Author Description

Home Advertisement

Home Magnesium Glycinate: Everything You Need to Know

Magnesium Glycinate: Everything You Need to Know

Magnesium Glycinate: Everything You Need to Know

Magnesium is an essential vitamin for controlling a variety of bodily functions, such as blood pressure, blood sugar levels, and muscle and neuron functions. Additionally, this mineral aids in the synthesis of DNA, bone, and protein.

Large amounts of magnesium are needed by the body, that is why it is a macro-mineral.

Although consuming nutrients in their natural forms is the most effective method, supplements are available to increase magnesium intake in those with low levels.

Magnesium glycinate can raise magnesium levels in those who are deficient in this mineral, when taken as a supplement.

In this article, we will talk about magnesium glycinate supplements benefits and side effects

Why do most people prefer magnesium glycinate?

Magnesium glycinate is frequently used in place of other magnesium supplements because our body can more easily absorb magnesium in this form. This form is the easiest form on the stomach.

It may not have as many adverse effects as other kinds of magnesium, such as an upset stomach or loose stools.

Due to these qualities, magnesium glycinate is a beneficial supplement for those recovering from bariatric surgery or for anyone whose magnesium levels may be at risk.

You should consult doctor before taking magnesium glycinate if you have kidney problems. Difficulties in excreting the extra magnesium can result from kidney issues. 

Magnesium importance 

According to research, about 50% of adults in the United States have magnesium deficits.

However, due to the kidneys' restriction on its excretion, signs of insufficient food intake are rarely observed.

The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but for the majority of people, a healthy range is between 310 and 420 mg/day.

Magnesium may help lower blood pressure, minimize the risk of stroke, cardiovascular disease, and type 2 diabetes, promote bone health, and reduce migraines through diet and supplementation.

Magnesium glycinate is one dietary supplement that is used to increase the levels of magnesium in people who are deficient in it. It is often easily absorbed by your body and well tolerated.

Magnesium glycinate benefits

Magnesium glycinate has advantages for some persons but not for others.

Those who take magnesium glycinate may see benefits if they have any of the following conditions:

  • Magnesium supplements can help somewhat lower blood pressure in people with high blood pressure or heart disease.
  • Type 2 diabetes: A diet rich in magnesium may lower the chance of developing type 2 diabetes. Magnesium aids in the digestion of glucose and may lessen insulin resistance.
  • Osteoporosis: Magnesium contributes to the growth of strong bones, and those with higher levels may have more bone mineral density. This is crucial in lowering the risk of osteoporosis and bone fractures.
  • Migraine headaches: Migraine sufferers occasionally have low amounts of magnesium in their tissues and blood. Supplements may lessen migraine frequency.
  • Serotonin is a "feel-good" hormone in the brain that helps with depression. Magnesium deficiency appears to lower serotonin levels, and antidepressants can increase magnesium levels in the brain.

Because magnesium is found in the cells and bones rather than the bloodstream, measuring magnesium levels in the blood can produce false findings.

In order to determine levels as accurately as possible, doctors frequently evaluate serum magnesium concentrations in the blood, saliva, or urine.

Before taking supplements, a person should wait for a definitive diagnosis of a deficit as the symptoms frequently linked to low magnesium levels could be the result of another health issue.

Magnesium glycinate also can:

  • reduce tension
  • lessen premenstrual syndrome symptoms (PMS)
  • boost physical performance

Magnesium deficiency 

In America, many people consume less magnesium than they ought to.

The following is the RDA for magnesium for persons between the ages of 19 and 30:

  • for females, 310 mg
  • For males, 400 mg

The RDA is: for those who are over the age of 31.

  • for females, 320 mg
  • For males, 420 mg

Magnesium deficiency symptoms could include:

  • reduced appetite
  • nausea \fatigue
  • cramping, tingling, and muscle contractions when vomiting
  • irregular heartbeats
  • seizures

Typical causes of inadequate magnesium intake include:

  • alcohol use
  • chronic diarrhea
  • excessive urination from diabetes that’s not well controlled
  • malabsorption from Crohn’s disease, celiac disease, and inflammatory bowel disease
  • malnutrition
  • some medications

How to take supplements containing magnesium glycinate

When a patient has poor magnesium absorption, a doctor may occasionally advise supplements.

Magnesium glycinate pills are widely accessible, and like other supplements, they’re best taken with food to help avoid gastrointestinal distress.

Speak to your healthcare professional or pharmacist if you take medicine. If there may be any interactions between your prescription and your magnesium supplement, they can provide you advice.

Too much magnesium

In general, high amounts of magnesium are uncommon in healthy individuals since the kidneys often remove the excess.

You can keep note of the magnesium content of different meals you eat if you wish to manage your magnesium intake while taking supplements.

Key signs of too much magnesium intake include:

  • hypotension, or low blood pressure
  • nausea
  • irregular heartbeat
  • muscle weakness
  • vomiting
  • facial flushing
  • cardiac arrest in severe cases

Sources of magnesium in nature

Magnesium is present in numerous foods.

The best sources of magnesium are unprocessed foods such as:

  • leafy veggies that are dark green, like spinach and Swiss chard
  • nuts and seeds, including sesame, chia, and pumpkin seeds
  • seaweed
  • lentils and beans
  • unprocessed, entire grains
  • fruits like dried figs, bananas, and blackberries
  • particularly halibut, fish

Choose local, organic foods that were cultivated in wholesome soils whenever possible. The greatest amount of nutrients and minerals are concentrated in these soils.

Taking magnesium glycinate risks

Even though taking supplements of magnesium is generally safe for healthy persons, talk to your doctor before starting to use magnesium glycinate.

They can aid in figuring out the daily dosage that would be best for you.

Here are some safety measures to take when thinking about taking a supplement:

  • Always consider the presence of elemental magnesium when selecting a supplement. Usually, the information label contains this information.
  • Purchase supplements from a reputable retailer. The safety and effectiveness of supplements are not examined by the Food and Drug Administration.
  • If you have any heart or kidney issues, speak with your doctor.
  • If you use antibiotics or other medications, see your doctor about how they will interact with magnesium and whether this will influence how well you absorb either the magnesium or the medications.


Magnesium is a crucial mineral that keeps your body in good working order, particularly when it comes to your muscles, bones, and nervous system.

By including a range of green leafy vegetables, beans and lentils, seeds, and nuts as frequently as you can in your diet, you can obtain the majority of the required daily intake of magnesium.

Talk to your doctor about taking magnesium glycinate as a supplement if your diet isn't providing you with enough of the mineral.

It may be a painless and effective technique to give your body more magnesium.

Edit post
No comments
Post a Comment

Back to top button