Magnesium Glycinate Benefits: A Science-Backed Examination
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Jun 11, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Jun 11, 2024Table of Contents
Magnesium is an important mineral for our health. It helps produce cellular energy, supports muscle and nerve functions, and maintains good bone health. It also helps to control blood sugar, among many other things. Sadly, many of us don’t get enough magnesium from our diet. Hence, there’s an increased interest in supplements like magnesium glycinate. In this article, we will explore about the benefits of magnesium glycinate and how it stands apart from other magnesium forms. We will also discuss the potential side effects, risks, and natural sources, as well. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Magnesium glycinate is a supplement that binds the crucial mineral magnesium with the amino acid glycine. This blend results in a compound that’s easily absorbed, boosting magnesium levels in the body effectively.
Magnesium glycinate has a few other names like magnesium diglycinate or magnesium bisglycinate. It’s made by binding elemental magnesium to glycine, an amino acid. Magnesium glycinate is a chelated form of magnesium that’s easily taken in by the gut, hence the potential benefits.
The gentle structure of magnesium glycinate aids in effective absorption. It also limits the usual side effects seen with other magnesium salts. Its stable chemical nature and solubility in water come from its molecular structure that binds a magnesium atom to two glycine molecules.
Magnesium glycinate is absorbed well by the small intestine. This makes it easy for the body to utilise it, providing possibly healthy benefits than other less absorbable magnesium forms.
There are several magnesium supplements out there. They vary in absorption rates.
Magnesium citrate is formed by pairing magnesium with citric acid. The body absorbs it quite well. It’s often used to manage constipation due to its laxative effect. But, if you want to increase the magnesium levels without triggering diarrhoea, magnesium glycinate could be the better option.
Magnesium oxide is a salt made by mixing magnesium and oxygen. It’s cheap and commonly used to relieve heartburn. But the digestive system doesn’t absorb it well, so it’s less effective for increasing magnesium levels.
Magnesium chloride consists of magnesium and chlorine. The gastrointestinal tract absorbs it quite well. So, it’s often used to refuel magnesium levels. You can also find it in topical applications to soothe aching muscles, although research on skin absorption is limited.
Magnesium L-threonate is a form of magnesium bound to threonic acid, a product of vitamin C breakdown. It’s easily absorbed and has potential brain benefits, like aiding cognition and memory. Yet, more research needs to be conducted to back up these claims.
Magnesium glycinate is mild on the gastrointestinal tracts and has good bioavailability. As such, it is proposed to provide many health benefits as a supplement.
Magnesium glycinate may have a positive impact on mental health and sleep quality in several ways.
Magnesium is proposed to help regulate neurotransmitter function and promote muscle relaxation. These processes are critical to reducing anxiety and stress symptoms. With its high absorption rate, magnesium glycinate may effectively elevate magnesium levels in the body. This may lead to decreased anxiety and stress levels.
There’s some evidence linking better sleep quality with magnesium supplementation. It’s believed that magnesium controls melatonin production, which regulates our sleep-wake cycle. Magnesium glycinate is popular among those seeking sleep aid due to its efficient absorption and possible calming effects. However, more research is required and never self-medicate with these supplements.
It is believed to support optimal blood pressure and maintain normal heart rhythms.
Studies suggest that boosting magnesium intake may help lower high blood pressure slightly. Thanks to its high bioavailability, magnesium glycinate may help in better blood pressure control compared to other magnesium supplements.
Though it requires more research, there’s some evidence pointing to a link between sufficient magnesium intake and decreased risk of heart disease and stroke. As an easily absorbed form of magnesium, glycinate may have a role in promoting heart health.
Magnesium has a crucial role in shaping and maintaining bones. Magnesium glycinate may contribute to bone health by:
Getting enough magnesium is linked to higher bone mass. This may help guard against osteoporosis and associated concerns. Using a supplement like magnesium glycinate to elevate magnesium levels may potentially lead to stronger bones.
By boosting bone density and upholding overall bone health, adequate magnesium may lower the risk of osteoporosis and related fractures. Magnesium glycinate can aid in achieving sufficient magnesium for this purpose.
Studies indicate that magnesium may aid in relieving and avoiding migraines. This is likely because people who suffer from migraines tend to have lower magnesium levels.
An easily absorbed form of magnesium like glycinate may help ease migraine symptoms by elevating magnesium levels. Evidence suggests that supplementing with magnesium may lead to fewer and less severe migraines.
Increasing magnesium intake, either from diet or supplements like glycinate, may bring benefits to those with diabetes or those at risk for type 2 diabetes.
Magnesium is proposed to help manage blood sugar by improving insulin sensitivity. Research indicates that sufficient intake of magnesium may reduce the risk of type 2 diabetes. For those living with the condition, it may help keep blood sugar levels in check.
Although studies have shown beneficial properties of magnesium glycinate, further long-term studies are needed to explore them further. Remember to never self-medicate even with supplements and always discuss with a doctor for its appropriate dose and duration.
Low magnesium levels, or hypomagnesaemia, could be due to not eating enough magnesium-rich foods, poor absorption, or having certain health conditions or taking specific medications. It’s essential to gauge the magnesium levels and know the causes and signs of deficiency for proper diagnosis and management.
Several factors can lead to low magnesium, which are as follows.
Relying on food with little magnesium or not eating enough magnesium-rich foods could result in a deficiency.
Certain health conditions and medicines may interfere with magnesium absorption or cause high magnesium loss. Alcohol use disorders, diabetes, as well as gut issues like inflammatory bowel disease or celiac disease, could all lower the body’s magnesium levels.
Recognising the signs of magnesium deficiency is key to correct diagnosis. The notable symptoms are as follows.
If you suspect magnesium deficiency, discuss with a healthcare professional. They might order blood tests to assess the magnesium levels accurately. If the deficiency is confirmed, managing the underlying causes can help. This can include changing your diet, changing drugs, or using supplements like magnesium glycinate.
For those needing to increase magnesium levels or wish to gain additional health benefits, magnesium glycinate may be a helpful diet addition. It’s important to note the recommended daily allowances, maximum safe intake levels, and the right dosage and timing for use.
The advised daily intake for magnesium varies according to age and sex. Make sure your overall magnesium intake from food and supplements doesn’t go beyond these guidelines:
The Tolerable Upper Intake Level (UL) refers to the maximum amount of additional magnesium you can consume daily without risking unwanted effects. Follow these guidelines to ensure safety and avoid overdose risks.
Safe ULs for additional magnesium are:
Consult a healthcare provider to find the best dosage of magnesium glycinate for you. Don’t forget to consider potential interactions with other medicines you might be taking.
Magnesium glycinate supplements usually come in capsule or tablet forms taken by mouth. It’s best to take them with food to limit an upset stomach and improve absorption. The product label will have specific instructions on dosage and timing.
Also Read: Glycine Benefits: Exploring the Science-Backed Advantages
Though magnesium glycinate is usually well-tolerated, some may experience side effects or need to be cautious. Be mindful of both common and severe side effects and possible interactions with other medicines.
Some common side effects related to using the magnesium glycinate supplement may include:
Some people may have allergic reactions, like skin rash or itching, though these cases are rare.
In addition to common side effects, some situations need extra caution when using magnesium glycinate supplements:
If you have kidney issues, discuss with your healthcare provider before starting on magnesium glycinate. This is because weak kidney function can make it hard to get rid of excess magnesium from the body.
Magnesium glycinate may affect certain medicines, like antibiotics and bisphosphonates. Discuss with a healthcare provider to avoid potential interactions and ensure safe use.
Also Read: Magnesium Citrate Benefits: Comprehensive Insights Backed by Research
Although magnesium glycinate is a helpful supplement to raise magnesium levels, natural sources always are a better option. Aim to bring a host of magnesium-rich foods into the diet for sufficient intake than supplementation. Many foods naturally carry magnesium, including:
Incorporating these magnesium-laden foods into your diet will not only keep the magnesium levels up but also supply other vital nutrients for overall health.
Also Read: Magnesium Oxide Benefits: A Comprehensive Guide to Its Potent Properties
Though magnesium is key for numerous bodily functions, many of us don’t get enough from diets. Here’s where magnesium glycinate comes in handy, proposing to help in improving mental health, heart health, bone health, migraine relief, and diabetes management. Do not forget to consult with a healthcare provider to figure out the right dose and check for any possible drug interactions.
Think about bringing natural magnesium-rich foods into your diet to increase magnesium levels naturally and promote overall health. By focusing on a well-rounded and diverse diet rich in magnesium, you may experience its many benefits without needing to supplement.
For most, it’s generally safe to take magnesium glycinate daily. But always consult with a healthcare provider to ensure it suits your personal needs and doesn’t interfere with any medicines you might be on.
Magnesium glycinate could potentially improve mental health, heart health, bone health, and provide migraine relief. It’s also effective in managing magnesium deficiency.
Both magnesium citrate and magnesium glycinate are absorbed well by the body. But if you need to increase magnesium levels without causing diarrhoea, a side effect of citrate, magnesium glycinate may be a better option.
Magnesium glycinate may potentially improve the quality of sleep by controlling the making of melatonin, which regulates sleep pattern. Its rapid absorption and potential calming effects make it a popular pick for individuals seeking sleep support. It is always advised not to self-medicate, consult your healthcare professional before.
Those with kidney problems, on certain medicines, or other medical conditions should consult a healthcare provider before starting on magnesium glycinate.
Yes, there are alternatives to magnesium supplements, such as magnesium citrate, magnesium oxide, magnesium chloride, and magnesium L-threonate. Each has its unique benefits, absorption rates, and potential uses. Consult a healthcare provider to determine the best one for your situation.
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