Magnesium Glycinate: Benefits, Cautions and Side Effects

Jun. 13

Magnesium is involved in numerous chemical reactions in the body that help regulate muscle and nerve function, blood sugar levels, blood pressure, and heart rate. Over 50 percent of the population is deficient in magnesium and a recent TikTok trend suggests that everyone could benefit from taking a magnesium glycinate supplement. Read on to see if magnesium glycinate is right for you.

Key takeaways:

Magnesium is known to improve the quality of sleep as well as symptoms of anxiety.
Magnesium enhances sleep by regulating circadian rhythm and improving metabolic and cardiovascular health, which are shown to improve sleep.
Getting enough magnesium in the diet is essential, and eating a range of healthy foods, such as leafy greens, beans, and whole grains, can boost magnesium levels.
Magnesium supplements are not meant for everyone, and those with kidney disorders or diabetes should check with a medical doctor before taking magnesium supplements.

What is magnesium glycinate?

Magnesium is an essential mineral used by the body to support normal bodily functions, such as energy maintenance and muscle function and even helps regulate heart rhythm and blood pressure.

Magnesium gluconate is the combination of magnesium and the amino acid glycate. Combining magnesium with the amino acid glycate is said to increase the absorption of magnesium. Therefore, it helps the supplemental mineral work better to support the functions of the body.

Magnesium glycinate is generally chosen over other forms of magnesium as it’s known to be well tolerated by most people and is less likely to cause gastrointestinal issues, such as gas, bloating, and upset stomach.

How magnesium can help sleep better

Magnesium regulates a number of biochemical reactions in the body, including circadian rhythm and melatonin levels, and can therefore help promote better, deeper sleep at night by regulating sleep and wake cycles. Magnesium is also known to help the brain and body relax by activating the parasympathetic nervous system. This process relaxes the body and can help increase a deeper night's rest.

Studies also show a direct relationship between magnesium and increased sleep by improving metabolic and cardiovascular health. This process helps you feel more awake and energized throughout the day. Those that generally feel tired or want to nap during the day may feel less inclined to do so and potentially have a better sleep at night.

Other benefits of magnesium glycinate

There are many other benefits to taking magnesium supplements or increasing magnesium in your everyday diet.

Healthy muscle function. Magnesium aids in regular muscle contraction and release function. Adequate magnesium levels are known to help prevent muscle cramps and spasms and can support overall muscle function for athletes and those with active lifestyles.
Bone health. Magnesium plays a crucial role in maintaining healthy bones by regulating calcium levels. Adequate magnesium levels are essential for bone development and strength.
Cardiovascular health. Magnesium helps maintain a healthy heart rhythm and blood pressure regulation, which can help improve overall cardiovascular function and quality of cardiovascular activity.
Can assist with stress and anxiety. Magnesium is essential in helping regulate the body’s stress response. Studies suggest that low magnesium levels are linked to higher rates of anxiety and depression.

There are also a number of other interesting findings that conclude low magnesium levels can play a part in the increased likelihood of Alzheimer’s disease and stroke as well as increased pain of migraine headaches. At this time however, more studies are needed to come to concrete conclusions before relying on these limited findings.

Do you need magnesium glycinate?

Determining if you need magnesium supplementation can be done by understanding the signs and symptoms of magnesium deficiency. Magnesium deficiency can present as:

Muscle cramps or weakness
Loss of appetite
Fatigue
Headaches
Difficulty staying asleep
Increased anxiety symptoms

Most medical doctors that suspect a magnesium deficiency will send patients for blood work that can determine if they have a magnesium deficiency.

Over half of the population is considered deficient in magnesium, and taking over-the-counter supplements can benefit most healthy adults. However, there are a number of ways to add magnesium into your diet to increase levels naturally.

How to add more magnesium to your diet

The best way to get more magnesium is by naturally adding healthy, magnesium-rich foods to your diet.

Leafy greens and vegetables. Spinach, kale and collard greens are great sources of magnesium and can be enjoyed at every meal and added to smoothies and sauces.
Nuts and seeds. Almonds, cashews, and pumpkin seeds are among the best ways to get magnesium in your diet. One ounce of pumpkin seeds is 37 percent of your daily magnesium intake.
Whole grains. Whole wheat quinoa, brown rice, and bread are all great sources of magnesium and can be enjoyed with stir-fry or on its own.
Legumes. Black beans, kidney beans, and chickpeas are high in magnesium and great in salads or baked.
Avocado. Avocado is an excellent source of magnesium and can be enjoyed with toast or used in numerous meals.
Dark chocolate. This delicious treat is high in magnesium, and enjoying good-quality dark chocolate is great as a treat after a meal or added on top of oatmeal.
Plant-based milk products. Non-dairy milk, such as soy milk, is high in magnesium and can be enjoyed alone or in baking.
Bananas. Although not one of the highest percentages of magnesium, bananas have 8 percent of your daily intake and are easy to take as a snack between meals.

Magnesium supplements: Cautions and side effects

Speaking to your medical doctor before starting supplements, such as magnesium glycinate, is important as there are contraindications for certain people. Taking magnesium glycinate can cause harmful side effects for some people with certain medical conditions.

Diabetes. Magnesium can lead to hypoglycemia (low blood sugar). Therefore, it’s advised that anyone who is or may be diabetic discuss taking magnesium with an endocrinologist before adding the supplement to your diet.
Low heart rate. Magnesium helps lower blood pressure and heart rate. Those with low heart rates should not take magnesium without a doctor’s consent.
Blood pressure medications. Some blood pressure medications can negatively interact with magnesium supplements. It’s essential to check with your doctor if you are on any other medications before taking magnesium.
Kidney issues. Magnesium can be hard to digest, and therefore, it is suggested that anyone with kidney health issues should not take magnesium supplements.

Magnesium is an essential nutrient that can aid in a number of bodily functions to improve quality of life, including better sleep. Although taking over-the-counter magnesium supplements is not meant for everyone, such as those with diabetes or kidney issues, a magnesium supplement can be beneficial to add to your everyday diet. Eating enough leafy greens and adding beans and whole grains to your diet can help can also help you meet your daily magnesium needs.

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