Magnesium Glycinate: Benefits, Uses, and Dosage

Magnesium glycinate is a highly bioavailable form of magnesium made by bonding magnesium to the amino acid glycine. 

This popular magnesium supplement has been linked to several health benefits, including more restful sleep and better mood regulation.

Discover five unique benefits of magnesium glycinate and learn about the early warning signs of magnesium deficiency.

Magnesium basics

Magnesium is an essential mineral involved in over 350 enzymatic biochemical reactions needed to regulate and maintain normal physiological functions. 

Magnesium helps facilitate muscle and nerve function, supports metabolic processes, promotes steady blood sugar levels, and is critical for healthy blood pressure. 

It also is involved in protein synthesis, bone and muscle development, and the expression and repair of DNA. 

Compared to other minerals, the body isn’t very efficient at storing magnesium, and consistent dietary intake is necessary to maintain adequate levels. 

Watch the video below to learn why magnesium glycinate differs from other forms of magnesium. 

What is magnesium glycinate?

Magnesium glycinate, also known as magnesium bisglycinate, is a combination of elemental magnesium and the amino acid glycine. 

This form of magnesium is highly bioavailable, primarily due to the addition of glycine, which enhances mineral absorption in the digestive tract. 

Because of its chemical composition, magnesium glycinate is more stable and soluble, which allows it to bypass some of the common barriers that can significantly reduce the absorption of other forms of magnesium.

Due to its excellent absorption rate, magnesium glycinate has become a popular supplement and is widely available as capsules, powders, or chewable tablets. 

5 uses and benefits of magnesium glycinate

Though magnesium is best obtained from foods and other natural sources, magnesium glycinate supplementation has been linked to various impressive therapeutic effects.

Here are five incredible benefits of magnesium glycinate.

1. May support restful sleep

It’s estimated that one in three adults suffers from insomnia, leaving many to turn to natural sleep aids to achieve a good night’s sleep.

Supplementing with magnesium glycinate can support more restful sleep by enhancing the production of melatonin, a critical hormone needed to regulate the sleep-wake cycle. 

Magnesium glycinate can also promote muscle relaxation, which may decrease the time it takes to fall asleep as well as reduce sleep disturbances.

2. Promotes muscle relaxation

Magnesium glycinate has been shown to support healthy muscle function, help reduce the severity of cramps and restless legs syndrome, and mitigate muscle fatigue and soreness from physical exertion. 

A study published in the Journal of Strength and Conditioning Research found that magnesium glycinate supplementation significantly reduced muscle soreness and perceived recovery in college-aged men and women after bench press sessions. 

3. Helps improve mood

Magnesium glycinate can help improve symptoms of mood disorders, including depression and anxiety, while also mitigating the effects of chronic stress. 

This is likely due to its potential to promote balanced levels of cortisol, adrenaline, and adrenocorticotropic hormone (ACTH), a pituitary hormone that triggers cortisol release from the adrenal gland. 

In combination, these hormones play crucial roles in the body's stress response. By promoting balanced hormone levels, magnesium glycinate can help regulate the body's reaction to stress, reduce feelings of anxiety, and enhance overall mood stability.

Magnesium has also been found to promote the production of serotonin and gamma-aminobutyric acid (GABA), two critical neurotransmitters involved in mood regulation and relaxation.

A study published in Medical Hypothesis found that “Case histories are presented showing rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Magnesium was found usually effective for treatment of depression in general use.”

4. May reduce arterial stiffness

Arterial stiffness is a key characteristic of atherosclerosis, a condition in which the muscular walls of the arteries become hardened. This stiffness impairs the arteries' ability to expand and contract effectively, making it more challenging for the heart to pump blood efficiently.

Impaired vascular function can lead to hypertension, widely known as high blood pressure, which significantly increases the risk of heart disease, stroke, metabolic syndrome, and other health conditions. 

Magnesium glycinate has shown potential for reducing high blood pressure by promoting relaxation of the vascular muscle walls of the arteries. 

This relaxation allows for better blood flow and decreased resistance, which can help lower overall blood pressure levels and support cardiovascular health.

“Magnesium glycinate can support vasodilation, which benefits those with high blood pressure,” explains Dr. Berg. “Magnesium also plays a crucial role in regulating calcium levels, which can help prevent the formation of calcified arterial plaques.”

5. Potential to alleviate migraines

Migraines are a widespread neurological health issue that can cause severe pain and throbbing on one side of the head, light sensitivity, and nausea. 

Though more research is needed, magnesium glycinate may help manage migraine headaches by minimizing cortical spreading depression, a wave of electrical brain signaling that triggers visual and sensory changes.

Magnesium may also alter neurotransmitter release in the brain, which can help stabilize neuronal activity and reduce the frequency and intensity of migraine attacks.

A study published in Neurology found that 300 milligrams of magnesium supplementation was likely effective for migraine prevention.

Dosage

Most magnesium glycinate supplements contain between 100 and 400 mg of magnesium per serving.  

The Food and Nutrition Board recommends a dietary allowance (RDA) of 400 milligrams of magnesium daily for adult men and 310 milligrams for adult women to help prevent deficiency.

However, a qualified health claim approved by the Food and Drug Administration (FDA) sets the upper limit for supplementation at 350 mg of magnesium per day. 

This limit is set to prevent potential adverse effects, such as diarrhea and abdominal cramping, which can occur with excessive magnesium intake from non-food sources.

It’s important to remember that dosages can vary depending on the product formulation and individual health needs. To minimize the risk of adverse effects, it’s crucial to consult a healthcare provider before incorporating magnesium supplements into your routine. 

Downsides of magnesium glycinate

Although magnesium glycinate appears to be one of the best-tolerated forms of magnesium, there are potential downsides to consider. 

The most prevalent side effect of magnesium supplementation is its laxative effect. Though magnesium glycinate is less likely to irritate the gastrointestinal tract than other forms of magnesium, high doses can cause diarrhea in sensitive individuals.

Excessive intake of daily magnesium supplements can lead to dangerously low blood pressure, also known as hypotension, especially in those taking antihypertensive medications. Low blood pressure can cause side effects, such as blurred vision, dizziness, and fainting.  

Additionally, magnesium glycinate supplements may decrease the absorption and effectiveness of certain medications, including:

• Anticoagulants 

• Antihistamines

• Benzodiazepines

• Beta-blockers

• Corticosteroids

• Nonsteroidal anti-inflammatory drugs (NSAIDs)

• Serotonin-norepinephrine reuptake inhibitors (SNRIs) 

However, this list is not exhaustive, and individuals taking any medications should consult their healthcare provider before changing their diet, supplement routine, or prescriptions. 

Signs of magnesium deficiency

Magnesium deficiency is widespread. It’s estimated that 50 percent of the U.S. population has inadequate magnesium levels, often linked to diets high in processed foods, grains, and sugar. 

In addition, factors such as type 2 diabetes, alcohol consumption, low stomach acid, and frequent antacid use can also contribute to magnesium deficiency. 

Because magnesium plays such a profound role in maintaining normal physiological functions, not eating enough magnesium-rich foods, such as leafy green vegetables, dark chocolate, nuts, and seeds, can lead to several complications.

Common signs of a magnesium deficiency include:

• Muscle cramps

• Anxiety

• Low stress tolerance

• Sleep issues 

• Irritability

• Brain fog

• Loss of appetite

• Fatigue

• Weakness

• Numbness and tingling

• Irregular heartbeat

Diagnosing a magnesium deficiency can be challenging, as the majority of magnesium is stored in bones rather than circulating in the bloodstream. 

As a result, standard blood tests may not accurately reflect an individual's overall magnesium status, often leading to underdiagnosis or misdiagnosis of magnesium deficiency.

However, magnesium status can be more accurately assessed using a magnesium red blood cell (RBC) test, which evaluates the concentration of magnesium within red blood cells. This method provides a better indication of magnesium levels in the body, as it reflects long-term magnesium status rather than just the transient levels found in the bloodstream.

Other beneficial forms of magnesium

Dietary magnesium supplements come in a variety of forms, with at least 11 different types available for purchase over the counter.

Magnesium glycinate supplements are one of the most popular options. However, other magnesium supplements, such as magnesium citrate, L-threonate, orotate, and sulfate, may also offer health benefits. 

Magnesium citrate is a saline laxative that may relieve mild constipation by increasing water retention in the small intestine.

Magnesium L-threonate combines magnesium with threonic acid. This form of magnesium can pass through the blood-brain barrier, which may help support neurological functions and improve migraines and cognitive function.

Magnesium orotate is a magnesium salt linked to improved energy production. It’s often used by athletes to enhance oxygen uptake and improve muscle function and electrolyte balance.

Magnesium sulfate, widely known as Epsom salt, can also be used to relieve muscle cramps and constipation. 

Soaking in a warm bath with two cups of magnesium sulfate can help reduce muscle tightness, soreness, and pain. Consuming two tablespoons of pure Epsom salts diluted in eight ounces of water can attract fluid into the large intestines, helping soften stool and facilitate easier bowel movements.

Magnesium oxide is another common magnesium supplement often used for migraine management and constipation. However, it can irritate the digestive system and is considered less bioavailable than other supplements.

Key takeaways

Magnesium glycinate is a popular dietary supplement that combines elemental magnesium with the amino acid glycine, enhancing its bioavailability and minimizing intestinal irritation.

Maintaining optimal magnesium levels offers numerous health benefits, including the potential to prevent migraines, support healthy blood pressure, and improve sleep quality.

However, high doses may interact with certain medications or cause digestive discomfort, and it’s recommended to consult your healthcare provider before introducing new dietary supplements into your routine. 

FAQ

1. What does magnesium glycinate do for you?

Magnesium glycinate can help support individuals by lowering blood pressure and reducing the occurrence of cramps and muscle spasms. Additionally, it may enhance sleep quality, improve mood, and alleviate migraine symptoms.

2. What is the downside of magnesium glycinate?

When taken in recommended amounts, magnesium glycinate generally has fewer side effects compared to other forms of magnesium.  However, taking too much magnesium may lead to diarrhea and vomiting. 

Additionally, those who are pregnant, have kidney disease, or are taking medications should consult their healthcare provider before incorporating magnesium glycinate into their routine. 

3. Is it okay to take magnesium glycinate every day?

Yes, it’s safe for healthy adults to take magnesium glycinate daily. However, it’s recommended to consult your healthcare provider before starting any new dietary supplement to ensure it aligns with your individual health needs and conditions.

4. Does magnesium glycinate make you sleepy?

Yes, magnesium glycinate can promote more restful sleep as it helps calm the nervous system, relax muscles, and alleviate anxiety in those who struggle to fall asleep.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/33009349/ 

2. https://pubmed.ncbi.nlm.nih.gov/16542786/ 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335449/ 

4. https://nap.nationalacademies.org/read/5776/

5. https://www.fda.gov/media/155304/