Benefits of Magnesium Glycinate – Review the Latest Research

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Magnesium is vital for controlling blood pressure, among other purposes. People who suffer from a magnesium shortage might benefit from magnesium glycinate, a supplement that can increase magnesium levels.

Magnesium Glycinate is also referred to as magnesium glycinate or magnesium bis-glycinate.

Magnesium is an essential nutritional element that controls a variety of bodily processes, such as nerve and muscle function, blood sugar levels, and pressure. It also helps in the production of proteins, DNA, and bone.

This article explains magnesium glycinate further and includes its advantages, potential side effects, the amount one should consume, and other information.

What are the advantages of magnesium Glycinate?

The body needs magnesium in large quantities. While the most effective way to ingest nutrients is through nature, supplements are also available to increase magnesium intake for those suffering from lower levels.

Magnesium glycinate may help improve magnesium levels, which in turn aid the body in regulating processes like blood pressure and blood sugar levels and the function of nerves and muscles.

In contrast to other forms of magnesium, it is possible that magnesium glycinate won't cause as many adverse effects, such as stomach upset and loose stool. In a 2013 study participants who were taking magnesium glycinate didn't report any diarrhea-related incidents, however, the study notes that diarrhea is a potential side effect with certain other forms of magnesium.

It is vital to note that using magnesium supplements can be more beneficial for certain individuals than for others. For instance, it's recommended that those suffering from kidney issues consult an expert before taking magnesium Glycinate. Kidney issues can lead to problems in eliminating excess magnesium.

Magnesium deficiency

Magnesium Glycinate could be beneficial for those suffering from magnesium deficiencies.

Although a symptomatic magnesium deficiency caused by a lack of magnesium in your diet is not common, various illnesses and medications could result in low magnesium levels.

If you notice signs of magnesium deficiencies, a physician may recommend saliva, blood, or urine tests to determine levels as precisely as possible.

It is recommended that you wait until you have a definitive diagnosis of magnesium deficiency before taking supplements since the signs typically caused by magnesium deficiency could be the cause of a second health problem.

Other conditions

Patients with the following ailments could benefit from magnesium glycinate.

  • High blood pressure is a serious condition. Magnesium supplements may help treat high blood pressure by reducing it slightly.
  • Type 2 Diabetes: Increasing the amount of magnesium in your diet could decrease your risk of having type 2 diabetes. Magnesium aids in breaking down sugars and may reduce resistance to insulin.
  • Osteoporosis Magnesium is a critical element in the growth of healthy bone. People with higher levels of magnesium may have a higher calcium content in their bones, which can help lower the chance of fractures associated with osteoporosis.
  • Headaches caused by migraine: People who experience migraine often have low levels of magnesium in the blood and tissues. Supplements can help decrease the frequency of headaches caused by migraine.
  • Depression Serotonin can be described as a “feel-good” chemical found in the brain. Magnesium levels are not sufficient to decrease serotonin levels. Magnesium might be helpful in the treatment of mild to moderate depression in adults.
  • Sleepiness: There is mixed evidence on the efficacy of using magnesium glycinate to sleep, and more research is required. Magnesium can aid in the regulation of sleep and enhance the quality of sleep, which includes treating insomnia.

What are the primary sources of magnesium Glycinate?

Many people can achieve the recommended daily dose through the diet alone. The most common foods that contain magnesium include:

  • Legumes, as well as nuts and seeds
  • Whole grains
  • Other leafy green vegetables and spinach
  • breakfast cereals fortified with vitamins and other foods fortified with vitamins
  • milk, yogurt, and various dairy products

If someone has low magnesium levels or a magnesium deficiency, the doctor might suggest increasing their daily magnesium consumption or even taking magnesium Glycinate supplements. These supplements can be purchased at local pharmacies or health food stores.

Speaking with your doctor for advice before taking magnesium Glycinate is best.

The amount of magnesium must be taken by a person?

The dosage of magnesium glycinate that an individual needs to consume is different for each person. The National Institutes of Health (NIH) offers details on recommended daily allowances (RDA) for magnesium as well as acceptable upper intake levels for magnesium supplementation.


The RDA for magnesium milligrams (mg) is as the following:

  • Birth to 6 months 6 months: 30 mg* (both males and females)7-12 months 75 mg* (both males and females)
  • 3 to 5 years 3 years: 20 mg (both males and females)
  • 4-8 years Ages 4-8: 120 mg (both males and females)
  • 9-13 years 9-13 years (both both females and males)
  • 14-18 years Ages 14-18: Males 410 mg, females 360 mg. 360 mg to females
  • 19-30 years 300 mg of testosterone for men and 310 mg for females
  • 31plus years: Males 420 mg, females women 320 mg

*adequate intake

Based on her age, a pregnant woman could require 350-400 mg of magnesium. During lactation, people could require 310-360 milligrams of magnesium.

Acceptable levels of upper intake

The tolerable intake is the highest amount of magnesium supplements a person can consume without risking severe adverse side consequences. The NIH suggests the following:

  • Age 3 to 5 Years: 65 mg
  • Age 4-8 years Age 4-8 years: 110 mg
  • Age 9-18 years Age 9-18 years
  • Age 19+ Age 19+: 350 mg

It is recommended to consult an expert for advice before changing your diet.

Does magnesium glycinate have negative side negative effects?

Consuming large doses or a lot of magnesium supplements in the diet, such as magnesium glycinate, could cause adverse side effects, for example:

  • nausea
  • abdominal cramps
  • diarrhea

However, a study in 2013 suggested that magnesium glycinate might have less risk of causing diarrhea than different forms that contain magnesium.

Magnesium poisoning, which can be experienced when someone takes massive doses of magnesium, can also trigger adverse side effects like:

  • irregular heartbeat
  • Muscle weakness
  • breathing difficulties
  • Hyperhypertension (low blood pressure)
  • cardiac arrest

Magnesium glycinate and other supplements may also interact with or cause interactions with certain medications, such as bisphosphonates and antibiotics.

A doctor's advice is available on the amount of magnesium they should consume and if there is the possibility of supplements interfering with any medications they currently use.

Frequently asked questions

Here are a few common questions regarding magnesium glycinate.

What are the disadvantages of taking magnesium Glycinate?

Consuming magnesium supplements like magnesium glycinate could cause side effects that include nausea and abdominal discomfort. When taken in larger amounts, it may also trigger diarrhea, as well as more severe negative effects, including the irregularity of heartbeats, severe hypotension, or cardiac arrest.

Do you think it is safe to consume magnesium glycinate daily?

The majority of people get sufficient magnesium from their diet, so they don't have to take magnesium glycinate supplements daily.

If an underlying health issue causes low magnesium glycinate levels, doctors may suggest supplementing with magnesium glycinate to bring back magnesium levels. The doctor will inform you how long an individual will require these supplements.


Most people get sufficient magnesium through their diets. However, a physician may suggest taking magnesium glycinate supplements when they suffer from low magnesium levels or deficiency. Magnesium glycinate can also be helpful in treating conditions like osteoporosis, high blood pressure, migraine headaches, and osteoporosis.

Magnesium supplements can cause side reactions such as constipation, stomach cramps, and diarrhea. But, magnesium glycinate might have a lower risk of causing diarrhea than the other types.

Speaking with an expert physician before taking magnesium Glycinate supplements is advisable. They can advise you on the amount of magnesium you should aim for.

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