Magnesium is one of the most essential minerals in the body, and it plays a role in many bodily functions, such as blood sugar regulation, blood pressure control, muscle and nerve function, and even the production of protein, bone, and DNA. However, many adults aren’t getting enough from their diet. That’s where a magnesium glycinate supplement may come in handy, a type of magnesium that’s generally well tolerated and easily absorbed by the body.
When you’ve been researching ways to fix a magnesium deficiency, you’ve probably seen magnesium glycinate tablets and magnesium glycinate powder as among the most popular forms of magnesium supplements. In this article, we will explore the following: what is magnesium glycinate, the possible benefits, appropriate dosages, side effects, and how it is found in nature.
What Is Magnesium Glycinate?
Magnesium glycinate is a combination of elemental magnesium and an amino acid (glycine), which is involved in the nervous system. In fact, this mix is why the compound is unique from others including magnesium oxide, which is cheap but poorly absorbed and is primarily used to treat heartburn or constipation, rather than as a remedy for magnesium deficiency.
Since magnesium glycinate is chelated with glycine, it is easily available for absorption by the body through the small intestine. One of the principal reasons for the popularity of magnesium glycinate supplement products is that it is less likely to cause discomfort to the digestive system compared to other magnesium compounds.
Benefits of Magnesium Glycinate
Core magnesium glycinate benefits are derived from the numerous functions magnesium plays within the body including supporting blood pressure, blood sugar, muscle and nerve function. Health authorities refer to a number of particular areas where magnesium and magnesium glycinate (a bioavailable source) can have a beneficial effect:
Blood pressure: Older studies have found a slight decrease in blood pressure with magnesium supplementation, potentially helping those with high blood pressure.
Type 2 diabetes: Magnesium may also help improve insulin resistance and break down sugars, which is why taking more magnesium has been studied for lowering the risk of type 2 diabetes.
Bone health: Magnesium helps to build bone and acceptable intake levels can lower the risk of fracture due to osteoporosis.
Low levels of magnesium in the blood and tissues of people who have migraine headaches. A few studies have linked increased consumption of magnesium and calcium with a reduced number of migraine attacks, especially in women.
Mood and anxiety: Magnesium has been reported to affect the activity of serotonin in the brain, and there is some indication that it can be beneficial when used as a supplement in adults with low mood or anxiety, but should not be used as a substitute for professional treatment.
Sleep: A few studies have indicated that magnesium can potentially benefit sleep problems, particularly for those with magnesium deficiencies, although further studies are required in this area.
Heart rhythm and exercise performance: Magnesium is associated with maintaining a normal heart rhythm, and has been investigated to help with exercise performance and lessen PMS symptoms.
It is important to note that the majority of the studies cited above are general studies on magnesium supplementation and that the outcomes may differ from person to person. If you’re thinking about taking magnesium glycinate for a particular health issue, you should talk to your doctor before you take it, particularly if you are taking medicine or have a medical condition.
Magnesium Glycinate for Deficiency
Magnesium deficiency can usually be prevented by diet alone, and the incidence of complete dietary magnesium deficiency is relatively rare, due to the ability of the kidneys to decrease magnesium loss from the body. But some health problems and drugs may still cause a low magnesium level. These are typically caused by excessive drinking, long-term diarrhea, poorly controlled diabetes (overproduction of urine), malabsorption disorders (such as celiac disease or inflammatory bowel disease), and overall malnutrition.
Magnesium deficiency symptoms include loss of appetite, nausea, fatigue, vomiting, tingling, muscle cramps, twitches, and, in severe cases, abnormal heart rhythms or seizures. Many of these symptoms are similar to those seen with other health problems, so it is best to have proper diagnosis, which can be done by blood test, saliva test or urine test, before taking a magnesium glycinate supplement to treat a suspected magnesium deficiency.
Recommended Dosage (RDA and Upper Limits)
The U.S. National Institutes of Health’s Office of Dietary Supplements (ODS) establishes a Recommended Dietary Allowance (RDA) for magnesium, which is different for men and women at various ages. In adults, it is typically between about 310–420 mg a day:
| Age Group | RDA for Males | RDA for Females |
| 14–18 years | 410 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg |
| 31+ years | 420 mg | 320 mg |
During pregnancy, pregnant individuals need a little extra, while breastfeeding mothers need a little less than the amount for pregnancy and a little more than the RDA for an adult.
The tolerable upper level for magnesium supplements is also tolerable, or the amount being considered safe for supplementation without the noticeable risk of side effects. The recommended maximum daily intake of supplemental magnesium (non-food) for adults is 350 mg/day. The limit is for magnesium added in supplements and not for magnesium that is found naturally in the food, as dietary magnesium is not a problem for healthy people.
Magnesium Glycinate Tablets vs. Powder: Which Form to Choose
Magnesium glycinate is widely available in tablet/capsule and powder form, and the quality difference between types is minimal, just as important as the convenience and comfort to be preferred.
Magnesium glycinate tablets are easy to add to a daily routine, easy to measure and convenient; helpful for individuals who don’t like to measure anything out and want a consistent dose every day.
With magnesium glycinate powder, there’s more flexibility, as it can be dosed more accurately and added to a drink or water. This may be appropriate for individuals who like to slowly increase their doses or those who have trouble swallowing capsules. It’s usually advised to take magnesium glycinate with food, whether it’s in food or on its own with food, to minimise the risk of an upset stomach. If you’re comparing products, look at the label for the amount of elemental magnesium per serving, as this is the amount of magnesium that is being used, rather than the total weight of the compound.
Side Effects and Safety Risks of Magnesium Glycinate
Magnesium glycinate side effects are less intense than other magnesium supplements, especially in terms of digestive tolerance. In one older study, participants taking magnesium glycinate experienced no side-effects that included diarrhea, which is more likely to occur with other magnesium products, such as magnesium citrate or magnesium oxide.
However, high and frequent doses of any magnesium supplement can have unwanted side effects such as:
- Nausea
- Abdominal cramping
- Diarrhea
More severe symptoms, including irregular heart rhythm, muscle weakness, difficulty breathing, very low blood pressure and, very rarely, cardiac arrest, may be caused by magnesium toxicity (in the case of very high doses).
Magnesium glycinate also may interact with some medicines, such as bisphosphonates (prescribed for osteoporosis) and some antibiotics. Individuals with kidney disease should be particularly careful as they may not be able to eliminate excess magnesium and thus be at risk for magnesium toxicity. People who have kidney disease, heart problems or take regular medication should consult their doctor before taking magnesium glycinate with their medication.
Natural Food Sources of Magnesium
For most people it is not necessary to supplement with magnesium as it can be obtained from the diet. These are foods that are naturally abundant in magnesium:
- Dark green, leafy vegetables such as spinach and Swiss chard
- Legumes, including beans and lentils
- Nuts and seeds, such as pumpkin, chia, and sesame seeds
- Whole, unrefined grains
- Fortified breakfast cereals and other fortified foods
- Yogurt, milk, and other dairy products
- Certain fish, such as halibut
Eating a diverse diet based on these whole foods is usually the best way of sustaining healthy levels of magnesium, unless the diet is just not enough, or a doctor has detected a deficiency.
Final Thoughts
Magnesium glycinate is one of the most bioavailable and least digestive of magnesium supplements, so it may be a good choice for those with known magnesium deficiencies or those who are at risk for low magnesium levels. However, it is not a requirement – or necessarily a good idea – for everyone. A balanced diet that is high in leafy greens, legumes, nuts and whole grains is usually sufficient for most healthy adults to meet their magnesium needs.
Magnesium glycinate tablets or powder can be taken before a magnesium supplement, but it’s best to consult a doctor first, especially if you have concerns regarding your kidney or heart health or are on medication that may interact with magnesium. A healthcare provider can determine if supplementation is necessary and suitable and suggest a dose for you that’s appropriate for your situation.
FAQ’S
It may support healthy blood pressure, blood sugar management, bone health, and regular heart rhythms, while possibly easing migraine, anxiety, and sleep issues in some people.
Mild side effects can include nausea, abdominal cramping, or diarrhea at higher doses. Very high intakes may cause irregular heartbeat or low blood pressure.
Neither is more effective. Tablets offer a fixed, convenient dose, while powder allows flexible dosing mixed into water. Choice comes down to preference.
Yes, for most healthy adults. People with kidney or heart conditions, or those on medication, should check with a doctor before daily use.
It’s bound to glycine, making it more bioavailable and gentler on digestion than forms like magnesium oxide, which is cheaper but poorly absorbed.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your doctor or a qualified healthcare provider before starting magnesium glycinate or any new supplement, especially if you have an existing health condition or take medication.
