All You Need To Know About Magnesium Glycinate

Magnesium glycinate is a popular supplement known for its effectiveness in boosting magnesium levels in individuals with deficiencies. It is particularly favored for its high absorption rate and minimal side effects compared to other forms of magnesium supplements.

What is Magnesium Glycinate?

In the realm of magnesium supplements, various options exist, each with its own characteristics and absorption rates. Magnesium oxide, for instance, is a cost-effective option but is not efficiently absorbed by the digestive system, often used for heartburn or constipation relief.

Magnesium glycinate, on the other hand, is a distinct form of magnesium supplement created by combining elemental magnesium with the amino acid glycine. This unique formulation results in a highly bioavailable form of magnesium, allowing for optimal absorption through the small intestine.

The Benefits of Magnesium Glycinate:

  • Relieving Anxiety: Magnesium glycinate has demonstrated efficacy in alleviating anxiety symptoms, promoting a sense of calm and relaxation.
  • Promoting Bone Health: Studies suggest that magnesium glycinate contributes to improved bone density and overall bone health.
  • Managing Blood Sugar: Individuals with diabetes may benefit from magnesium glycinate supplementation, as it can help regulate blood sugar levels and potentially reduce the risk of developing type 2 diabetes.
  • Maintaining Heart Health: Magnesium glycinate plays a role in maintaining regular heart rhythms, contributing to cardiovascular health.
  • Reducing PMS Symptoms: Women experiencing premenstrual syndrome (PMS) may find relief from symptoms with magnesium glycinate supplementation.
  • Enhancing Exercise Performance: Magnesium glycinate has been linked to improved exercise performance, potentially enhancing athletic capabilities.
  • Alleviating Pain: Studies have indicated that magnesium supplements, including magnesium glycinate, may help reduce pain levels.

According to a 2021 research review, magnesium supplementation has shown promise in the treatment of fibromyalgia. Additionally, a 2016 analysis of studies suggests that magnesium supplements may reduce the risk of conditions such as stroke, heart failure, and diabetes.

Magnesium Deficiency

Research indicates that approximately 50% of individuals in the United States have insufficient magnesium levels. The Recommended Dietary Allowances (RDAs) for magnesium vary based on age and gender, with pregnant, breastfeeding, or chestfeeding individuals requiring higher intakes. Symptoms of magnesium deficiency encompass a range of issues, from loss of appetite and fatigue to abnormal heart rhythms and seizures. Several factors contribute to magnesium inadequacy, including alcohol use, chronic diarrhea, and certain medical conditions like celiac disease and inflammatory bowel disease.

How to Use Magnesium Glycinate Supplements

In cases of low magnesium absorption, healthcare professionals may recommend supplementation. Magnesium glycinate supplements are available in pill or powder form and are best taken with food to minimize stomach upset. It’s essential to consult a healthcare professional or pharmacist, especially if you’re taking medications, to avoid potential interactions.

Excess Magnesium

While excess magnesium is uncommon in healthy individuals due to efficient kidney function, monitoring magnesium intake is essential, especially when supplementing. Symptoms of excess magnesium include low blood pressure, nausea, and irregular heartbeat. It’s crucial to be mindful of magnesium intake from both supplements and dietary sources.

Natural Sources of Magnesium

Magnesium-rich foods include dark green, leafy vegetables, nuts and seeds, whole grains, fruits like bananas and blackberries, and fish such as halibut. Opting for organic produce grown in nutrient-rich soils ensures higher magnesium content. However, soil quality can affect the mineral content of produce, necessitating attention to dietary sources.

Risks of Taking Magnesium

Although generally safe for healthy adults, it’s important to exercise caution when supplementing with magnesium. Checking the elemental magnesium content on supplement labels and purchasing from reputable sources are crucial steps. Consulting a healthcare professional is advisable, particularly for those with heart or kidney issues or individuals taking medications with potential interactions.

Frequently Asked Questions

  • Is it safe to take magnesium glycinate every day? Daily magnesium supplements are generally safe for most individuals, but consulting a healthcare professional is recommended to ensure compatibility with other medications or supplements.
  • What is magnesium glycinate best for? Magnesium glycinate may offer benefits for anxiety, bone health, blood sugar management, and alleviating symptoms of PMS, among other potential health concerns.
  • Which is better, magnesium citrate, or magnesium glycinate? Both magnesium citrate and magnesium glycinate are effective in improving magnesium levels, with both forms being well absorbed by the body’s small intestine.
  • What happens to your body when you take magnesium glycinate? Magnesium, including magnesium glycinate, may help reduce blood pressure, anxiety, and the risk of various health conditions like stroke, cardiovascular disease, and type 2 diabetes. Additionally, it can support bone health.

The Bottom Line

Magnesium plays a vital role in various bodily functions, and ensuring adequate intake is essential for overall health. While dietary sources are primary, magnesium glycinate supplementation can be beneficial for those with low absorption or increased needs. Consulting a healthcare professional is key to determining the appropriate approach to magnesium supplementation and ensuring safety and efficacy.


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