Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine. This makes it one of the most absorbable and least likely to cause side effects of all the magnesium supplements.
Magnesium is an essential mineral that plays a role in over 300 different biochemical reactions in the body. It is important for muscle and nerve function, blood sugar control, and bone health.
Let’s dive in to learn more about magnesium glycinate and its benefits, doses, and side effects.
Table of Contents
What is Magnesium Glycinate?
Magnesium comes in several forms, which have different properties and uses. Glycinate is perhaps the best form of magnesium, as the body easily absorbs it and does not cause gastrointestinal side effects.
In addition to being an excellent source of magnesium, glycine has been shown to help support healthy sleep patterns, reduce anxiety and stress, improve mood and mental focus, and boost energy levels.
While other forms of magnesium are available in supplement form, they are often not absorbed very well by the body, making them ineffective or negatively affecting your health. However, this is not the case with magnesium glycinate.
In fact, it has been shown in studies to be absorbed up to 13 times better than other forms of magnesium, such as magnesium oxide (which is also sometimes used in supplements). [1]
Magnesium Glycinate Uses
Did you know that magnesium glycinate is one of the gentlest supplements in the stomach? Unlike other forms of magnesium, it might not cause as many side effects, such as loose stools or an upset stomach.
Magnesium Glycinate is an easily-absorbable form of a commonly available mineral. It is used to treat insomnia, stress, headaches, premenstrual syndrome, and menstrual cramps. It is also thought to help with alcohol withdrawal and restless leg syndrome.
Although, further research is needed on magnesium glycinate’s effect concerning the following:
- Heart disease
- Major depressive disorder (MDD)
- Magnesium deficiency
- Migraines
- Diabetes mellitus (high blood sugar)
- Hypertension (high blood pressure)
- Stroke
- Osteoporosis (weak and brittle bones)
People recovering from bariatric surgery or anyone who might be at risk for magnesium levels are the ones who will benefit from magnesium glycinate.
If you have kidney issues, it’s best to consult a doctor before taking magnesium glycinate. This is because kidney problems can cause difficulties in excreting excess magnesium.
Magnesium Glycinate Benefits
Magnesium glycinate is a popular form of magnesium that can be found in many supplements but is not widely used. It may have fewer side effects than other forms of magnesium, but it’s important always to read labels and talk to your doctor before you make any changes to your daily routine or medication.
Type 2 Diabetes
As we all know, magnesium helps break down sugars and might decrease insulin resistance. If you’re consuming high amounts of magnesium in your diet, this might reduce the risk of type 2 diabetes. [2][3]
A meta-analysis from 2011 revealed that magnesium was shown to have lowered the risk of type 2 diabetes in people with excess weight, excluding the people who were not overweight. [10]
Decreases High Blood Pressure or Heart Disease
A study showed that consuming magnesium supplements may help decrease your blood pressure slightly. It’s a great supplement to manage your blood pressure, ensuring you’re on the right track for your health. [4]
If you have high blood pressure, it’s also best to get your magnesium from foods that are naturally rich in this important mineral than taking pills or eating foods with added magnesium.
Reduces Migraine Headaches
If you’re one of those people who experience excruciating pain from migraine headaches, then magnesium glycinate is the best thing for you.
Sometimes people who experience migraines have low levels of magnesium present in their tissues and blood. Magnesium glycinate may help you reduce the frequency of migraine headaches. [5][6]
May Help Osteoporosis
Magnesium glycinate is best for people with Osteoporosis because its best absorbed and is less likely to have the laxative effect that occurs with magnesium citrate or magnesium oxide.
It also plays a role in developing our healthy bones, and people with higher levels of magnesium might have a higher bone mineral density. Which is vital in helping reduce the risk of bone fractures and osteoporosis. [7][8]
Depression
One study reported that magnesium glycinate effectively treats major depression. There are 3 participants that recovered from major depression in less than seven days of taking 125-300 mg of magnesium glycinate. [9]
Magnesium Glycinate Dosage
The dosage for magnesium glycinate depends on factors including your age, weight, health status, medical history, and if you’re deficient in magnesium.
Listed below are the current recommended daily allowances (RDAs) for magnesium:
| Age | Male | Female |
| Infants | 30 mg | 30 mg |
| 7-12 months | 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 and older | 420 mg | 320 mg |
For pregnant women, it’s recommended that they take 350-360 mg of magnesium glycinate. Moreover, for those women who are breastfeeding, 310-320 mg of magnesium glycinate is recommended.
Magnesium Glycinate Side Effects
Before taking magnesium glycinate, it’s important that we look into its side effects. This enables us to learn more about it and take precautions before taking any magnesium glycinate.
- Nervousness
- Diarrhea
- Vomiting
- Nausea
- Seizures
- Irritability
- Kidney Issues
It’s always best to speak to your doctor or with a registered dietitian nutritionist (RDN) and talk about the proper dosage and anything that you might want to know that concerns your health.
What Happens If I Take Too Much Magnesium Glycinate?
Be advised that taking too much magnesium glycinate can cause toxicity.
If you have taken too much magnesium glycinate, the overdose symptoms are likely similar to magnesium’s severe and potential side effects. This may include:
- Kidney problems
- Severe pain in your back, hips, and the lower part of the stomach
- Alertness and awareness problems
- Breathing problems
- Digestive system-related side effects, such as nausea, diarrhea, and stomach cramps
- Heart-related problems, such as abnormal heart rhythm and a low blood pressure
If you took too much magnesium or you think that you’re experiencing life-threatening side effects, seek immediate medical attention.
Bottomline
In conclusion, Magnesium Glycinate is a highly beneficial supplement that offers a range of advantages for your overall health and well-being.
Its unique combination of magnesium and glycine provides numerous benefits, such as improved sleep quality, reduced muscle cramps and tension, enhanced mood and mental clarity, and support for healthy bones and cardiovascular health.
FAQs
These can include digestive issues like diarrhea, nausea, and stomach cramps. Moreover, extremely high intakes of magnesium have the potential to cause an irregular heartbeat and, in severe cases, even lead to cardiac arrest.
This supplement achieves this by inducing a state of relaxation and tranquility in the body, allowing individuals to experience improved ease in falling asleep and maintaining uninterrupted sleep throughout the night.
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References and Fact-Checking
- Ranade, V. V., & Somberg, J. C. (2001). Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American journal of therapeutics, 8(5), 345–357. https://doi.org/10.1097/00045391-200109000-00008
- Orchard, T. S., Larson, J. C., Alghothani, N., Bout-Tabaku, S., Cauley, J. A., Chen, Z., LaCroix, A. Z., Wactawski-Wende, J., & Jackson, R. D. (2014). Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. The American journal of clinical nutrition, 99(4), 926–933. https://doi.org/10.3945/ajcn.113.067488
- Banerjee, R., Ray, K., Bhattacherjee, S., Guha, S., Banerjee, I., & Nath, I. (2014). A Study of Insulin Resistance and its Clinico-Metabolic Associations Among Apparently Healthy Individuals Attending a Tertiary Care Hospital. Annals of Medical and Health Sciences Research, 4(5), 823-828. https://doi.org/10.4103/2141-9248.141572
- Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, J., Zhang, W., & Song, Y. (2016). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension (Dallas, Tex. : 1979), 68(2), 324–333. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664
- Mauskop, A., & Varughese, J. (2012). Why all migraine patients should be treated with magnesium. Journal of neural transmission (Vienna, Austria : 1996), 119(5), 575–579. https://doi.org/10.1007/s00702-012-0790-2
- Domitrz, I., & Cegielska, J. (2022). Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine—From Theory to Practice. Nutrients, 14(5). https://doi.org/10.3390/nu14051089
- Orchard, T. S., Larson, J. C., Alghothani, N., Bout-Tabaku, S., Cauley, J. A., Chen, Z., LaCroix, A. Z., Wactawski-Wende, J., & Jackson, R. D. (2014). Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. The American journal of clinical nutrition, 99(4), 926–933. https://doi.org/10.3945/ajcn.113.067488
- Föger-Samwald, U., Dovjak, P., Azizi-Semrad, U., Kerschan-Schindl, K., & Pietschmann, P. (2020). Osteoporosis: Pathophysiology and therapeutic options. EXCLI Journal, 19, 1017-1037. https://doi.org/10.17179/excli2020-2591
- Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362–370. https://doi.org/10.1016/j.mehy.2006.01.047
- Schulze MB, Schulz M, Heidemann C, Schienkiewitz A, Hoffmann K, Boeing H. Fiber and Magnesium Intake and Incidence of Type 2 Diabetes: A Prospective Study and Meta-analysis. Arch Intern Med. 2007;167(9):956–965. doi:10.1001/archinte.167.9.956
