Magnesium is essential for managing blood pressure and other functions. People with a magnesium deficiency may benefit from magnesium glycinate, a supplement that increases magnesium levels.
Magnesium glycinate is also known as magnesium diglycinate and magnesium bisglycinate at The uses and benefits of magnesium glycinate.
Magnesium is an essential vitamin that controls a number of bodily functions, such as blood pressure, blood sugar levels, and muscle and neuron function. Moreover, this mineral aids in the synthesis of DNA, bone, and protein.
This article discusses magnesium glycinate in more detail, including the benefits, possible side effects, how much a person should take, and more.
What are the benefits of magnesium glycinate?
The body requires magnesium in large amounts. While the most efficient way to consume nutrients is in their natural form, supplements are available to help boost magnesium intake in people with low levels at The uses and benefits of magnesium glycinate.
Magnesium glycinate can help improve these levels, which in turn can helpTrusted Source the body regulate processes such as blood pressure, blood sugar levels, and muscle and nerve function.
Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. In a 2013 studyTrusted Source, 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 to note that taking magnesium supplements may be more beneficial for some people than others. For example, it is advisable for a person with kidney issues to contact a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting excess magnesium at The uses and benefits of magnesium glycinate.
Magnesium deficiency
Magnesium glycinate may be beneficial for people with magnesium deficiency.
While symptomatic magnesium deficiency due to not getting enough magnesium in the diet is uncommonTrusted Source, various health conditions and medications may cause an individual to experience low magnesium levels at The uses and benefits of magnesium glycinate.
If a person has symptoms of magnesium deficiency, a doctor may order blood, saliva, or urine tests to help assess levels as accurately as possible.
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.
Other conditions
People with the following conditions might benefit from taking magnesium glycinate:
- High blood pressure: Magnesium supplements can help with high blood pressure by decreasing blood pressureTrusted Source slightly at The uses and benefits of magnesium glycinate.
- Type 2 diabetes: Increasing the amount of magnesium in the diet might reduce the risk of type 2 diabetes. Magnesium helps break down sugarsTrusted Source and might decrease insulin resistance.
- Osteoporosis: Magnesium plays a role in the development of healthy bones. People with higher levels of magnesium might have a higher bone mineral density. This is important in helping reduce the riskTrusted Source of bone fractures associated with osteoporosis.
- Migraine headaches: People who experience migraine sometimes have low magnesium levels in their blood and tissues. Supplements may help reduceTrusted Source the frequency of migraine headaches at The uses and benefits of magnesium glycinate.
- Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels. Magnesium may be helpfulTrusted Source for treating mild to moderate depression in adults.
- Insomnia: There is mixed evidence about using magnesium glycinate for sleep, and more research is necessary. Magnesium may helpTrusted Source with sleep regulation and improve overall sleep quality, including addressing insomnia at The uses and benefits of magnesium glycinate.
What are the sources of magnesium glycinate?
Most peopleTrusted Source can reach the recommended daily dosage through diet alone. Common foods that contain magnesium include:
- legumes, nuts, and seeds
- whole grains
- spinach and other leafy vegetables
- fortified breakfast cereals and other fortified foods
- yogurt, milk, and other dairy products
If a person has low magnesium levels or magnesium deficiency, a doctor may recommend either increasing their dietary intake of magnesium or taking magnesium glycinate supplements. The supplements may be available from local pharmacies and health food stores at The uses and benefits of magnesium glycinate.
It is best to contact a doctor for advice before taking magnesium glycinate.
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 |
*adequate intake
A pregnant person may require 350–400 mg of magnesium, depending on their age. During lactation, individuals may need 310–360 mg of magnesium at The uses and benefits of magnesium glycinate.
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.
Can magnesium glycinate cause side effects?
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, such asTrusted Source at The uses and benefits of magnesium glycinate:
- nausea
- abdominal cramps
- diarrhea
However, a 2013 studyTrusted Source indicated that magnesium glycinate may be less likely to cause diarrhea than other types of magnesium supplements.
Magnesium toxicity, which can occur when a person takes very large doses of magnesium, can also cause side effects such as:
- an irregular heartbeat
- muscle weakness
- breathing difficulties
- extreme hypotension (low blood pressure)
- cardiac arrest
Magnesium glycinate and other supplements might also interfere or interact with certain medications, such as bisphosphonates and antibiotics at The uses and benefits of magnesium glycinate.
A person’s doctor can advise on how much magnesium they should take and whether there is a risk of supplements interacting with any medication they currently take.