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 limitTrusted Source how much magnesium you excrete at Everything You Should Know About Magnesium Glycinate.
The Recommended Dietary Allowance (RDA) for magnesium depends on your age and sex, but a healthy range is about 300–420 mg/dayTrusted Source for most adults.
Through diet and supplements, magnesiumTrusted Source may help:
- 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 at Everything You Should Know About Magnesium Glycinate.
What is magnesium glycinate?
There are numerous varieties of magnesium supplements on the market.The least expensive is magnesium oxide, however it is poorly absorbed by the digestive system. Most frequently, it’s used to treat constipation or heartburn.
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 at Everything You Should Know About Magnesium Glycinate.
The benefits of magnesium glycinate
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 performanceTrusted Source
- reduce painTrusted Source
According to a 2021 research reviewTrusted Source, magnesium supplements may help treat fibromyalgia. And a 2016 analysis of studiesTrusted Source notes that they might help reduce the risk of stroke, heart failure, and diabetes at Everything You Should Know About Magnesium Glycinate.
Magnesium deficiency
Research suggests that about 50%Trusted Source of people in the United States have a magnesium deficiency.
The typical RDAsTrusted Source for magnesium are as follows:
| 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 at Everything You Should Know About Magnesium Glycinate:
- 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
How to use magnesium glycinate supplements
In some cases, a healthcare professional may recommend supplementation for those with low magnesium absorption at Everything You Should Know About Magnesium Glycinate.
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 at Everything You Should Know About Magnesium Glycinate.
Excess magnesium
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
Natural sources of magnesium
Magnesium is found in various foods.
The best sources of magnesium are unprocessed foods such as at Everything You Should Know About Magnesium Glycinate:
- 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 healthy organic soilsTrusted Source. These soils contain the highest concentration of nutrients and minerals at Everything You Should Know About Magnesium Glycinate.
Produce is often grown in soil that doesn’t contain important nutrients. As a result, some fresh produce may lack minerals, including magnesiumTrusted Source.
Risks of taking magnesium
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 at Everything You Should Know About Magnesium Glycinate.
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 AdministrationTrusted Source does not review supplements for safety or efficacy.
- Talk with a healthcare professional if you have any heart or kidney problems at Everything You Should Know About Magnesium Glycinate.
- 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 at Everything You Should Know About Magnesium Glycinate.
