Key takeaways
If you have low magnesium absorption or if you need more magnesium because of diabetes, inflammatory bowel disease (IBD), alcohol consumption or certain medications, you might want to consider taking magnesium glycinate supplements.
Magnesium glycinate is a highly bioavailable form of magnesium since it combines magnesium with the amino acid glycine.
Magnesium glycinate can be helpful for anxiety, bone health, blood sugar, healthy heart rhythm, premenstrual syndrome (PMS) and exercise performance. But, always consult a health care provider for dosing and interactions.
In the United States, many people don’t get as much magnesium as they need.
Your kidneys, however, do not allow a lot of magnesium to pass through and so dietary deficiency symptoms are rarely observed.
The Recommended Dietary Allowance (RDA) of magnesium is dependent on your age, sex, and is approximately 300 to 420 mg a day for most adults.
Magnesium may help Via Diet and Supplements
lower blood pressure
Lessen the likelihood of stroke, cardiovascular disease, and Type 2 Diabetes.
- Improve bone health
- Prevent migraine headaches
Magnesium glycinate is one magnesium supplement taken by people who are deficient. Generally well tolerated and readily absorbed into your body.
What is the Use of Magnesium Glycinate?
There are numerous types of magnesium supplements available. The cheapest is magnesium oxide, but it is not well absorbed by the digestive system. It’s most commonly used to relieve heartburn or constipation.
Magnesium glycinate is a magnesium combination with the amino acid glycine. This type of magnesium is very bioavailable, or easily absorbed into your small intestine.
Magnesium Glycinate has the Following Benefits:
Magnesium glycinate has an array of benefits such as aiding in the following areas:
- Relieve anxiety
- Promote bone health
Help control blood sugar for diabetics and help reduce the risk of developing Type 2 Diabetes. Have a normal heart rhythm.
Minimize the Symptoms of Premenstrual Syndrome (PMS)
The use of this supplement helps to amplify exercise performance.This supplement can enhance exercise performance.
Reduce painTrusted Source
A review of researchTrusted Source from 2021 suggests that taking magnesium supplements can be beneficial for treating fibromyalgia. And a 2016 analysis of studiesTrusted Source notes that they might help reduce the risk of stroke, heart failure, and diabetes.
Magnesium deficiency
According to research, approximately 60% of Americans are magnesium deficient.
Please remember that your RDA might be increased during pregnancy, breastfeeding or chestfeeding.
As a result of magnesium deficiency they might experience:
- Loss of appetite
- Nausea
- Fatigue
- Vomiting
- Tingling, muscle cramps, and muscle contractions
- Abnormal heart rhythms
- Seizures
The possible causes of magnesium deficiency are:
- Alcohol use
- Chronic diarrhea
- Excessive urination from diabetes that’s not well-managed
- Malabsorption due to celiac disease and inflammatory bowel disease
- Malnutrition
- Some medications
Supplements of Magnesium Glycinate can be Used as Follows:
A healthcare professional may prescribe supplements for individuals who have poor magnesium absorption in some instances.
Magnesium glycinate supplements can be found in pill or powder form. As with other supplements, it’s advisable to consume it along with food to minimize stomach upset.
Check with your health care provider or pharmacist if you are on medications. They can tell you what you can expect to happen if your medication and magnesium supplement interact.
Excess Magnesium
In healthy individuals, high levels of magnesium are not a common problem as it is normally excreted by the kidneys.
You can check the amount of magnesium in different foods you eat if you’re taking magnesium supplements to track your consumption.
Excessive amounts of magnesium cause the following symptoms:
- Low Blood Pressure (hypotension),
- Nausea
- Vomiting
- Facial flushing
- Irregular heartbeat
- Muscle weakness
In severe cases, cardiac arrest will follow. An overview of the natural sources of magnesium. Magnesium is found in various foods.
The best sources of magnesium are unprocessed foods such as:
- Leafy dark green vegetables (e.g., Swiss chard, spinach)
- Nuts and seeds, including pumpkin, chia, and sesame seeds.
- Seaweed
- Deans and lentils
- Whole, unrefined grains
- Fruits like bananas, dried figs, and blackberries
- Fish, especially halibut
When possible, opt for foods grown in healthy organic soilsTrusted Source. The best soils are those that are richest in nutrients and minerals.
Soils may not contain critical nutrients for production. In turn, this can mean that some fresh produce is depleted of minerals such as magnesiumTrusted Source.
Risks of Taking Magnesium
Magnesium supplements are safe and effective for healthy adults, but always talk to a doctor before taking a supplement. They can assist you in deciding how much you need per day.
Here are some precautions to follow when considering taking supplements:
Always select a supplement that specifies how much magnesium is in each capsule. This information is available in the label in most cases.
Purchase supplements from a trusted brand. The Food and Drug AdministrationTrusted Source does not test supplements for safety and effectiveness.
If you have any heart or kidney issues, consult with a health care provider.
If you are on any medication or antibiotics, consult your health care professional to determine how the medicine will interact with magnesium, or if either the magnesium or the medicine will be affected by the other.
Frequently asked questions
Below are some common questions about Magnesium glycinate.
Is it safe to take Magnesium Glycinate every day?
Most people can safely take magnesium everyday. However, consult a doctor to make sure that there are no interactions with other supplements or drugs.
What is Magnesium Glycinate Best for?
Magnesium glycinate helps to support a variety of health benefits, including anxiety, bone health, blood sugar support, and lessening the symptoms of PMS.
Which is Better, Magnesium Citrate or Magnesium Glycinate?
Both magnesium citrate and magnesium glycinate are effective in increasing your magnesium intake. Both are easily absorbed by the small intestine.
How does Mg Glycinate Affect the Body?
Magnesium can be beneficial for blood pressure, anxiety, and the risk of stroke, cardiovascular disease, and type 2 diabetes via the diet and supplementation. It can also have a beneficial effect on bone health.
The Bottom Line
Magnesium is an essential mineral that is involved in your body’s normal functioning, particularly the muscular system, bones, and nervous system.
The best way to obtain a good amount of magnesium from your diet is to increase the variety of green leafy vegetables, beans, lentils, seeds, and nuts you consume every day.
If dietary magnesium intake is insufficient, consult a health care professional to see if it’s appropriate to take a magnesium glycinate supplement. Can be a mild and effective method of adding more magnesium to your body.
