Magnesium Glycinate: A Comprehensive Overview of Its Benefits, Uses, and Considerations
Magnesium glycinate is a nutritional supplement. Magnesium is essential for regulating a variety of body processes, including muscle and neuron function, blood sugar levels, and blood pressure. This mineral also aids in the development of protein, bone, and DNA.
This page goes into further information about magnesium glycinate, including its advantages, potential side effects, how much to take, and more.
Key Benefits of Magnesium Glycinate?
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1. Supports Nervous System Function and Sleep Quality: Magnesium regulates neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation and sleep. Magnesium glycinate’s high absorption rate makes it effective for promoting restful sleep and managing anxiety and stress.
2. Promotes Cardiovascular Health: Adequate magnesium levels are required to maintain normal blood pressure and heart rhythm. Magnesium glycinate can help regulate blood pressure and lower the risk of cardiovascular disease.
3. Enhances Muscle and Bone Health: Magnesium is essential for muscular contraction and bone formation. Magnesium glycinate supplementation can help prevent muscle cramps and maintain bone density, especially in osteoporosis-prone populations
4. Improves Digestive Comfort: other forms of magnesium, such as magnesium oxide or citrate, can cause gastrointestinal discomfort or diarrhea, whereas magnesium glycinate is gentler on the digestive system, making it suitable for people with sensitive stomachs.
The body requires magnesium in large amounts. While it’s best to get magnesium from food, supplements like magnesium glycinate can help raise low levels. This form is gentler on the stomach and less likely to cause side effects such as an upset stomach or loose stool. In a 2013 study, participants taking magnesium glycinate did not report any instances of diarrhea, but the study notes that diarrhea can be a possible side effect for some other types of magnesium.
it is important for Individuals with kidney problems should seek medical advice before using it, as their bodies may struggle to eliminate excess magnesium.
Magnesium deficiency
Magnesium glycinate may be beneficial for people with magnesium deficiency.
individuals with a variety of health conditions and medications may experience low magnesium levels.
If a person has symptoms of magnesium deficiency, a doctor may order blood, saliva, or urine tests to determine magnesium levels accurately if a person has symptoms of magnesium deficiency.
It is best to wait for a final diagnosis of deficiency before taking supplements, as the symptoms commonly associated with low magnesium levels could be the cause of another health issue.
What are the sources of magnesium glycinate?
Most people Trusted Source can achieve the necessary daily dose by eating alone. Magnesium-rich foods include the following:
- Whole grains
- legumes, nuts, and seeds.
- spinach and green vegetables.
- yogurt, milk, and other dairy products.
- fortified breakfast cereals and other fortified foods
- fruits, such as bananas, dried figs, and blackberries
- fish, especially halibut
If a person has low magnesium levels or magnesium deficiency, a doctor may prescribe increasing their magnesium intake or using magnesium glycinate supplements. Supplements may be found at local pharmacies and health food stores.
It is best to seek medical advice before using magnesium glycinate.
Learn more about magnesium-rich foods.
How much magnesium glycinate should a person take?
The amount of magnesium glycinate an individual should take can vary. The National Institutes of Health (NIH)Trusted Source
provides information about recommended dietary allowances (RDA) for magnesium and tolerable upper intake levels for supplemental magnesium.
RDA
The RDA for magnesium in milligrams (mg) is as follows:
| AGE | RDA FOR MALES | RDA FOR FEMALES |
| Birth–6 months | 30 milligrams (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 | 420 mg | 320 mg |
A pregnant person may require 350–400 mg of magnesium, depending on their age. During lactation, individuals may need 310–360 mg of magnesium.
Tolerable upper intake levels
A tolerable upper intake level refers to the maximum amount of supplemental magnesium an individual can take without the risk of severe side effects. The NIH recommends the following:
| AGE | AMOUNT |
| 1–3 years | 65 mg |
| 4–8 years | 110 mg |
| 9–18 years | 350 mg |
| 19+ years | 350 mg |
It is best to contact a doctor for advice before taking magnesium supplements or making any significant dietary changes.
Risks of taking magnesium
Although magnesium supplements are generally safe for healthy adults, it is recommended that you contact with your doctor before using them. They can assist you in determining the most appropriate daily dose for your needs.
Here are some precautions to remember when taking supplements:
- When selecting a supplement, always consider the amount of elemental magnesium contained. The label usually contains this information.
Buy supplements from a reputable vendor. The Food and Drug Administration Trusted Source does not evaluate supplements for safety or efficacy. - If you are taking antibiotics or other medications, see a healthcare expert about how they may interact with magnesium and whether absorption of either the magnesium or the prescriptions will be impaired.
- Talk with a healthcare professional if you have any heart or kidney problems.
Frequently asked questions
Is it safe to take magnesium glycinate every day?
Most people can safely take magnesium supplements every day, according to Trusted Source. Nevertheless, consult a physician to ensure that there are no drug or supplement interactions.
Which is better magnesium citrate or magnesium glycinate?
Both magnesium glycinate and magnesium citrate can raise your magnesium levels. Both are easily absorbed by the small intestine.
What is magnesium glycinate best for?
Magnesium glycinate may have some health benefits for anxiety, bone health, blood sugar management, and reducing symptoms of PMS, among others.
What happens to your body when you take magnesium glycinate?
Through diet and supplements, magnesium may help reduce blood pressure, anxiety, and the risk of stroke, cardiovascular disease, and type 2 diabetes. It may also benefit bone health.
The bottom line
The majority of people consume enough magnesium through their diet. However, if they have low magnesium levels or a magnesium deficit, a doctor might advise taking supplements containing magnesium glycinate. Additionally, it might be helpful in the treatment of diseases like osteoporosis, migraine headaches, and high blood pressure.
Side effects from magnesium supplements include diarrhea, cramping in the abdomen, and nausea. But compared to other forms, magnesium glycinate might not be as prone to induce diarrhea.
Before taking supplements containing magnesium glycinate, it is essential to see a physician. They can offer guidance on the ideal amount of magnesium.