Magnesium Glycinate 101: Benefits, Usage, & Side Effects - The Art of Healing (2023)

Magnesium is an essential mineral in the body. According to the NIH, it plays a role inmore than 300 diverse biochemical reactions—everything from energy production and protein synthesis to blood sugar control and blood pressure regulation. Here’s what you need to know about the different forms of magnesium and how to take a magnesium supplement to support vibrant health.

Our bodies naturally contain magnesium, but factors like medication use,soil depletion, and diets filled with nutrient-poor processed foods mean that some of us (especially older folks) aren’t getting enough of it.

Magnesium supplements are generally safe and available in many forms—including astraditional supplement capsules, Epsom salts,magnesium oil, magnesium cream, and drinkable powder—that make it easy to incorporate it into your everyday routine. This versatility means you might have a friend who takes a magnesium supplement to help her sleep, a family member who’s an Epsom salt bath enthusiast, or a co-worker who swears by that powdered magnesium she drinks for recovering from post-workout aches.

In addition,magnesium is present in some delicious foodslike dark leafy green vegetables, legumes and nuts, wheat and other grains, and fish.

FORMS OF MAGNESIUM

Magnesium comes in many different forms—and some are more efficient than others.Oral magnesium supplementscan be found as capsules and powders, and include forms like magnesium citrate, magnesium glycinate, magnesium malate, and magnesium oxide.

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Magnesium sulfate can be taken by injection or by IVto treat extreme deficiencies. It can also be used in the form of Epsom salts, which you can add to your bath. You can even find magnesium in a topical form, which includes magnesium chloride “oils” and creams. But, there is some debate whether or not transdermal magnesium really works, and the science isn’t entirely clear.

Of all these forms, magnesium glycinate is a favourite among integrative and functional medicine doctors and has been extensively researched in clinical studies.

Magnesium Glycinate Benefits

It can help you sleep.

Many individuals use magnesium as a sleep aid, and its ability to induce muscle relaxation and ease stress are two of the main ways it’s thought to help people fall asleep more quickly. In a study,magnesium glycinate supplementation subjectively improved insomnia. Research shows that magnesium can also help us stay asleep longer byreducing the stress of the nervous systemandpromoting a steady state of relaxation. Finally, the supplement can promote ahealthy circadian rhythm, meaning it can help our bodies get into a more natural sleep cycle and wake up feeling more refreshed.

It can enhance memory.

Research has shown that magnesium glycinate can help lessen daytime sleepiness and enhance memory. One study found that taking 125-300 mg of magnesium glycinate daily helped withshort-term memory and IQ.

It supports normal blood pressure.

Magnesium supplementation has a beneficial impact on blood pressurein those who already have a magnesium deficiency. In fact,one studyfound that “after magnesium supplementation, systolic and diastolic pressures were significantly [improved].”

It promotes blood sugar control.

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Maintaining a normal blood sugar levelis no easy task, but magnesium might be a useful tool with this. Research has shown that dietary magnesium intake (aka, eating foods high in magnesium) reduces the risk of developing type 2 diabetes. This is becausemagnesium helps break down sugar,which in turn decreases insulin resistance.

It is good for your bones.

When it comes to bone health, calcium tends to get most of the attention. Butmagnesium is involved in bone formation and has an influence on parathyroid hormone and vitamin D concentrations, which are also involved in bone formation. This means that having an adequate intake of magnesium is useful for supporting healthy bones.

It provides nutritional support to those who have migraines and headaches.

Low levels of magnesium in the blood (aka, amagnesium deficiency) has been linked to migraine headaches. In addition, supplementing with magnesium has been shown tobenefit individuals who have migraines.

It can help manage PMS symptoms.

Studies, like one double-blinded placebo-controlled trial, have shown that taking magnesium glycinate (at a dose of 250 mg per day)helps manage PMS symptoms. According toJolene Brighten, N.D., a naturopathic doctor, female hormone expert, and founder ofRubus Health, “Magnesium has been shown to be effective in positively helping lower prostaglandins and easing menstrual cramps. Magnesium is also necessary for oestrogen detoxification, which is why it can help ease PMS.”

It can benefit leg cramps.

Studies have shown thatmagnesium glycinate can benefit pregnancy-induced leg cramps. In one study, 80 pregnant women participated in a double‐blinded, randomised, placebo‐controlled trial by taking 300 mg of magnesium glycinate daily. The frequency of cramping, as well as the intensity of leg cramping, were reduced by 50 percent compared to the placebo group.

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It has fewer unpleasant side effects than other forms of magnesium.

According toBindiya Gandhi, M.D., an integrative medicine practitioner, “magnesium glycinate has higher bioavailability and is gentle on your stomach, unlike other forms of magnesium.”

HOW MUCH MAGNESIUM GLYCINATE SHOULD YOU TAKE?

Supplemental oral magnesium—which includes forms like magnesium citrate, magnesium glycinate, magnesium malate, and magnesium oxide—is safe in thefollowing recommended daily dosesby the NIH:

  • 65 mg for children 1-3 years
  • 110 mg for children 4-8 years
  • 350 mg for anyone over 8 years old

MAGNESIUM GLYCINATE SIDE EFFECTS

Clearly, there are many benefits to taking magnesium, especially if you have a deficiency in this important mineral. But are there any downsides to taking magnesium or magnesium glycinate, specifically?

The most commonside effects of magnesium supplementsare diarrhOea, cramping, and digestive upset. This is more common in certain forms of magnesium—like magnesium oxide and magnesium citrate.

Maagnesium glycinate has the fewest side effectsand doesn’t cause digestive upset when taken in a higher dose. It’s thought to bea good choice for individuals with gastrointestinal issuesover other magnesium supplements.

MAGNESIUM GLYCINATE VERSUS MAGNESIUM CITRATE

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Magnesium citrate is one of the other most commonly recommended sources of magnesium.Magnesium citrate has a laxative effect, but in many cases that’s actually a benefit since it’s used specifically to treat constipation due to its ability to increase gut motility. Of all the forms of magnesium, magnesium glycinate is least likely to cause diarrhoea, and experts also turn to it for the treatment of a magnesium deficiency due to its high absorbency rate.

Magnesium citrate andmagnesium glycinateare more bioavailable than other common forms of magnesium like magnesium oxide. They are both great options for magnesium supplementation, depending on your specific needs, whether they be correcting a deficiency and helping with sleep and relaxation (in which case go with the glycinate form), or increasing gut motility and supporting digestion (for these go with the citrate form).

IS THERE ANYONE WHO SHOULD NOT TAKE MAGNESIUM SUPPLEMENTS?

Hypermagnesemia is the name for a magnesium overdose, which is rare but more common in individuals with kidney disease becausethe kidneys are responsible for excreting excess magnesiumand work to regulate magnesium balance in the body.

Overdosing on magnesium can cause serious side effects, including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and even a few deaths have been reported. Keep in mind that an overdose of this measure would require a person to take thousands of milligrams of magnesium daily, which is well beyond the dose in a typical magnesium supplement.

Although it would be difficult to overdose on magnesium-rich foods or magnesium supplements, magnesium is also the primary ingredient in some prescription and over-the-counter laxatives, andsevere hypermagnesemiahas been reported to occur from taking laxatives that contain magnesium for constipation over a long-term period.

Fatalhypermagnesemia can occur in those with renal problemswhen taking these laxatives because kidneys that are not fully functional are not able to effectively clear magnesium from the body. As a general rule, you should always talk to your doctor before taking a new supplement.

Magnesium can also interact with certain medications, for example, withcertain types of antibiotics. It is usually recommended to take antibiotics at least 2 hours before or 4 to 6 hours after a magnesium-containing supplements. Another group of drugs that magnesium tends to interact with is bisphosphonates that are often used to treat osteoporosis.Magnesium can interfere with how well this drug is absorbed, so the supplement should be taken at least two hours before or after these medications.”

(Video) Recommendations on magnesium supplements and dosage

BOTTOM LINE

Magnesium glycinate is one of the most absorbable forms of magnesium. For this reason, it is a great option if you are looking to reap the benefits of magnesium supplementation, like sleep support, enhanced memory, and PMS relief.*

*For further information, please visit the below website.
www.mindbodygreen.com

FAQs

What happens if you take magnesium glycinate everyday? ›

Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.

What does magnesium glycinate do for your body? ›

The benefits of magnesium glycinate

promote bone health. manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes. maintain normal heart rhythms. reduce symptoms of premenstrual syndrome (PMS)

Does magnesium glycinate help with inflammation? ›

Magnesium glycinate

Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes ( 23 ).

How long does it take to feel the effects of magnesium glycinate? ›

Magnesium begins to take effect after one week of consistent supplementation. A multivitamin such as Performance Lab NutriGenesis Multi would be the most beneficial supplement to take.

Is magnesium glycinate better morning or night? ›

Magnesium Glycinate: Bedtime

It comes in tablets or as a powder to mix with water or juice before bed.

What is the downside of taking magnesium? ›

High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.

Does magnesium glycinate work right away? ›

Transdermal magnesium products begin working straight away, as they are delivered directly to the epidermis. This bypasses the digestive system, where nutrients can be poorly absorbed and which is why so many people don't get the magnesium they need through diet alone.

What is the best time of day to take magnesium glycinate? ›

Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.

What medications should you not take with magnesium? ›

Magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin ...

Which magnesium is best for healing? ›

Epsom salt contains magnesium sulfate. Many people use it to speed up healing, as well as providing pain relief. In addition to easing sore muscles, the Cleveland Clinic says that Epsom salt also provides mental health benefits. Namely, it helps reduce stress, anxiety, and depression.

Is magnesium glycinate good for joint pain? ›

Is magnesium good for joint pain? As with any supplement or nutrition component of food, there is a controversy as to whether magnesium supplementation would help some one with joint pain. For each study that you find suggesting magnesium's benefit in help with knee pain, you can find a study that says it doesn't.

Does magnesium help with joint pain? ›

Taking magnesium can help to reduce arthritic pain and inflammation. It may be beneficial to take magnesium supplements or eat foods rich in magnesium if you are experiencing arthritic pain. Magnesium has not been shown to reverse arthritis.

Does magnesium help with inflammation? ›

Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.

What happens when you start taking magnesium? ›

The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.

Why do you take magnesium glycinate at night? ›

It is considered a relaxing neurotransmitter and will enhance the sleep benefits of magnesium. You should take magnesium glycinate if you want to improve sleep, have a sensitive stomach, and want the calming effects of magnesium.

What is the difference between magnesium glycinate and magnesium glycinate? ›

Let's clear up something important: Magnesium bisglycinate and magnesium glycinate are 2 names for the same thing. Another (less common) name for the same thing is magnesium diglycinate. Magnesium bisglycinate is one magnesium atom attached to two glycine molecules.

Can magnesium glycinate make you tired the next day? ›

This is why magnesium glycinate is present in several supplements and helps act as a rejuvenating sleep aid designed to help you fall asleep and achieve high-quality restfulness. But not all time is nap time. One of the side effects of magnesium might be drowsiness.

Does magnesium glycinate give you energy? ›

The body needs to get enough magnesium to support muscle and nerve function, as well as energy production. Magnesium glycinate is a magnesium supplement used to treat magnesium deficiency in the body.

How do you know if your magnesium is low? ›

What are the symptoms of magnesium deficiency symptoms?
  1. loss of appetite.
  2. nausea and vomiting.
  3. fatigue and weakness.
  4. shaking.
  5. pins and needles.
  6. muscle spasms.
  7. hyperexcitability.
  8. sleepiness.

What food is highest in magnesium? ›

Magnesium-rich foods
  • pumpkin seeds, 30g (156mg)
  • chia seeds, 30 g (111mg)
  • almonds, 30g (80mg of magnesium)
  • spinach, boiled, ½ cup (78mg)
  • cashews, 30g (74mg)
  • peanuts, ¼ cup (63mg)
  • soymilk, 1 cup (61mg)
  • oatmeal, 1 cup cooked (6 mg)

What are the long term effects of taking magnesium? ›

Long-term magnesium supplementation improves arterial stiffness, a cardiovascular disease risk marker. Effects on endothelial function may be another mechanism whereby increased magnesium intakes affect cardiovascular risk.

How long does it take to see results from magnesium? ›

If there is any underlying gut bacteria imbalance or other nutrient deficiencies and these are fixed, magnesium levels should start to improve within 2-4 weeks. However, everyone is different and deficiencies can take a few months for certain individuals.

How long does it take for magnesium to work for nerve pain? ›

If you have pain, a dose of 250 to 500 mg of magnesium a day can start to decrease these deficiencies as well as the pain, after just several weeks — while also leaving you feeling more energetic and decreasing your risk of heart disease!

Can I take magnesium glycinate and vitamin d3 together? ›

Using cholecalciferol together with magnesium glycinate can lead to elevated magnesium blood levels, particularly in individuals with reduced kidney function.

Can magnesium glycinate be taken alone? ›

Magnesium glycinate alone can potentially benefit the body in so many ways, ranging from easing PMS symptoms, leg cramps, headaches and migraines, to helping with bone health, blood sugar levels and boosting concentration and memory.

Should I take magnesium glycinate overnight? ›

Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.

Does magnesium glycinate affect sleep? ›

Because it's combined with an additional sleep aid and amino acid, glycine, magnesium glycinate is one of the most common magnesium supplements used for achieving better sleep.

Which magnesium is best for leg cramps? ›

Magnesium citrate may be the most effective type if you want to try a supplement. If you're magnesium deficient, there may be other benefits from increasing your intake of this nutrient. And other remedies are available for leg cramping that may help.

Does magnesium affect blood pressure medication? ›

However, magnesium supplementation is unnecessary and potentially dangerous if you are not deficient, and magnesium supplements can interact with some blood pressure medication. Your best option is to eat a healthy diet that includes plenty of foods rich in magnesium.

Can I take ibuprofen and magnesium glycinate together? ›

Interactions between your drugs

No interactions were found between Chelated Magnesium and ibuprofen. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.

Does magnesium speed up healing? ›

A lack of magnesium has been shown to aggravate the inflammatory response. Consuming more magnesium, on the other hand, helps relieve inflammation and promote faster regeneration of injured tissues. Good sources of magnesium include whole grains, spinach, quinoa, almonds, black beans, and avocadoes.

What Vitamin increases healing? ›

Vitamin A:

It's one of the most essential nutrients for wound healing since it helps “Control Inflammatory Response”. Vitamin A is required for epithelial and bone tissue development, cellular differentiation, and immune system function. Good sources of Vitamin A include “Squash, Eggs, Kale, carrot and Sweet Potato”.

What vitamins promote fast healing? ›

Vitamin A, vitamin C and zinc help your body to repair tissue damage, fight infections, and keep your skin healthy.

What is the best magnesium for inflammation? ›

While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.

Does magnesium glycinate help with leg pain? ›

Magnesium glycinate also tends to be good for chronic pain and muscle contraction. So I would recommend this form of magnesium for you to see if it helps with your muscle cramps. I have also included a table below for you to look at regarding the different uses for different types of magnesium supplements.

Is magnesium glycinate good for leg pain? ›

If you're trying to combat leg cramps or even just relax before bed, one of my favorite forms is magnesium glycinate. It's highly absorbed and well tolerated without producing a laxative effect. Recently, one customer told me it's been so effective at reducing her leg cramps, magnesium glycinate has changed her life.

What Vitamin stops joint pain? ›

Such is the case with vitamin D. When you aren't getting enough, you may get pain in your joints. Vitamin D's anti-inflammatory properties help relieve joint pain. Vitamin D also can help manage autoimmune conditions that affect the joints, including multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes.

Is magnesium good for nerve pain? ›

The beneficial effects of magnesium treatment have also been demonstrated in patients suffering from neuropathic pain, such as in those with malignancy-related neurologic symptoms, postherpetic neuralgia, diabetic neuropathy, and chemotherapy-induced peripheral neuropathy.

What is the best supplement for inflamed joints? ›

Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. They're components of cartilage—the substance that cushions the joints.

What diseases does magnesium help with? ›

This review highlights areas where magnesium has been shown to improve symptoms of migraine headaches, Alzheimer's disease, cerebrovascular accident (stroke), hypertension, cardiovascular disease, and type 2 diabetes mellitus.

What vitamin removes inflammation? ›

Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).

What helps heal inflammation? ›

Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric).

What part of the body does magnesium effect? ›

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

Can I take B12 vitamin D and magnesium together? ›

The micronutrient combination (DMB) comprises daily doses of 1,000 IU vitamin D, 150mg magnesium, and 500mcg vitamin B12, for up to 14 days. “Patients who received DMB had a significant reduction of clinical deterioration compared to patients without DMB.

Why do I feel better after taking magnesium? ›

Magnesium is essential for brain function and acts on NMDA receptors in the brain which help brain development, learning and memory. It also helps with fatigue, tension, anxiety, mood, sleep and healthy functioning of the entire nervous system”.

How do you feel after taking magnesium glycinate? ›

Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia. Yet, scientific evidence on these uses is limited, so more studies are needed ( 8 ). Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.

What is magnesium glycinate best for? ›

This medication is a mineral supplement used to prevent and treat low amounts of magnesium in the blood. Some brands are also used to treat symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion.

Is it OK to take magnesium every day? ›

Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.

How much magnesium glycinate is recommended daily? ›

According to the National Institutes of Health's Office of Dietary Supplements , healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily. Healthy adult women should consume 310 to 320 mg daily. Pregnant women are recommended to consume a higher dose than women who aren't pregnant.

Does magnesium glycinate help keep you regular? ›

An alternative remedy that is often overlooked is magnesium glycinate - a natural mineral found in the diet which can help us relax and regulate our bowel movements. Magnesium glycinate can help support bowel regularity from the inside out by nourishing our digestive system and promoting healthy bowel function!

Is magnesium good for healing? ›

Magnesium

It helps activate certain enzymes that are important for the repair of injured tissues. It also plays a role in the nerve impulses necessary for muscle contraction and relaxation.

Can magnesium cause blood thinning? ›

Magnesium might slow blood clotting. Taking magnesium along with medications that also slow clotting might increase the chances of bruising and bleeding.

Can I take magnesium glycinate long term? ›

Magnesium glycinate is considered safe for most people. As with any supplements, you should consult with your doctor before taking magnesium glycinate, particularly if you are on maintenance medication or have a kidney or heart condition. Buy your supplements only from trusted brands and sources.

Can too much magnesium cause permanent damage? ›

The office of Dietary supplements notes that “too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine.” It also notes that “high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied ...

Does magnesium glycinate affect the bowels? ›

Magnesium glycinate supports bowel regularity from the inside out by nourishing the body systems that influence bowel function most.

Should magnesium glycinate be taken with or without food? ›

Chelated Mineral Supplements like Calcium Citrate and Magnesium Glycinate Chelated minerals do not need stomach acid to break them down and can be taken on an empty stomach.

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