Magnesium Glycinate: Benefits, Uses, Supplements and Side Effects

Magnesium is an essential mineral that supports many processes in the body, such as muscle function, nerve activity, and bone strength [1]. Magnesium deficiency is common, with studies suggesting a significant portion of the global population may not meet the recommended daily intake [2]. Magnesium glycinate is a specific form of magnesium that has been studied for its potential for enhanced absorption and high tolerability.

This article discusses what magnesium glycinate is, some of the possible benefits and mechanisms of action suggested by preliminary research, food sources of magnesium, and known side effects.

What is Magnesium Glycinate?

Magnesium glycinate is a dietary supplement that combines magnesium with the amino acid glycine. This chelated combination is often considered to enhance the bioavailability of magnesium, making it potentially easier for the body to absorb and utilise compared to some other forms [1]. Unlike other forms of magnesium, such as magnesium oxide or magnesium citrate, magnesium glycinate is often gentle on the digestive system, potentially reducing the likelihood of gastrointestinal discomfort. This makes it an alternative choice for individuals who have difficulty absorbing magnesium or those who are sensitive to its potential side effects. In the next section, we will explore the areas of health where magnesium glycinate is being researched and how it might contribute to your overall health and well-being.

Potential Benefits of Magnesium Glycinate

Magnesium glycinate is a highly bioavailable form of magnesium that may be associated with a range of health benefits. Research is ongoing to fully understand the efficacy of magnesium glycinate in these areas.

1. May Support Better Sleep

Magnesium may help improve sleep quality by promoting relaxation and calming the nervous system [3]. While direct evidence for magnesium glycinate specifically increasing melatonin is limited, magnesium does help calm the nervous system by regulating neurotransmitters [3], making it potentially easier to fall asleep and stay asleep throughout the night. This can be particularly beneficial for those who struggle with mild insomnia or other sleep disturbances related to magnesium insufficiency [3].

2. May Help Reduce Anxiety and Stress

Magnesium glycinate has been shown in some preliminary studies to help reduce anxiety and stress levels by regulating neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA) [3]. GABA helps calm the nervous system, promoting a sense of relaxation and reducing feelings of anxiety. Magnesium also plays a role in the production of serotonin, a mood-regulating neurotransmitter. By supporting healthy levels of these neurotransmitters, magnesium glycinate is hypothesised to help improve overall mental well-being [3].

3. Muscle Recovery & Cramps

Magnesium is essential for proper muscle function and can help reduce involuntary muscle cramps and spasms. Magnesium glycinate, in particular, is often used to relieve muscle tension and promote muscle relaxation. It works by regulating calcium levels in the muscles, which can help prevent cramping and spasms linked to magnesium deficiency [1]. Magnesium also plays a role in energy production, which can help support muscle recovery after exercise.

4. Possible Role in Heart Health

Magnesium is crucial for maintaining a healthy heart and normal blood pressure [4]. Magnesium glycinate and other forms of magnesium can help support heart health by regulating heart rhythms and contributing to the maintenance of blood pressure already within the normal range [4]. A randomised trial involving magnesium glycinate supplementation suggested a potential benefit in lowering blood pressure in middle-aged adults, though more large-scale studies are needed [5]. Magnesium is known to work by relaxing the smooth muscles in the blood vessels, allowing for better circulation and reducing the risk of heart disease in cases of deficiency [1].

5. Supports Bone Strength

Magnesium is essential for maintaining strong, healthy bones. Magnesium glycinate can help improve bone health by increasing bone mineral density and reducing the risk of osteoporosis [1]. It works by regulating calcium levels in the body, which is necessary for proper bone mineralisation and by influencing the metabolism of vitamin D [1].

6. Digestive Support

Some forms of Magnesium are known to support digestive health by promoting regular bowel movements. Magnesium salts, such as magnesium oxide or citrate, are commonly used as laxatives because they attract water into the intestines, which can help soften stool and encourage regularity. While magnesium glycinate is considered gentler on the stomach and less likely to cause a strong laxative effect than other forms, adequate magnesium intake is crucial for normal gastrointestinal function [1]. However, its primary role is not typically for treating inflammatory bowel diseases, and this should be discussed with a specialist.

7. Boosts Energy Levels

Magnesium plays a crucial role in energy production in the body. Magnesium glycinate can help boost energy levels by supporting the production of adenosine triphosphate (ATP), the primary energy currency of the cell. It works by activating enzymes involved in the production of ATP, which can help reduce feelings of fatigue associated with magnesium deficiency and improve overall energy levels [1]. Magnesium also helps regulate blood sugar levels, which can help prevent energy crashes throughout the day.

Risks and Side Effects of Magnesium Glycinate

Magnesium is generally safe for most people when taken at recommended doses. However, it is important to be aware of the risks associated with excessive intake, especially when using supplements.

Risks Associated with Excess Magnesium

Taking too much magnesium, especially with high-dose supplements, can lead to serious health problems, such as:

• Loose stools, nausea, abdominal cramps, and diarrhoea (common)
• Irregular heartbeat, muscle weakness, and low blood pressure (rare, often only in severe overdose or with underlying conditions)
• Increased risk of toxicity (hypermagnesemia) for people with impaired kidney issues or those taking high doses [1]. Individuals with reduced kidney function must strictly limit or avoid magnesium supplements unless directed by a physician.

Possible Side Effects of Magnesium Glycinate

While magnesium glycinate is generally well-tolerated, some individuals may experience side effects, especially when taking high doses. These side effects may include:

• Diarrhoea
• Nausea
• Stomach cramps
• Gastrointestinal irritation

Natural Sources of Magnesium

Magnesium is naturally present in a variety of foods, which can help maintain healthy levels in the body [2]. Some excellent dietary sources include:

• Dark leafy greens, especially spinach
• Nuts such as almonds and pumpkin seeds
• Seeds, including chia and flax seeds
• Whole grains like brown rice and quinoa
• Beans and legumes
• Fish, particularly mackerel
• Avocados and bananas
• Dark chocolate (high in cocoa solids)

Conclusion

Magnesium glycinate offers a range of potential benefits, primarily by ensuring adequate intake of this essential mineral, from supporting bone health and heart function to promoting better sleep and reducing stress [1],[3]. As a well-tolerated form of magnesium, it is a popular choice for those seeking to optimise their overall well-being. However, it is crucial to be aware of the possible side effects and the need for personalised dosing. Always consult with a qualified healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications that might interact with magnesium. By taking a proactive and informed approach to your health, you can safely incorporate magnesium glycinate into your daily routine and experience its potential benefits for your mind and body.

Disclaimer:

This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment, diet, or supplement regimen.

Frequently Asked Questions (FAQs)

What is magnesium glycinate used for?

Magnesium glycinate is a supplement used to address potential magnesium deficiency, which may help in managing symptoms related to stress, anxiety, and muscle tension, and supports overall bone and cardiovascular health.

Is magnesium glycinate a sleeping aid?

Magnesium glycinate is not a traditional sleeping pill, but due to its calming effect on the nervous system and role in muscle relaxation, some people use it as a supplement to aid in falling asleep and improving sleep quality.

What happens to your body when you take magnesium glycinate?

When you take magnesium glycinate, the magnesium component helps in over 300 enzyme systems, including regulating neurotransmitters, supporting healthy muscle and nerve function, aiding in ATP (energy) production, and supporting bone mineral density. The glycine component also provides a mild calming effect.

Who should avoid magnesium glycinate?

People with pre-existing conditions like significant kidney disease, severe heart conditions, or those taking certain medications (such as some antibiotics or diuretics) should consult a doctor before using magnesium glycinate supplements to avoid interactions or toxicity.

How can you get magnesium naturally?

Magnesium is naturally available in a variety of foods, including dark leafy greens (like spinach), nuts (almonds), seeds (pumpkin seeds), whole grains (quinoa), and legumes. Magnesium glycinate itself is a synthesised supplement form.

How much magnesium glycinate should I take before bed?

The appropriate dosage of any supplement, including magnesium glycinate for sleep, varies widely based on individual needs, dietary intake, and overall health status. Always seek medical advice from a doctor or pharmacist to determine the correct and safe dosage for your specific needs.

References

[1] Razzaque, M. S. (2018). Magnesium: Are we consuming enough? Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

[2] Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483

[3] Rawji, A., Peltier, M. R., Mourtzanakis, K., Awan, S., Rana, J., Pothen, N. J., & Afzal, S. (2024). Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: A systematic review. Cureus, 16(4), e59317. https://doi.org/10.7759/cureus.59317

[4] Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2017). Dietary magnesium and cardiovascular disease: A review with focus on epidemiological studies. Nutrients, 9(5), 419. https://doi.org/10.3390/nu9050419

[5] Sesso, H. D., Copeland, T., Coates, J. L., Solano, O. A., Clar, A., Roche, E. C., Chandler, P. D., Manson, J. E., & Rist, P. M. (2020). Abstract P161: Randomised trial of magnesium glycinate supplementation and blood pressure in middle-aged adults. Hypertension, 76(Suppl_1). https://doi.org/10.1161/hyp.76.suppl_1.p161