What Are the Benefits of Taking Magnesium Glycinate?

Magnesium plays a significant role in brain functioning and mental health.

Magnesium is an essential element we should get from a well-balanced diet because our bodies can't make it. Unfortunately, many people don't get enough magnesium in their diets. Before reaching out for supplements, you should know that a few servings of magnesium-rich foods a day meet your daily magnesium requirement. Nuts such as almonds and cashews, pumpkin and chia seeds, cereals, peanuts, beans, soy, yogurt, fruits, vegetables, and leafy greens are excellent dietary sources of magnesium.

The body needs to get enough magnesium to support muscle and nerve function, as well as energy production. Magnesium is essential for the synthesis of DNA, RNA, and proteins, and for the regulation of blood pressure, heart rhythm, insulin metabolism, and blood sugar control. Magnesium supplement benefits people who are unable to get sufficient magnesium through their diet.

Magnesium glycinate, also known as magnesium bisglycinate or magnesium diglycinate, is a form of magnesium used as a supplement to treat magnesium deficiency. Glycine is an amino acid that is important for making collagen, the main structural protein in the skin, connective tissue, muscles, and bones, and for the proper functioning of the nervous system. Magnesium and glycine are combined into magnesium glycinate, a compound that improves magnesium absorption and its bioavailability in the body.

Magnesium is a cofactor for at least 300 enzymes and plays a role in numerous biological processes.

Magnesium glycinate benefits include the following:

• Reduced risk of stroke, heart failure, and diabetes: A low magnesium level for a prolonged time can increase the risk of stroke, heart failure, and diabetes. Clinical studies have shown that increased magnesium levels contributed to a reduced risk of these conditions.
• Chronic pain relief: Studies have reported that magnesium glycinate plays a dynamic role in pain management. Thus, flexibility and general quality of life are also improved.
• Chronic fatigue syndrome: One study suggested that magnesium was effective in treating chronic fatigue. However, more research is required to prove this finding scientifically.
• Mental health regulation: Magnesium plays a significant role in brain functioning and mental health. Magnesium deficiency can lead to neuromuscular and psychological symptoms, including:
  • Anxiety
  • Irritability
  • Insomnia (inability to sleep)
  • Lack of energy
  • Hyperexcitability
  • Delirium
  • Depression
• Decreased severity of asthma attacks: Magnesium probably reduces the severity of asthma attacks by:
  • Relaxing the airways by relaxing the smooth muscles of the airways and alveoli (air sacs) present in the lungs.
  • Reducing airway inflammation.
  • Inhibiting chemicals that initiate spasm.
  • Increasing the levels of the anti-inflammatory substance called nitric oxide.

Thus, magnesium glycinate supplements can help reduce the intensity of asthmatic attacks. However, these are not substitutes for medications.

Although magnesium glycinate benefits are many, it can cause a few side effects too. If side effects persist, stop taking it and consult with your doctor. Magnesium glycinate side effects usually are mild, causing stomach upset, nausea, and diarrhea, but overdose can cause severe side effects including seizures and irregular heart rhythm. If magnesium levels in the blood go up, it can have an impact on all the biological processes that use magnesium.

Some factors that lead to magnesium deficiency include:

• Poor diet
• Alcoholism
• Severe diarrhea
• Severe vomiting
• Poorly controlled diabetes
• Celiac disease
• Other disorders that would affect absorption in the stomach and intestine
• Diuretics (water pills)

One of the most common questions people have is, "How much magnesium glycinate should I take?" Or, when and how much to take, and who should be cautious about taking magnesium supplements.

The following are some general instructions you can follow if you take magnesium glycinate tablets:

• Read the package leaflet for information on dosage and other relevant things. In general, do not take more than 350 mg of magnesium a day.
• Take the magnesium glycinate tablet orally.
• Always take magnesium supplements with a meal to reduce stomach upset and diarrhea.
• Ensure you take the supplement with a full glass of water.
• Do not break extended-release or delayed-release tablets or capsules. Swallow it as a whole.
• Do not crush or chew extended-release or delayed-release capsules or tablets.
• In case of a suspension, shake well before each dose.
• Take the medication regularly at the same time each day. Avoid overdosing yourself with magnesium to prevent its side effects.
• Store the supplements at room temperature away from light and moisture.

Magnesium glycinate should be used with caution if:

• You have kidney disease.
• You are pregnant.
• You are breastfeeding.

As a word of caution, always consult your physician before taking any supplement, particularly if you are on any medications or have a kidney or heart condition.

How does magnesium glycinate help with sleep?

It is not fully clear in what ways magnesium glycinate helps improve sleep. Studies suggest that it stimulates the production of melatonin, a hormone that promotes sleep. Magnesium glycinate also reduces stress and anxiety, which can help you fall asleep earlier and stay asleep longer. Magnesium is believed to relax muscles and relieve leg cramps, which can enhance the quality of sleep.

Can magnesium glycinate reduce anxiety?

Magnesium glycinate may be able to reduce anxiety because of its role in the activity of chemical messengers (neurotransmitters) in the brain. Magnesium enhances the activity of gamma-aminobutyric acid (GABA), the major inhibitory neurotransmitter in the brain. It helps regulate the levels of cortisol, the stress hormone. These properties of magnesium can help reduce stress and anxiety.

Is magnesium glycinate effective for muscle cramps?

Magnesium glycinate is believed to be effective in relieving muscle cramps. Studies show some evidence that magnesium glycinate may be effective for muscle cramps associated with pregnancy, which is likely to have been caused by magnesium deficiency, however, studies on pregnant women are few and results are conflicting. Available studies do not show sufficient evidence that magnesium glycinate is effective for skeletal muscle cramps in older adults, cramps caused by exercise, or cramps associated with diseases.

How does magnesium glycinate support bone health?

Magnesium glycinate is important for DNA and RNA synthesis of all cells, including bone cells. Magnesium is also vital for producing adenosine triphosphate (ATP), the energy molecule that cells use to survive. Magnesium supports bone health by increasing bone mineralization and bone density. Magnesium deficiency can cause brittle and fragile bones (osteoporosis).

Does magnesium glycinate improve heart health?

Magnesium glycinate benefits heart health by regulating the heart rhythm. Magnesium is essential for proper conduction of electrical signals from the nerves to the heart muscle, to keep the heartbeat normal and regular. Magnesium helps maintain normal blood pressure, lowering the risk of heart disease. It is also important for the prevention of blood clot formation, which can lead to a heart attack or stroke.

Can magnesium glycinate help with migraines?

Magnesium glycinate may help reduce the intensity and frequency of migraines, because it promotes the health of the nervous system, and reduces anxiety and stress. However, there aren't enough studies to support this theory. Magnesium is likely to relieve tension headaches because it relaxes muscles and reduces the muscle tension and tightness that cause headaches.

What are the digestive benefits of magnesium glycinate?

Magnesium has laxative effects which can prevent constipation and keep your bowel movements regular. It can reduce stomach acid, prevent heartburn, and protect from irritable bowel syndrome. Magnesium glycinate helps in the production of glutathione, a natural antioxidant in the body, which reduces inflammation and protects the bowel lining. It thus reduces the risk of inflammatory bowel diseases.

How does magnesium glycinate compare to other forms of magnesium?

As a supplement for magnesium deficiency, magnesium glycinate is more suitable than other forms of magnesium. The glycine in magnesium glycinate makes the magnesium more easily absorbed in the intestines and more bioavailable than other forms of magnesium, such as magnesium citrate or hydroxide, which are more commonly used as laxatives, for this reason. However, if you are looking for constipation relief, other forms are more suitable.

Is magnesium glycinate beneficial for sugar control?

Yes, magnesium glycinate is beneficial for sugar control. It helps the activation of insulin receptors on cells, promotes the uptake of glucose from the blood into tissue cells, and also plays a vital role in the conversion of glucose into energy. This aids in reducing blood sugar levels, which is beneficial for a healthy person, and even more so for a person with diabetes mellitus type II.