Everything You Should Know About Magnesium Glycinate

Consider magnesium glycinate supplements if you have a condition that impacts your magnesium status, such as diabetes or inflammatory bowel disease (IBD). Alcohol use and certain medications can also lower your magnesium levels.

Many people in the United States fail to meet recommended magnesium intakes.

Still, signs of inadequate dietary magnesium are uncommon because your kidneys regulate how much magnesium is lost in urine.

The Recommended Dietary Allowance (RDA) for magnesium varies by age and sex, but a generally healthy intake falls around for most adults.

Through food and supplements, magnesium may help to:

• lower blood pressure
• decrease the risk of stroke, cardiovascular disease, and type 2 diabetes
• support bone strength
• prevent migraine headaches

One supplement commonly used to raise magnesium levels is magnesium glycinate. It is usually well tolerated and easily taken up by the body.

What is magnesium glycinate?

There are numerous types of magnesium supplements available. Magnesium oxide is the least expensive option, but it’s not well absorbed by the digestive tract and is typically used to ease heartburn or constipation.

Magnesium glycinate is produced by binding elemental magnesium to the amino acid glycine. This chelated form is highly bioavailable, meaning the magnesium is readily absorbed in the small intestine.

The benefits of magnesium glycinate

Magnesium glycinate has been associated with several potential benefits, such as:

• easing symptoms of anxiety
• supporting bone health
• helping control blood sugar in people with diabetes and potentially lowering the risk of developing type 2 diabetes
• helping maintain a regular heart rhythm
• reducing premenstrual syndrome (PMS) symptoms
• enhancing sleep quality

According to a , magnesium supplements may be useful for managing fibromyalgia. Another indicates they could help lower the risk of stroke, heart failure, and diabetes.

»MORE:Living with diabetes? Explore our top resources.

Magnesium deficiency

Research indicates that about 60% of people in the United States have suboptimal magnesium intake.

The typical RDAs for magnesium are:

AgeFemalesMales14 to 18 years360 mg410 mg19 to 30 years310 mg400 mg31 years and older320 mg420 mg

Keep in mind your RDA may be higher if you are pregnant, breastfeeding, or chestfeeding.

Signs of magnesium deficiency can include:

• loss of appetite
• nausea
• fatigue
• vomiting
• tingling, muscle cramps, and involuntary muscle contractions
• irregular heart rhythms
• seizures

Common causes of inadequate magnesium include:

• alcohol consumption
• chronic diarrhea
• excessive urination from poorly controlled diabetes
• malabsorption due to celiac disease and inflammatory bowel disease
• malnutrition
• certain medications

How to use magnesium glycinate supplements

In some situations, a healthcare provider may suggest supplementation for people with poor magnesium absorption.

Magnesium glycinate is widely sold in capsule, tablet, or powder forms. As with most supplements, taking it with food can reduce the chance of stomach upset.

If you take prescription medications, consult your doctor or pharmacist. They can advise on potential interactions between your medications and magnesium supplements.

Excess magnesium

Very high magnesium levels are uncommon in healthy individuals because the kidneys typically remove any surplus.

If you want to monitor intake while supplementing, track the magnesium content of the foods and supplements you consume.

Signs of too much magnesium include:

• low blood pressure (hypotension)
• nausea
• vomiting
• facial flushing
• irregular heartbeat
• muscle weakness
• in severe situations, cardiac arrest

Natural sources of magnesium

Magnesium occurs naturally in a variety of foods.

The best sources are minimally processed items such as:

• dark green leafy vegetables like Swiss chard and spinach
• nuts and seeds, for example pumpkin, chia, and sesame seeds
• seaweed
• beans and lentils
• whole, unrefined grains
• fruits such as bananas, dried figs, and blackberries
• fish, particularly halibut

When possible, choose foods cultivated in nutrient-rich soil. These soils tend to contain higher concentrations of minerals.

Produce is sometimes grown in depleted soils that lack essential nutrients. As a result, some fresh fruits and vegetables may be lower in minerals, including magnesium.

Risks of taking magnesium

Although magnesium supplements are usually safe for healthy adults, consult a healthcare provider before starting supplementation. They can help determine an appropriate daily dose for your circumstances.

Consider these precautions when using supplements:

• When selecting a product, check the amount of elemental magnesium listed on the label.
• Purchase supplements from reputable manufacturers. The does not evaluate supplements for safety or effectiveness.
• Speak with a healthcare professional if you have heart or kidney disease.
• If you take antibiotics or other drugs, ask a provider how they may interact with magnesium and whether absorption of either the medicine or the magnesium will be affected.

Frequently asked questions

Below are some common questions about magnesium glycinate.

Is it safe to take magnesium glycinate every day?

Daily supplementation is safe for most people. Still, check with a healthcare provider to confirm there are no interactions with other meds or supplements.

What is magnesium glycinate best for?

Magnesium glycinate may offer benefits for anxiety, bone health, blood sugar control, and reducing PMS symptoms, among other uses.

Which is better magnesium citrate or magnesium glycinate?

Both magnesium citrate and magnesium glycinate can raise magnesium levels. Each is well absorbed by the small intestine.

What happens to your body when you take magnesium glycinate?

Via diet and supplements, magnesium may help lower blood pressure and anxiety and reduce the risk of stroke, cardiovascular disease, and type 2 diabetes. It may also support bone health.

The bottom line

Magnesium is an essential mineral that supports normal functioning of muscles, bones, and the nervous system.

You can obtain most of the magnesium you need through a balanced diet that includes a variety of leafy greens, beans, lentils, seeds, and nuts.

If diet alone doesn’t provide enough magnesium, talk with a healthcare provider about using magnesium glycinate. It’s a mild, effective option for increasing magnesium intake.