Overview
Magnesium is an essential mineral for your body. If you have diabetes or inflammatory bowel disease (IBD) magnesium levels will drop and magnesium glycinate supplements can help. Even alcohol or certain medications can deplete your magnesium levels so supplementation is worth considering.

Many Americans don’t get enough magnesium. Fortunately severe deficiency symptoms are rare because your kidneys regulate magnesium levels well.

The Recommended Dietary Allowance (RDA) for magnesium varies by age and sex but is generally 300-420 mg per day for most adults. Meeting this will support:

Blood pressure Cardiovascular disease, stroke, type 2 diabetes Bone health Migraines Magnesium glycinate for low magnesium. Tolerated well and absorbed well.

What Is Magnesium Glycinate?

Magnesium supplements come in many forms. For instance, magnesium oxide is a cost-effective option, but it’s poorly absorbed and mainly used for relieving heartburn or constipation.

Magnesium glycinate, however, combines magnesium with glycine, an amino acid. This combination improves absorption through the small intestine, making it an excellent choice for boosting magnesium levels efficiently.

Benefits of Magnesium Glycinate

Magnesium glycinate is associated with several health benefits, including:

• Reducing anxiety
• Enhancing bone health
• Managing blood sugar levels for people with diabetes and potentially lowering the risk of type 2 diabetes
• Supporting heart health by maintaining regular rhythms
• Easing premenstrual syndrome (PMS) symptoms
• Improving exercise performance
• Reducing chronic pain

Some research has even highlighted magnesium’s potential to help with fibromyalgia and reduce risks of heart failure, stroke, and diabetes.

Signs of Magnesium Deficiency

An estimated 50% of Americans have magnesium deficiencies. Common RDAs for magnesium are as follows:

Age	Females	Males
14–18 years	360 mg	410 mg
19–30 years	310 mg	400 mg
31 years and older	320 mg	420 mg

Higher requirements may apply if you’re pregnant or breastfeeding.

Symptoms of magnesium deficiency include:

• Loss of appetite
• Nausea and fatigue
• Vomiting
• Muscle cramps, tingling, or contractions
• Irregular heartbeat
• Seizures

Deficiency can result from factors like excessive alcohol use, chronic diarrhea, poorly managed diabetes, malnutrition, or certain medications.

How to Use Magnesium Glycinate Supplements

If recommended by a healthcare provider, magnesium glycinate is available in pill or powder form. It’s best taken with food to reduce potential stomach discomfort.

If you’re on medications, consult a pharmacist or doctor to avoid interactions. Magnesium can interfere with the absorption of certain drugs.

Risks of Excess Magnesium

It’s rare for healthy individuals to experience magnesium toxicity since the kidneys regulate excess amounts. However, taking too much magnesium through supplements can lead to:

• Low blood pressure
• Nausea and vomiting
• Facial flushing
• Muscle weakness
• Irregular heartbeat
• Severe cases like cardiac arrest

To avoid overconsumption, track magnesium intake from both supplements and food.

Natural Sources of Magnesium

Magnesium is naturally abundant in many foods, including:

• Leafy greens like spinach and Swiss chard
• Nuts and seeds such as pumpkin, chia, and sesame
• Beans and lentils
• Whole grains like oats and quinoa
• Fruits like bananas, figs, and blackberries
• Fish, particularly halibut

Choosing organic produce may enhance magnesium intake since healthier soil tends to yield more nutrient-rich crops.

Risks and Precautions

While magnesium supplements are generally safe, it’s essential to take precautions:

• Check labels for the amount of elemental magnesium.
• Purchase supplements from reputable brands, as the FDA does not regulate their safety or efficacy.
• Consult a doctor if you have heart or kidney issues.
• Discuss potential medication interactions with your healthcare provider.

Frequently Asked Questions

Is it safe to take magnesium glycinate daily?
Yes, magnesium supplements are safe for most people. However, it’s a good idea to check with your doctor to avoid interactions with medications.

What is magnesium glycinate best for?
This form of magnesium supports anxiety relief, bone health, blood sugar regulation, and PMS symptom management.

Magnesium citrate vs. magnesium glycinate – which is better?
Both forms are well-absorbed and can improve magnesium levels. The choice depends on individual needs and tolerance.

What happens when you take magnesium glycinate?
Magnesium supplementation can lower blood pressure, reduce anxiety, and lower the risk of stroke, cardiovascular disease, and type 2 diabetes. It also supports bone and muscle health.

The Bottom Line

Magnesium is essential for maintaining strong bones, a healthy nervous system, and proper muscle function. Incorporating magnesium-rich foods like leafy greens, beans, seeds, and nuts into your diet is the best way to meet daily requirements.

If dietary sources aren’t sufficient, magnesium glycinate is a safe and effective supplement to consider. Always consult a healthcare professional before starting supplementation to ensure it’s the right choice for you.