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.
Magnesium is a vital nutrient for regulating many body processes, including muscle and nerve function, blood sugar levels, and blood pressure. This mineral also supports the making of protein, bone, and DNA.
This article discusses magnesium glycinate in more detail, including the benefits, possible side effects, how much a person should take, and more.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.
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.
Magnesium glycinate can help improve these levels, which in turn
Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. In an
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 make excreting excess magnesium difficult.
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
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: According to an older 2016 study, magnesium supplements can help with high blood pressure by
decreasing it slightly. - Type 2 diabetes: Increasing the amount of magnesium in the diet might reduce the risk of type 2 diabetes. According to an older 2016 study, magnesium helps
break down sugars 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 risk of bone fractures associated with osteoporosis. - Migraine episodes: People who experience migraine episodes sometimes have low magnesium levels in their blood and tissues. A 2021 article found that high dietary intake of magnesium and calcium, either in combination or independently, was associated with lower migraine episode frequency in females. However, magnesium was not associated with lower migraine episode frequency in males.
- Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels. Magnesium may be helpful for adults with depression.
- Insomnia: Magnesium
may help with addressing insomnia, particularly in people with low magnesium levels. However, more research is necessary.
- 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.
It is best to contact a doctor for advice before taking magnesium glycinate.
The amount of magnesium glycinate an individual should take can vary. The
RDA
The RDA for magnesium in milligrams (mg) is as follows:
| Age | RDA for males | RDA for females |
|---|---|---|
| Birth to 6 months | 30 milligrams (mg)* | 30 mg* |
| 7 to 12 months | 75 mg* | 75 mg* |
| 1 to 3 years | 80 mg | 80 mg |
| 4 to 8 years | 130 mg | 130 mg |
| 9 to 13 years | 240 mg | 240 mg |
| 14 to 18 years | 410 mg | 360 mg |
| 19 to 30 years | 400 mg | 310 mg |
| 31+ years | 420 mg | 320 mg |
*adequate intake
A pregnant person may require 350 to 400 mg of magnesium, depending on their age. During lactation, individuals may need 310 to 360 mg of magnesium.
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 to 3 years | 65 mg |
| 4 to 8 years | 110 mg |
| 9 to 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.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects,
However, an
Magnesium toxicity, which can occur when a person takes very large doses of magnesium, can also cause side effects such as:
Magnesium glycinate and other supplements might also interfere or interact with certain medications, such as bisphosphonates and antibiotics.
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.
Taking magnesium supplements such as magnesium glycinate can cause side effects, including nausea and abdominal pain. In larger quantities, it can also cause diarrhea and more severe side effects, such as an irregular heartbeat, extreme hypotension, and cardiac arrest.
Most people get enough magnesium from their diet, so they may not need to take magnesium glycinate supplements every day.
However, if an underlying health condition is causing low magnesium glycinate levels, a doctor may recommend taking magnesium glycinate supplements to restore magnesium levels. The doctor will advise how many days an individual may need to take them.
Most people get enough magnesium from their diet. However, a doctor may recommend taking magnesium glycinate supplements if they have low magnesium levels or magnesium deficiency. It may also be useful for helping treat conditions such as high blood pressure, osteoporosis, and migraine episodes.
Magnesium supplements may cause side effects such as nausea, abdominal cramping, and diarrhea.
It is best to contact a doctor for advice before taking magnesium glycinate supplements. They can advise on how much magnesium a person should aim for.