All about Magnesium Glycinate to fight magnesium deficiency

Magnesium Glycinate is a magnesium supplement that helps in relieving constipation, keeping stress at bay and promoting bone health.
Magnesium Glycinate
Magnesium glycinate is a magnesium supplement that is easily absorbed by the body. Image courtesy: Freepik
Anjuri Nayar Singh Published: 23 Apr 2024, 17:45 pm IST
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Be it low blood pressure, type 2 diabetes, migraines or poor bone health, magnesium can sort multiple health issues in our bodies. However, according to studies, around 48 percent of the people in the US consume less than the daily required amount of magnesium through their diet. In such cases, magnesium supplements come handy. One such supplement is magnesium glycinate.

Magnesium glycinate is absorbed well in the body and would help keep magnesium deficiency at bay. The daily dosage of magnesium should be 228 mg/day for women and 323 mg/day for men, states the US Department of Agriculture.

What is magnesium glycinate?

Magnesium glycinate is a type of magnesium supplement that is formed by combining magnesium with glycine, an amino acid. “This form of magnesium is does not create any health issues when taken, making it a popular choice for individuals who are looking to increase their magnesium intake,” explains nutritionist Kejal Shah. Magnesium glycinate is used to support overall health and well-being, as magnesium plays a crucial role in a wide range of bodily functions, including muscle function, nerve function, and energy production.

Magnesium glycinate uses

Magnesium glycinate is formed when you combine magnesium with glycine, an amino acid. The main use of magnesium glycinate in our bodies is in the form of a magnesium supplement. Magnesium glycinate is easily absorbed through our small intestine. It has many uses such as maintaining heart health, managing diabetes, making our bones stronger, as well as other mental health benefits such as relieving anxiety. This study, published in Journal of Primary Care and Community Health, states that magnesium supplements such as magnesium glycinate helps with Fibromyalgia, a chronic condition that causes pain in muscles.

What is magnesium deficiency?

Magnesium deficiency occurs when the body doesn’t have enough magnesium for proper function. “Common causes include inadequate dietary intake, malabsorption issues, medications, chronic alcohol consumption, and increased magnesium loss,” says Shah.

Symptoms of magnesium deficiency include muscle cramps, fatigue and weakness and mood changes.

A woman sleeping
Magnesium glycinate can help you sleep better. Image courtesy: Freepik

What are the benefits of using magnesium glycinate?

1. Improved sleep

Magnesium is known to help regulate neurotransmitters that are responsible for promoting relaxation and sleep. “Taking magnesium glycinate before bed can help improve sleep quality and duration, making it beneficial for individuals with insomnia or sleep disturbances,” says Shah. This study, published in Journal of Research in Medical Sciences, states that taking magnesium glycinate can help with insomnia and improving sleep as well.

2. Reduced stress and anxiety

Magnesium has been shown to help regulate the body’s stress response and reduce the production of stress hormones like cortisol. “By maintaining healthy magnesium levels with magnesium glycinate supplementation, individuals may experience a decrease in anxiety and stress levels,” says Shah. A study, published in Nutrients, states that anxiety symptoms are also reduced to a great accent with this magnesium supplement.

Also Read: 7 best magnesium supplements in India for overall health

3. Muscle relaxation and cramp prevention

Magnesium is essential for proper muscle function, and a deficiency can lead to muscle cramps and tension. “Taking magnesium glycinate can help relax muscles, reduce cramping, and promote overall muscle health,” says Shah. This study, published in Medizinische Monatsschrift fur Pharmazeuten, claims that magnesium can be used to treat leg cramps of pregnant women.

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4. Improved bone health

Magnesium is important for bone formation and density, and a deficiency in magnesium can increase the risk of osteoporosis and fractures. “Supplementing with magnesium glycinate can help support bone health and reduce the risk of bone-related conditions,” says Shah. In fact, magnesium can also help prevent fractures, claims this study, published in Biometals.

5. Cardiovascular health

Magnesium is involved in the regulation of heart function, blood pressure, and circulation. “Supplementing with magnesium glycinate may help support cardiovascular health and reduce the risk of heart disease,” explains Shah.

However, it is important to note that individual responses to magnesium supplementation may vary. It is always recommended to consult with a healthcare provider before starting any new supplement regimen.

How to use magnesium glycinate supplements?

Take magnesium glycinate supplements orally as directed on the packaging or by a healthcare provider. Here is what you must remember while taking magnesium glycinate supplements:

  • Swallow with water or food
  • Consider taking in the evening for better sleep.
  • Monitor how you feel
  • Consult a healthcare provider if you have any concerns or experience adverse effects.
  • Remember to maintain a balanced diet rich in magnesium.
A man getting blood pressure checked
Magnesium glycinate helps with better heart health. Image courtesy: Freepik

What does excess magnesium do?

Excess magnesium intake can lead to symptoms such as diarrhea, stomach cramps, nausea, and vomiting. “However, don’t go beyond the daily dosage as it can dip your blood pressure, and lead to irregular heartbeat, and difficulty in breathing,” says Shah. Wondering what your magnesium glycinate dosage should be? A study, published in Intergrative Medicine, states that doses of 200 to 600 mg are ideal.

What are the natural sources of magnesium?

If you want to avoid supplements, try to stock up on natural sources of magnesium.

  • Green leafy vegetables (such as spinach and kale)
  • Nuts and seeds (like almonds and pumpkin seeds)
  • Whole grains
  • Legumes
  • Seafood

Magnesium glycinate side effects

The risks of taking magnesium supplements such as magnesium glycinate include:

1. Digestive issues

Magnesium supplements can cause diarrhea, stomach cramps, nausea, and vomiting in some individuals. Therefore, it is very important to take magnesium as per the dosage.

2. Interactions with medications

Magnesium can interact with certain medications, such as antibiotics, diuretics, and medication for osteoporosis or high blood pressure, potentially affecting their effectiveness.

3. Kidney issues

People with kidney problems may have difficulty excreting excess magnesium, leading to high levels in the blood, which can be harmful.

4. Cardiovascular concerns

Excessive magnesium intake can cause low blood pressure, irregular heartbeat, and difficulty breathing, especially in individuals with underlying heart conditions.

5. Allergic reactions

Some people may experience allergic reactions to magnesium supplements, such as rash, itching, or difficulty breathing.

Is it safe to take magnesium glycinate everyday?

Taking magnesium glycinate daily is generally safe for most people, but it is important to consult with a healthcare provider before starting any new supplement regimen to ensure it is appropriate for your individual needs and circumstances. This study, published in Scientica, also states that magnesium intake through diet as well as supplementation is safe.

Also Read: Boost your brain power: Increase your magnesium intake with these tips

How much magnesium glycinate should I take?

The amount magnesium supplements various from person to person, depending on age and other factors. The National Institute of Health, provides a basic guideline.

  • A six month old baby,  both male and female, can take up to 30 mg
  • A 7-12 month old baby, both make and female, can take up to 75 mg.
  • A child of 1-3 years, both male and female, can take up to 80 mg
  • A child of 4-8 years, both male and female, can take up to 130 mg
  • A child of 9-13 years, both male and female, can take up to 240 mg.
  • A 14-18 year old male can take 410 mg, while a female can take 360 mg.
  • A 19-30 year old male can take 400 mg, while a woman can take 310 mg.
  • Over 31 years, a man take up to 420 mg, and a woman can take up to 320 mg.

What is magnesium glycinate best for?

Magnesium glycinate is best known for its potential benefits in promoting relaxation, improving sleep quality, and reducing symptoms of anxiety. “It is also well-absorbed and may be less likely to cause digestive issues compared to other forms of magnesium supplements,” states Shah.

Sources of magnesium glycinate

According to the National Institute of Health, your daily diet is enough to help you reach your magnesium consumption goals. Magnesium can be found in:

  • Nuts and seeds
  • Legumes
  • Spinach
  • Cereals
  • Yoghurt
  • Milk
  • dairy products

Which is better magnesium citrate or magnesium glycinate?

Magnesium citrate is better for relieving constipation, while magnesium glycinate is often preferred for its calming and relaxing effects. “The choice between the two depends on individual needs and preferences,” says Shah.

What happens to your body when you take magnesium glycinate?

When you take magnesium glycinate, it is absorbed into your bloodstream and helps support muscle and nerve function, blood pressure regulation, bone health, and energy production.


If you are unable to meet your daily intake goal of magnesium, then magnesium glycinate is a good magnesium supplement to consider. Magnesium can help with many things such as lowering blood pressure, regulating blood sugar, preventing headaches. Magnesium glycinate is tolerated and absorbed well in our bodies.

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About the Author

Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More

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