Magnesium glycinate is an essential nutrient, and the body needs it in large amounts. It is commonly sold as a supplement both in stores and online.
The magnesium glycinate chemical formula is C4H8MgN2O4, and you may also refer to it as magnesium diglycinate or magnesium bis-glycinate. Interestingly, the composition comprises of 14.1% mass of elemental magnesium.
How Is Magnesium Glycinate Used?
The basic purpose of this supplement is to boost magnesium levels. Magnesium levels are the fourth most abundant mineral in the body, and low levels cause a wide range of chronic diseases. However, magnesium glycinate is taken by many as an alternative to standard magnesium supplements because the body absorbs it more easily.
Some take this supplement to maintain the brain, heart, and muscle health. Additionally, it is also in use to help those with stomach acid issues, including but not limited to an upset stomach, heartburn, and acid indigestion.
But, the most important role magnesium glycinate plays is helping magnesium levels, specifically in the blood. In so doing, it also helps maintain the routine function of cells, nerves, muscles, bones, and the heart.
A magnesium deficiency is most common in men older than 70 years of age, and women under 18 years of age typically are those most at risk for having a magnesium deficiency.
A low magnesium deficiency is a hidden one, and there typically aren’t any symptoms. Every day, people naturally lose magnesium, therefore depleting their levels. This is normal and happens as a result of everyday processes such as muscle movement, hormone production, and even things as crucial as a heartbeat.
When people do run low, the kidneys will hold in magnesium for the body to store it for future use. It is able to do this by restricting the amount that is lost via excretion.
Magnesium Deficiency Causes
A poor magnesium-rich diet is not the only cause for a deficiency, and there are many other non-diet-related reasons that cause this deficiency.
For your convenience, below is a list of health conditions that can cause magnesium deficiency:
- Irritable bowel syndrome
- Chrons disease
- Celiac disease
- Ulcerative colitis
- High thyroid hormone levels
- Kidney disease
- Long term use of Prilosec
Some medications also cause bad interactions with magnesium levels. For instance, heartburn medications might lead to lower levels.
Those who are taking diuretics may also have a deficiency because it causes people to increase or decrease magnesium via their urine.
Lifestyle choices can directly impact the body’s magnesium levels as well. Interestingly, consuming certain liquids alters the level of magnesium due to the influence it has on the excretion process. These liquids include soda, coffee, and alcohol.
Eating too much sodium, menstrual cramps, and excessive sweating will cause a higher chance for someone to have a deficiency as well.
Symptoms of Low Magnesium
A few dietary surveys have shown results that people living in Europe and North America consume less than the recommended amount.
Symptoms of low magnesium levels include:
- Loss of appetite
- Muscle cramps
- Emotional change
- Abnormal heart rhythm
People with these symptoms should consult with a doctor, and it is never an advised idea to diagnose oneself. Doctors will confirm a deficiency through the use of blood tests.
Magnesium Glycinate Benefits
Magnesium Glycinate benefits some people better than others so be sure to check with your doctor before taking this supplement. However, if you are experiencing any of the following conditions, this supplement might be worth looking into.
- Bone density
- Chronic pain
- Premenstrual syndrome
- Heart disease
This supplement is also ideal for people who suffer from stomach related issues. The supplement itself does not cause any stomach related problems as a side effect, nor does it cause loose stools when taken as directed. It is easier on the stomach overall and can be a better option for those who are recovering from bariatric surgery.
Anxiety & Depression
Reduced insulin levels in the brain alter serotonin levels, which is what the brain sends out to humans as a meter for feeling happy. Low serotonin levels in people, in turn, leads to anxiety and depression. Taking Magnesium glycinate to raise magnesium levels increases serotonin which helps to combat feelings of depression and anxiety.
Case studies show accelerated recovery for depression in less than seven days when 125-300 mg of magnesium glycinate with each meal and before bed. These studies urge more research to be done. The studies additionally advise water to include higher levels of magnesium as it did in the pre-twentieth century.
Migraines & Headaches
Low levels of magnesium might result in migraines or headaches. Taking a supplement like magnesium glycinate to raise the levels can, in turn, help lower the frequency of migraines.
Several small studies have found success in reducing the frequency with this supplement, but more research still needs to be done.
Type 2 Diabetes
A higher amount of magnesium in the body is linked to people having a lower risk of developing type 2 diabetes. Magnesium helps the body break small amounts of sugar down, and those who include it in their diet give their body the ability to reduce ability resistance.
Bones store 60% of the body’s magnesium, 30% of that is skeletal magnesium. However, it can have a negative effect if levels get too high or too low. For optimal bone health and for the best treatment with osteoporosis, magnesium levels should be kept in check and stay at a medium level.
Magnesium shows the ability to improve BMD in osteoporotic women and younger people. Additionally, studies show osteoporotic fractures in middle-aged men and women are reduced when the magnesium levels are increased. In fact, women show a 27% reduced risk of fractures.
Pairs With Vitamin D
Magnesium works as a binding agent with the bones and vitamin D and is responsible for turning it into useful vitamins in the liver and kidneys. This is an excellent benefit because Vitamin D is vital for the body, and also aids in the absorption of calcium.
Magnesium Glycinate Absorption & Excretion
Once magnesium glycinate is taken, it increases magnesium amounts, which in turn is absorbed and excreted from the body.
Magnesium is absorbed in the body in multiple places and in varying amounts. Most substantial amounts of Magnesium absorb in a passive paracellular mechanism in the ileum and distal parts of the jejunum. A smaller amount absorbs in the large intestine.
The gut absorbs around 24%-76% and the rest ends up getting eliminated via human waste. In fact, the amount of magnesium that is put into the gut relates to the amount the body will or will not absorb.
Magnesium Glycinate Sources
Adding magnesium glycinate to a person’s daily routine normally follows symptoms of magnesium deficiency. Once you consult with your doctor about adding magnesium glycinate to your daily routine, get online and do your research. As an alternative to online purchasing, look for a health store in your vicinity.
Magnesium glycinate is most often taken as a dietary supplement or a multivitamin. However, most people can get their daily dose through their diet alone. Fortified foods are the best source for Magnesium.
Magnesium food sources include the following:
- Legumes, nuts, seeds, whole grains
- Yogurt, milk, cheese, unflavored yogurt, and other dairy products
- Breakfast foods like fortified cereals, no sugar added orange juice, probiotic granolas
- High-quality salt
A well-balanced diet typically provides people with a sufficient amount of magnesium. However, certain body illnesses cause faster depletion. Therefore, it might be advisable for people with these conditions to take a magnesium glycinate tablet. However, your medical professional prescribes based on your personal needs. So, it’s important to follow the recommendations to avoid the complications of side effects.
These tablets are taken by mouth according to directions on the package. Additionally, they are best taken on a regular schedule, at the same time each day. You will also find that these tablets work best when taken on a full stomach. If taken on their own, these pills might have side effects that include upset stomach and diarrhea. Moreover, each tablet should also be taken with a full 8 oz glass of water.
You will also find this supplement in a liquid form. However, as with any liquid medicine, people should make sure they use a proper measuring syringe and not a kitchen spoon. In other words, a kitchen spoon does not provide a correct measurement and might cause over or under consumption of the formula.
Those who think they may have taken too much or start to feel side effects should contact a health professional immediately. Contact your doctor if you feel muscle cramps, fatigue, irritability, or depression as these are signs of low magnesium blood levels.
Recommended Magnesium Dose
- Birth to 6 months: 30 mg
- Infants 7 to 12 months: 75 mg
- Children 1 to 3 years old: 80 mg
- Children 4 to 8 years old: 130 mg
- Children 9 to 13 years old: 240 mg
- Teens 14 to 18 – Boys: 410 mg
- Teen 14 to 18 – Girls: 360 mg
- Adult men: 400 to 420 mg
- Adult women: 310 to 320 mg
- Pregnant teens: 400 mg
- Pregnant women: 350 mg to 360 mg
- Breats-feeding teens: 360 mg
- Breast-feeding women: 310mg to 320 mg
Magnesium Glycinate Side Effects
Taking too much magnesium glycinate can have adverse reactions, similar to having a deficiency. Diarrhea, nausea, stomach aches, and cramps are all signs of taking too much and is an unpleasant experience.
Extremely high doses might cause a person to have an irregular heartbeat that can lead to cardiac arrest. One study showed an increased risk of heart arrhythmia with a low amount of magnesium. More trials still need to be done to put this into proper perspective.
Magnesium glycinate interacts with other magnesium supplements, including medications that treat osteoporosis, called bisphosphonates. When the two are taken near the same time as one another, the body has a hard time absorbing each.
Antibiotics, in general, should not be taken close to or at the same time as magnesium glycinate, or the medicines will have a hard time being absorbed. If antibiotics aren’t absorbed, they can’t work for the original issue within the body.
Zinc, in particular, does not mix well with magnesium glycinate because it can interfere with magnesium absorption and regulation throughout the body.
People should always consult with their doctor if they feel a reaction occurs when magnesium glycinate is taken with any type of supplement or nutrient. Side effects listed here are only a few, and it is best to contact a doctor even if it is a minor change in health.
Magnesium glycinate supplements may contain sugars and alcohol, which can be harmful to take for those who have Kidney disease, diabetes, or liver illnesses.
These ailments cause the organs to work hard, and some of the organs might not work correctly in general, which means it throws magnesium levels off. A doctor will be able to suggest more, less, or an alternative supplement all together to fix these issues.
It is not suggested to take magnesium glycinate right before or during alcohol consumption.
These statements have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.