Magnesium Glycinate: Benefits and Side Effects

Magnesium glycinate is a dietary supplement that boosts a person’s magnesium levels. It affects many components of the body including muscles, nerves, blood pressure, and blood sugar. This type of magnesium is easier for the body to absorb.

Woman suffering migraine

One way people can boost their body’s levels of magnesium is through magnesium glycinate. This dietary supplement is easier for the body to absorb than other varieties. Magnesium has many functions in the body including nerves and muscles. It also affects a person’s blood sugar levels and blood pressure. Besides eating magnesium-rich foods another option is to take dietary supplements. Sometimes this is more convenient than preparing high-magnesium foods like green leafy veggies and avocados. When it’s not a practical option an alternative is a magnesium supplement. You can get an extra amount of the mineral with a glass of water.

As with other supplements, it’s important to know their pros and cons. That’s also true with magnesium glycinate. Magnesium can provide several benefits for the body. It improves the muscles and nerves and helps to build protein and bone. These are all important functions for the body to function better. There are always possible side effects of magnesium supplements so you should know about the ones for this supplement. One of the plusses of the glycinate type is it usually has fewer side effects than other magnesium supplements. However, some side effects and risks are possible.

Fun Fact: Magnesium is one of the human body’s 5 essential minerals.

What Is Magnesium Glycinate?

This is a dietary supplement that includes the essential mineral. Magnesium is critical for the body to stay healthy. It can provide various benefits for the muscles, heart, and brain in particular. Studies show that about half of the USA’s residents have a magnesium deficiency.

People who have a magnesium deficiency sometimes have no symptoms. Humans need a small amount of magnesium but it’s important to replace the amount that they lose during the day. That’s through processes like hormone production and heartbeats.

The kidneys also help to fix problems related to short-term low magnesium levels. However, if the problem lasts long-term it can result in magnesium deficiency, which can cause various health problems. This is why it’s important to consume enough magnesium through food and supplements.

The amount of magnesium you need daily is based on different factors. That includes your age, gender, and health conditions like pregnancy/breastfeeding. Besides improving, general health studies magnesium can also help with specific conditions like:

  • Migraine
  • Chronic pain
  • Anxiety
  • Diabetes
  • Heart disease

However, people with some conditions should consult a doctor before taking magnesium supplements. That includes those with kidney issues. The reason is their bodies can have difficulty getting rid of the extra magnesium.

This magnesium supplement is often given to people who are recovering from obesity surgery. This is due to its having fewer side effects than other magnesium supplements.

It’s also good for people who are at risk of low magnesium levels. In that case, it’s important to boost magnesium levels safely.

Magnesium glycinate is one form of this mineral that’s bound to glycine. This is an amino acid, which are the building blocks of protein. Glycine is the most basic amino acid.

This dietary supplement is popular in part because the body can absorb it quickly. This provides a benefit over other types of magnesium supplements.

Benefits of Magnesium Glycinate

Benefits of Magnesium Glycinate

Magnesium itself has many important functions in the body. Here are some symptoms to watch out for that show you might you have a small magnesium deficiency:

  • Nausea
  • Vomiting
  • Fatigue
  • Weakness
  • Loss of appetite

If the deficiency is greater then you’re at risk of more serious symptoms. They include muscle cramps, numbness, personality changes, tingling, and abnormal heart rates.

In both situations, it’s important to watch out for 2+ symptoms and long-term ones. These are signs there’s a greater chance that you have a magnesium deficiency. You should watch out for serious deficiencies because they can result in major health conditions.

Here are some of the main benefits of the glycinate type:

1. Fewer Side Effects

This type of magnesium supplement often produces fewer side effects than other types of dietary supplements that contain the mineral. This is critical for people who normally might experience problems when consuming the mineral.

2. Stronger Bones

This is achieved by helping to maintain higher bone density. Magnesium has an important function in bone growth. Bone density can become a problem due to various health conditions and the aging process.

3. Reduces PMS symptoms

Some studies show that this magnesium supplement can help to reduce the symptoms of premenstrual syndrome (PMS). This can improve a person’s quality of life.

4. Calming effect and reduces anxiety

The supplement can calm your brain due to the amino acid glycine. This makes it a good option for people who have anxiety/sleep disorders.

5. Regulates heart rhythms

It’s important to treat abnormal heart rhythms since they can cause health problems.

6. Treat diabetes

People who already have diabetes can benefit from this supplement by lowering their blood sugar levels. This reduces symptoms for diabetics. Some studies show that this magnesium and glycinate supplement might even reduce the chance of developing type-2 diabetes.

Side Effects and Risks

As always, it’s important to consider the possible side effects and risks of taking certain dietary supplements. That includes magnesium + glycine. Here are some of the ones to watch out for:

1. Heart/Kidney Complications

If you have health conditions related to these organs then make sure to consult your doctor before you start taking this supplement. It’s important to learn how the supplement could affect these organs and your health condition.

2. Supplement’s Source

The US Food and Drug Administration (FDA) doesn’t regulate dietary supplements and vitamins. As a result, you could end up with a bad batch. This is especially true if you pick an off/generic brand.

Make sure to research the manufacturer. Look for legit companies instead of companies with mostly negative online reviews, no website, bad customer service, etc. These are red flags you could have a negative experience.

3. Dosage/Frequency

It’s important to talk to your doctor about how much of this supplement you should take and how often you should take it. Yes, it’s an OTC supplement. However, you’re still adding a mineral and amino acid to your diet. So, it’s important not to take it too often or take too much.

4. Drug Interactions

Make sure to inform your doctor of any OTC and prescription drugs you’re taking. The reason is there might be negative results when combining magnesium with these meds. For example, it could affect how well your body absorbs magnesium or medicine.

5. Antibiotics

If you’re taking antibiotics your body might not be able to absorb them as well if you’re taking a magnesium supplement. This isn’t always the case and depends on factors like which antibiotics you’re taking now. In order to prevent possible issues, make sure to consult your doctor to get the best results when taking magnesium glycinate.

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