is it harmless to take magnesium glycinate daily?
Daily magnesium additions are safe for most people. However, consult a doctor to ensure there are no interactions with other supplements or medications.
What is magnesium glycinate most beneficial for?
Magnesium glycinate can offer various health benefits, such as anxiety relief, improved bone health, blood sugar regulation, and reduced symptoms of premenstrual syndrome (PMS), among others.
Which is improved: magnesium citrate or magnesium glycinate?
Together magnesium citrate and magnesium glycinate can help improve your magnesium levels. The small intestine easily absorbs both.
What happens in your body when you take magnesium glycinate?
Through diet and supplements, magnesium can help lower blood pressure and anxiety, as well as reduce the risk of strokes, heart disease, and type 2 diabetes. It may also be beneficial for bone health.
In Conclusion
Magnesium is an vital mineral that helps your body function properly, particularly the muscular, skeletal, and nervous systems.
You can obtain most of the recommended amount of magnesium through your daily diet by including a variety of leafy green vegetables, beans, lentils, seeds, and nuts as often as possible.
If you are unable to obtain enough magnesium solely through your diet, consult a healthcare professional about taking magnesium glycinate. This can be a gentle and effective way to introduce additional magnesium into your body.