Consider magnesium glycinate supplements if you have a condition that affects your magnesium levels, like diabetes or inflammatory bowel disease (IBD). Alcohol and medication use can affect your levels, too.
Many people in the United States consume less magnesium than they should.
However, symptoms of low dietary intake are rarely seen because your kidneys
The Recommended Dietary Allowance (RDA) for magnesium depends on your age and sex, but a healthy range is about
Through diet and supplements,
- lower blood pressure
- reduce the risk of stroke, cardiovascular disease, and type 2 diabetes
- improve bone health
- prevent migraine headaches
One supplement people with magnesium deficiencies use to help boost their levels is magnesium glycinate. It’s usually well tolerated and easily absorbed by your body.
Many types of magnesium supplements are available on the market. Magnesium oxide is the most affordable, but your digestive system doesn’t absorb it well. It’s most commonly used to relieve heartburn or constipation.
Magnesium glycinate is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning the magnesium is easily absorbed through your small intestine.
Magnesium glycinate has been shown to have a variety of benefits, including helping to:
- relieve anxiety
- promote bone health
- manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes
- maintain regular heart rhythms
- reduce symptoms of premenstrual syndrome (PMS)
- amplify
exercise performance reduce pain
According to a
Research suggests that
The typical
| Age | Females | Males |
|---|---|---|
| 14–18 years | 360 mg | 410 mg |
| 19–30 years | 310 mg | 400 mg |
| 31 years and older | 320 mg | 420 mg |
Note that your RDA may be higher if you are pregnant, breastfeeding, or chestfeeding.
Symptoms of magnesium deficiency may include:
- loss of appetite
- nausea
- fatigue
- vomiting
- tingling, muscle cramps, and muscle contractions
- abnormal heart rhythms
- seizures
Common reasons for magnesium inadequacy can include:
- alcohol use
- chronic diarrhea
- excessive urination from diabetes that’s not well managed
- malabsorption from celiac disease, and inflammatory bowel disease
- malnutrition
- some medications
In some cases, a healthcare professional may recommend supplementation for those with low magnesium absorption.
Magnesium glycinate supplements are widely available in pill or powder form. Like other supplements, it’s best to take them with food to help reduce stomach upset.
If you’re taking medications, speak with a healthcare professional or pharmacist. They can advise you on possible interactions between your medication and your magnesium supplement.
Excessive magnesium levels aren’t typical in healthy people because your kidneys usually eliminate the excess.
If you want to monitor your magnesium intake while taking supplements, you can keep track of the magnesium content of various foods you eat.
Some key symptoms of excess magnesium include:
- hypotension, or low blood pressure
- nausea
- vomiting
- facial flushing
- irregular heartbeat
- muscle weakness
- cardiac arrest in severe cases
Magnesium is found in various foods.
The best sources of magnesium are unprocessed foods such as:
- dark green, leafy vegetables, such as Swiss chard and spinach
- nuts and seeds, such as pumpkin, chia, and sesame seeds
- seaweed
- beans and lentils
- whole, unrefined grains
- fruits, such as bananas, dried figs, and blackberries
- fish, especially halibut
When possible, opt for foods grown in
Produce is often grown in soil that doesn’t contain important nutrients. As a result, some fresh produce may lack minerals,
Although magnesium supplements are generally safe for healthy adults, consult a doctor before supplementation. They can help determine the appropriate daily dose for your needs.
Here are some precautions to follow when considering taking supplements:
- When choosing a supplement, always check the amount of elemental magnesium present. You can usually find this information on the label.
- Buy supplements from a respected source. The
Food and Drug Administration does not review supplements for safety or efficacy. - Talk with a healthcare professional if you have any heart or kidney problems.
- If you’re taking antibiotics or other medications, ask a healthcare professional how they’ll interact with magnesium and whether absorption of either the magnesium or the medications will be affected.
Is it safe to take magnesium glycinate every day?
Daily magnesium supplements are
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.
Which is better magnesium citrate or magnesium glycinate?
Magnesium citrate and magnesium glycinate can both help improve your magnesium levels. Both are easily absorbed by the small intestine.
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.
Magnesium is an important mineral that helps your body function properly, especially concerning your muscular system, bones, and nervous system.
You can get most of your recommended amount of magnesium from your daily diet by including a variety of green leafy vegetables, beans, lentils, seeds, and nuts as often as possible.
If you can’t get enough magnesium from diet alone, talk with a healthcare professional about supplementing with magnesium glycinate. It can be a gentle and efficient way of introducing additional magnesium into your body.
