7 Health Benefits of Magnesium Glycinate

There are many forms of magnesium used in dietary supplements. A highly bioavailable form of this mineral that may support overall health is magnesium glycinate. Magnesium glycinate benefits can include easing anxiety, supporting bone health, managing blood sugar, and improving sleep.

Magnesium is a mineral found in foods like beans, seeds, and vegetables. It's involved in more than 300 biochemical reactions, such as regulating the body's stress response. You may take magnesium glycinate for sleep at night, for example, and ease stress.

It's possible to meet magnesium needs with a balanced diet. Some people require supplemental magnesium to meet their daily needs and maintain optimal blood levels.

1. Can Relieve Stress and Anxiety 

Magnesium plays an important role in the body's stress response. Having low blood levels of this mineral may worsen stress and anxiety symptoms. Research has shown that taking magnesium glycinate may reduce anxiety symptoms.

Magnesium supplements have been shown to help reduce stress levels in people with certain health conditions, such as fibromyalgia. These supplements also can decrease stress related to surgical procedures.

A review published in 2017 found that magnesium supplements could improve subjective anxiety symptoms. The researchers noted that more high-quality studies are needed to fully understand how magnesium glycinate supplements may benefit people with anxiety.

2. Decreases the Risk of Heart Disease

Magnesium is an important mineral for at least 300 biochemical reactions in the body, including those that impact heart health. Research has shown that magnesium may improve the function of the heart muscle to regulate heart rhythm. This can help prevent arrhythmia, or when the heart beats too fast or too slow.

Some evidence suggests that magnesium can decrease inflammation in the body. Supplementation may also improve lipid profiles, or levels of fats in the blood. Both of these are significant risk factors for heart disease, which is the leading cause of death in the U.S.

3. Has Been Shown To Manage Blood Sugar

Having low blood levels of magnesium can negatively impact the body's ability to manage blood sugar. People with high blood sugar, such as those with diabetes, are more likely to develop low magnesium. You may lose magnesium by frequently urinating and taking certain medications.

A study published in 2021 that included 300 people with diabetes found that those with uncontrolled blood sugar had significantly lower magnesium levels. The study authors found that 65.8% of the participants with a hemoglobin A1c (HbA1c) exceeding 7% had low magnesium levels. HbA1c is a long-term marker of blood sugar control.

Taking a magnesium supplement, such as magnesium glycinate, could improve blood sugar and magnesium levels in people with high blood sugar. Research has found that magnesium supplements significantly reduce fasting blood sugar levels and improve insulin sensitivity.

4. May Improve Sleep

A magnesium glycinate supplement could be a helpful addition to your wellness routine if you have sleep problems. Magnesium binds to and increases the activity of receptors for gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that promotes sleep.

Research has shown that magnesium glycinate may improve sleep quality in those with sleep disturbances. A study published in 2021 noted a trend that people with the highest dietary magnesium intake, including from food and supplements, were more likely to report better sleep quality. These people were also less likely to have short sleep duration. Note that this result was not statistically significant and more research is needed.

Some evidence suggests that people who have lower blood levels of magnesium tend to have poorer sleep quality. Magnesium glycinate supplements might help maintain magnesium levels and support restful sleep.

5. May Lower Blood Pressure

Maintaining optimal magnesium levels is essential for healthy blood pressure. Magnesium promotes the release of nitric oxide. This signaling molecule helps relax blood vessels and maintains blood pressure.

A review published in 2022 analyzed the findings from 24 studies. The researchers found that people with diabetes who took magnesium supplements had significant reductions in systolic and diastolic blood pressure.

6. Might Support Bone Health

Magnesium is an essential mineral for bone health. It helps form bones and increases bone mineral density, both of which can prevent osteoporosis. This condition is characterized by brittle and weak bones that can fracture easily.

Research has shown that magnesium can also regulate blood levels of calcium and vitamin D. Both of these nutrients are essential for bone health.

7. Might Treat Depression

Magnesium glycinate may also help reduce depression symptoms in some people. A study published in 2022 included people with major depressive disorder who took 250 milligrams (mg) of magnesium, along with an antidepressant drug, daily for six weeks. The participants reported reductions in depression symptoms starting in the fourth week of treatment.

How To Take

Magnesium supplements, including magnesium glycinate, can be taken with or without food. You can take them at any time of day or night. Some people take magnesium glycinate before bed to promote restful sleep. 

Magnesium glycinate can also be taken in single doses or multiple doses throughout the day. The supplement is available in capsule, liquid, and chewable form. It's important to choose the right type based on your needs.

Dosage 

Adults need between 310 and 420 mg of magnesium per day, depending on their age and sex. This recommendation is for total dietary intake, including magnesium found naturally in food and supplements.

The tolerable upper intake level (UL) is the maximum daily intake of a nutrient unlikely to cause harm. It's currently set at 350 mg of magnesium per day. Keep in mind that the UL only applies to supplemental magnesium. This is why the UL is lower than the recommended magnesium intake for some ages.

Research has shown that doses higher than 350 mg are generally safe and effective. It's safest to stick to the recommendation and only take doses higher than 350 mg if prescribed by a healthcare provider.

Is Magnesium Glycinate Safe?

Magnesium supplements, such as magnesium glycinate, are safe in recommended doses. These supplements aren't linked to significant side effects when used correctly. Magnesium glycinate is also safe for people who are pregnant or breastfeeding, as well as children and adolescents.

It's a good idea to discuss magnesium glycinate with a healthcare provider before taking it. They can test for low blood levels of magnesium and recommend a specific dosage to treat a deficiency.

Potential Drug Interactions

Magnesium glycinate may reduce the absorption of or interact with some commonly prescribed medications. These include:

• Antibiotics: Magnesium glycinate may decrease the absorption of tetracycline and quinolone antibiotics. Take antibiotics two hours before or at least four hours after taking a magnesium supplement.
• Blood pressure-lowering drugs: Magnesium glycinate has blood pressure-lowering effects. Check with a healthcare provider before taking magnesium glycinate, especially in high doses, if you take drugs to lower your blood pressure.
• Osteoporosis medications: Magnesium glycinate may reduce the absorption of bisphosphonate medications. Take these medications at least two hours before or after taking a magnesium supplement.

Taking certain medications can deplete the body's magnesium stores by increasing excretion through the urine. Diuretics, diabetes medications like metformin, and drugs that treat acid reflux can increase the risk of magnesium deficiency.

What To Look For

There are a few things to keep in mind if you're interested in purchasing a magnesium glycinate supplement. It's best to purchase supplements that have undergone third-party testing from independent laboratories. Look for seals from organizations like NSF International, USP, or ConsumerLab. These organizations set strict standards for supplement quality and manufacturing safety.

It's also important to consider the form, price, and dose of magnesium supplements. Some people require larger doses of supplemental magnesium. You might need to take several capsules to meet your daily needs. Ask a healthcare provider if you're not sure how much magnesium to take.

Can You Take Too Much?

Magnesium glycinate is considered safe and isn't linked to serious side effects when used appropriately. It's still possible to take in too much magnesium from dietary supplements. Taking very high doses of magnesium could cause side effects like nausea, stomach cramping, and diarrhea.

It's rare, but taking in excessively high doses of supplemental magnesium could lead to magnesium toxicity. Magnesium toxicity is fatal, and most cases are the result of intentional or accidental overdoses. People with kidney failure, young children, and older adults are more likely to have high blood levels of magnesium.

Magnesium Glycinate Side Effects

Magnesium glycinate is less likely to cause side effects, such as gastrointestinal distress, than other forms of magnesium, like magnesium oxide. Taking high doses of any kind of magnesium can lead to symptoms such as:

• Abdominal pain
• Diarrhea
• Nausea

You may need to reduce your dose if you experience these side effects. Make an appointment with a healthcare provider if you have questions about magnesium glycinate dosing.

A Quick Review

Magnesium glycinate is an absorbable form of magnesium that may benefit health in several ways. Supplements can ease anxiety and depression symptoms, improve sleep, and decrease high blood sugar.

It's best to choose a high-quality product from a trusted company if you want to take magnesium glycinate. Talk to a healthcare provider before starting a supplement, and stick to safe dosage recommendations.