What is Magnesium Glycinate? Benefits, Uses, Dosage & Side Effects 

Introduction

Magnesium is an important mineral that may help the body in several processes, including producing energy, helping muscles move, and supporting nerves to send signals. It also helps control blood sugar and blood pressure. Most of the magnesium is stored in bones and muscles, and only a small amount circulates in the blood. Low magnesium levels in blood can cause muscle cramps, weakness, poor nerve function, and even serious heart problem^1,2.  

When magnesium levels drop, doctors may recommend the most suitable form of magnesium supplementation to meet individual needs. There are different types of magnesium supplements available, like magnesium oxide, citrate, chloride, lactate, and glycinate. Among these, magnesium glycinate is a well-absorbed form in which magnesium is bound to an amino acid called glycine. This combination not only improves absorption but also makes it gentler on the stomach, reducing the chance of digestive discomfort compared to other forms. Magnesium glycinate has been shown to be helpful for people experiencing stress, anxiety, sleep difficulties, or tiredness^3,4. 

In this blog, we will explore magnesium glycinate benefits, uses, side effects, and foods containing magnesium glycinate. 

What Is Magnesium Glycinate?

Magnesium glycinate is a nutritional supplement that provides the body with magnesium. In this form, magnesium is joined with glycine, a small building block of protein. Together, they form a stable compound called a chelate^4,5. This may help the body absorb magnesium better, giving it high bioavailability. Bioavailability means the amount of magnesium the body can actually use after taking it⁶. 

The amount absorbed may depend on many factors. Internal factors include age, overall health, and how much magnesium is already in the body. External factors include the dose, the type of food eaten with it, and the form of the supplement. Some suppliers of raw materials do not fully join magnesium with glycine. Instead, they may just mix magnesium carbonate or magnesium oxide with glycine and call it magnesium glycinate. This is only a dry mix of two separate compounds, with little or no actual bonding, so it is not the same as true magnesium glycinate. It is recommended to choose a high-quality, approved supplement with good formulation^4,6.  

Next, we will look at the benefits of magnesium glycinate. 

Benefits of Magnesium Glycinate

Magnesium glycinate may be recommended when the body’s magnesium levels are low, or when magnesium from food is not enough^5,7. It is considered useful for supporting various areas of health including: 

• Brain and Nerve Health: Magnesium supplementation may play an important role in calming certain brain switches called NMDA receptors, which may become overactive when magnesium levels are low. It may also help relax blood vessels and aid in circulation to support healthy brain and nerve function^4,8. 
• Blood Sugar and Energy: Magnesium supplementation, along with zinc, selenium, vitamin C, and vitamin E, may show positive effects in regulating blood sugar. It may help improve insulin sensitivity, keeping fasting sugar levels under control. It may also help maintain healthy cholesterol levels in people with diabetes and heart disease. 
• Improve Bone Health: Magnesium is needed to convert vitamin D into its active form, helping the body absorb calcium and support parathyroid hormone activity. Supplementation with magnesium may contribute to bone health, especially when combined with vitamin D and calcium. It may also help lower bone turnover in elderly women after menopause. 
• Heart Benefits: Magnesium taken orally may act as a natural calcium channel blocker, which can help ease blood vessel tension, improve blood vessel function in the heart, and may even help control blood pressure in people with diabetes and heart disease. 
• Improve Muscle Function:  Magnesium may help in muscle contraction. When levels are low, magnesium deficiency can cause muscle cramps. By restoring magnesium levels, muscle function may improve^3,7. 
• Kidney Stone Prevention: Magnesium supplementation may reduce calcium oxalate crystal formation and decrease intestinal oxalate absorption, helping prevent kidney stone formation⁶. 
• Mental Health and Sleep: Magnesium helps the body make serotonin, a chemical that affects mood and feelings of happiness. Magnesium supplementation may help calm the brain by slowing overactive signals and supporting relaxing signals (GABA agonist), which can make it easier to feel calm and sleep better, but these effects are not very strong or consistent^3,7. 
• Antioxidant and anti-inflammatory support: Magnesium glycinate may help protect the body from oxidative stress and help fight inflammation in the body owing to its antioxidant and anti-inflammatory properties^3,8. 

An important benefit of magnesium glycinate is that it is a chelated form, where magnesium is bonded with glycine. It is well absorbed by the body, with some of it taken in as a small, complete unit called a dipeptide in the upper part of the small intestine. This special absorption makes it gentle on the stomach and an effective option compared to other types of magnesium supplements^4,6. 

Note: While initial studies have shown benefits of magnesium supplementation, further large-scale human-trials are needed to confirm these.  

Magnesium Glycinate Uses

Magnesium glycinate may be used in the management of several health conditions including: 

• Magnesium deficiency:  Magnesium glycinate is a type of supplement that may be used to manage magnesium deficiency (low magnesium in the blood, also called hypomagnesemia), which can happen if the diet is low in magnesium, or if the body loses magnesium due to illness or certain surgeries^5,7. 
• General health:  Magnesium glycinate may help reduce tiredness (fatigue, feeling very tired) and keep the balance of electrolytes, which happen due to low magnesium. It may support healthy muscles, heart function, protein production, strong bones, healthy teeth, and connective tissue health in those who are deficient with magnesium⁹. 
• Sleep:  Magnesium supplementation may help improve sleep in older adults with low magnesium. It may help with sleep quality, how long it takes to fall asleep, total sleep time, early morning waking, and overall sleep efficiency^3,10. 
• Mood and anxiety:  Magnesium glycinate use may also help with mood and managing depression. It may also reduce anxiety in people sensitive to stress^7,10,11. 
• Muscle cramps:  Magnesium does not usually reduce normal leg cramps, but it may help muscles relax in women especially in pregnancy leg cramps^7,12. 
• Headaches and migraines:  Magnesium may be used along with other treatments to prevent migraine headaches in some cases. Magnesium glycinate may reduce the severity and frequency of migraine headaches in these situations⁴. 
• After surgery or absorption problems:  People who had surgery, like removal of part of the intestines (ileal resection), or have conditions affecting nutrient absorption, may be at risk of low magnesium. Magnesium glycinate is absorbed well in the intestines and may be used in these cases¹³. 
• Combined supplements:  Magnesium glycinate is often included in multivitamins or combination supplements. These may have B-complex vitamins, malic acid, vitamin D, vitamin C, zinc, selenium, chromium, and amino acids⁴. 

Thus, magnesium glycinate may be useful inmanaging magnesium deficiency and related health issues, and next we will see how it compares with other types of magnesium in effectiveness, absorption, and tolerance. 

Magnesium Glycinate vs. Other Forms

Magnesium supplements come in many forms, mainly divided into two types: inorganic or organic. Inorganic forms, like magnesium oxide, may provide a high amount of magnesium but may not be absorbed well in the gut. Organic forms, like magnesium citrate, may dissolve more easily and may be absorbed better¹.  

One important magnesium glycinate benefit is, it is one of the organic forms that is gentle on the gut and may usually cause fewer stomach issues or loose stools compared to some other forms. It has high bioavailability and is usually absorbed well in the gut^14,15. Thus, it may be a suitable option for long-term use and for people with special needs, like after intestinal surgery (ileal resection), where absorption is affected¹³. 

Other forms of magnesium may vary in absorption and effects: 

• Magnesium citrate: It may be absorbed well and may help digestion and mild constipation. 
• Magnesium malate: It may help energy and muscle function. 
• Magnesium L-threonate: It may support memory and cognition. 
• Magnesium chloride: It may help muscles and electrolyte balance. 
• Magnesium sulphate: It may be used for low magnesium, constipation, or specific medical purposes. 
• Magnesium lactate & aspartate: They may help maintain magnesium levels and may be gentle on the stomach. 
• Magnesium oxide: They may provide magnesium cheaply but may be absorbed poorly^3,4. 

Overall, magnesium glycinate may offer better absorption, higher bioavailability, and fewer digestive issues, and may be a well-tolerated choice compared to many other forms of magnesium. 

Signs of Magnesium Deficiency

Low magnesium may not always show clear signs, especially if the shortage is mild. However, when the deficiency becomes excessive, it may affect muscles, nerves, and the heart. 

• Muscles and nerves: You may feel weak, have trembling, or muscle twitches. Severe magnesium deficiency may sometimes cause signs related to low calcium, such as facial twitching when tapping the face (Chvostek’s sign) or hand and forearm spasms when a blood pressure cuff is applied (Trousseau’s sign). 
• Heart: Low magnesium may cause irregular heartbeat, fast heart rate, or changes on a heart test (ECG). 
• Brain and nerves: It may lead to mood changes like feeling sad or agitated, confusion, rapid eye movements (nystagmus), or in severe cases, seizures. 

People with conditions like diabetes may be more likely to have low magnesium, and long-term deficiency may increase the risk of heart problems^6,7. 

Dosage: How Much Should You Take?

Magnesium glycinate may be prescribed in different amounts depending on the situation. The recommended dose is mostly 200- 400mg of elemental magnesium per day, sometimes given in divided doses. At higher doses, side effects like diarrhoea may occur⁴.  

• For general purposes, around 200 mg per day may be prescribed at first, and the dose may be gradually increased if needed. 
• For migraine prevention, 400 to 600 mg per day may be recommended under medical supervision^4,14. 
• For depression, 125 to 300 mg daily may be prescribed by the doctor¹⁶. 

The doctor may decide the exact dose based on your individual needs, condition, and health situation. 

Side Effects

Magnesium glycinate is generally well tolerated, and side effects are uncommon. Some people may notice mild stomach issues at high doses of supplements, which can sometimes cause loose stools, nausea, or abdominal cramps. Very high levels may rarely lead to more serious issues like low blood pressure, extreme tiredness, or irregular heartbeat^3,7. Other effects like sleep changes, headaches, dizziness, increased thirst, frequent urination, or joint pain are very rare or unlikely^14,17.  

When you experience these magnesium glycinate side effects, you need to pay attention and let your doctor know. Your doctor may adjust the dose or check for interactions with any medicines you are taking. The dose your doctor decides may depend on your health condition and what magnesium is prescribed for. 

Foods Rich in Magnesium

Foods do not naturally have magnesium glycinate, but many contain magnesium itself, which the body can use. Green leafy vegetables like spinach and kale, legumes such as beans and lentils, nuts including almonds and cashews, and seeds like pumpkin or chia are good sources. Whole grains, brown rice, soy products, and some dairy like milk and yogurt also provide magnesium. Certain breakfast cereals are fortified with magnesium to add extra amounts. 

The amount of magnesium in foods can vary depending on how they are processed. For example, refined grains lose magnesium when the nutrient-rich parts are removed. Water can also contain magnesium, though levels vary by source. Eating a mix of these foods helps the body get enough magnesium to support normal functions. 

Examples of magnesium-rich foods: spinach, kale, beans, lentils, almonds, cashews, pumpkin seeds, chia seeds, brown rice, oatmeal, milk, yoghurt, salmon, and avocado^2,7. 

Conclusion

Magnesium glycinate may be a helpful option when your body needs extra magnesium or food alone is not enough to meet the needs. It may be absorbed well, is gentle on the stomach, and suitable for long-term use in healthy adults with normal kidney function, or for special needs, like after intestinal surgery. People with kidney problems should use it with caution and under monitoring. Other forms of magnesium may work differently in absorption and tolerance. Your doctor may decide if magnesium glycinate is right for you, and the exact dose will depend on your health and what it is prescribed for. 

Frequently Asked Questions (FAQs)

References

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8. Magnesium Glycinate – an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/nursing-and-health-professions/magnesium-glycinate  
9. Factors Group Australia Pty Ltd. Public Summary – ARTG Entry: 503930 Magnesium Glycinate [Internet]. TGA; 22 July 2025. Available from: https://www.ebs.tga.gov.au/servlet/xmlmillr6?dbid=ebs/PublicHTML/pdfStore.nsf&docid=503930&agid=%28PrintDetailsPublic%29&actionid=1 
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15. 102.Aniebo Umoh E, Obembe AO, Ikpi DE, Ekpenyong Eniang-Esien O, Okon Asuquo J, Effiom-Ekaha OO. Effect of chronic administration of magnesium supplement (magnesium glycinate) on male albino wistar rats’ intestinal (Ileum) motility, body weight changes, food and water intake. Heliyon [Internet]. 2023 Aug 1;9(8):e19042. Available from: https://pubmed.ncbi.nlm.nih.gov/37636381/ 
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