Magnesium glycinate is a magnesium supplement used to prevent and treat deficiencies. Let’s explore magnesium glycinate benefits!

Magnesium is an important mineral for the normal functioning of the cells and nerves, maintaining strong bones, and promoting heart health.

However, most people don’t get enough. In the US alone, research shows that almost 50 percent of the people are deficient.

Usually, a well-balanced diet can maintain adequate serum magnesium. However, some situations can exploit your magnesium levels with insufficient replacement from the diet.

These situations can include a poor diet low in magnesium-rich foods, treatment with diuretics, alcoholism, or underlying medical conditions like poorly controlled diabetes, severe diarrhea, vomiting, or any other condition that interferes with your nutrient absorption.

While these situations can be handled individually to restore magnesium levels, magnesium glycinate can help support various bodily functions in the meantime.

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What is Magnesium Glycinate?

Magnesium glycinate is a magnesium supplement containing the magnesium mineral attached to the amino acid glycine.

It’s considered one of the most effective types due to its high bioavailability. It’s also fast-acting and well tolerated by most people, unlike other types known to cause diarrhea.

Magnesium supplements usually come in various forms, including chelated. Chelation is the process by which organic compounds are attached to inorganic ones to increase the body’s nutrient uptake.

Magnesium glycinate is a chelated form. Glycine is an organic matter that buffers magnesium. This increases its stability, bioavailability, efficient transportation of the mineral across the cell membrane, and improved nutrient utilization.

The daily recommended dose to ensure benefits and prevent side effects includes 250- 350 mg.

Magnesium tablets in a shape of mg alphabet, to relieves muscle cramps

Where to Buy Magnesium Glycinate?

I like to have magnesium daily before bed, and I have tried quite a few different brands. My favorite choices are the following:

Nature Made Magnesium Glycinate

GreenPeople Magnesium Glycinate Vegan Gummies

Double Wood Supplements Magnesium Glycinate

Nutricost Magnesium Glycinate

Solaray High Absorption Magnesium Glycinate with BioPerine

Magnesium Glycinate Health Benefits:

People often use magnesium glycinate to manage different conditions such as anxiety, insomnia, migraines, headaches, and constipation.

Here is more on what magnesium glycinate can do to the body

1. It can reverse magnesium deficiency.

The main reason for taking magnesium supplements is to address deficiencies. In addition, the main cause of low magnesium should be ascertained and addressed accordingly.

Having sufficient magnesium levels in the body is essential as these nutrients are connected to other essential nutrients, including vitamin k, vitamin D, and calcium.

Magnesium also protects the body against high calcium levels by counter-balancing high calcium levels in the blood. This is especially common if one is using supplements.

2. Reduce anxiety and depression

Magnesium glycinate has a calming effect making it suitable for relieving anxiety and improving depression.

Also, magnesium improves brain functions such as regulating neurotransmitters that send messages to the brain and the body, thus promoting neurological health.

Woman stretching her arms to enjoy the fresh air of the sea

That’s why magnesium is among the recommended supplements when someone has difficulty falling asleep or when feeling tense.

In addition, low magnesium levels can cause anxiety, insomnia, depression, brain fog, heart palpitations, and muscle cramps.

A review that looked at 18 different studies found that magnesium could reduce various kinds of anxiety, including postpartum anxiety, premenstrual syndrome-associated anxiety, and general anxiety.

Another 2008 study found that after taking 300mg of glycinate, participants had lower levels of anxiety, depression, anger, hostility, and tension.

The participants also reported better quality sleep, less nervousness/restlessness, and improved feelings of relaxation as well as reduced feelings of depression.

3. It can improve sleep quality

Magnesium plays an important role in promoting a night of deep and restorative sleep. This is because it regulates the nervous system, which promotes a calming effect making it easy to fall and stay asleep.

woman waking up rested stretching

In a study involving older adults with insomnia, 225 g of magnesium supplement taken daily promoted better sleep than the placebo group.

If that’s not enough, another study found that creating a situation of magnesium deficiency in mice, it resulted in prolonged wakefulness with light and restless sleep, indicating increased neural excitability.

However, when magnesium was reintroduced into the diet, it blocked the most excitable molecules in the brain from binding to the brain cells, resulting in a calmer and restful sleep.

4. It may lower blood pressure

High blood pressure is the leading modifiable risk factor for heart disease and premature death. In fact, more than 30 percent of the world’s population has high blood pressure.

While a lifestyle change and habit modification, including regular exercise and proper diet may lower the levels, specific nutrient supplementation may also offer benefits.

A magnesium supplement can help increase nitric oxide, an essential compound that causes the arterial walls to relax and dilate, thus causing the blood pressure to fall.

A review conducted on 11 different studies found that a daily intake of 365mg-450mg of magnesium significantly reduced blood pressure in a span of 3 months in patients with chronic conditions.

5. It may treat headaches and migraines

Even though magnesium can treat migraines, people with low magnesium levels often experience headaches more than those with adequate levels.

Low magnesium levels have been shown to increase muscle tension, alter neurotransmitter release, alter blood pressure, and enhance the perception of anxiety and depression, all of which can contribute to frequent headaches or migraines.

Consuming 400-500 mg of magnesium glycinate can reverse these changes, thus preventing headaches.

Some researchers believe that magnesium works by stopping certain pain-inducing chemicals in the body and relaxing the blood vessels, thus preventing narrowing and constriction that may cause headaches.

6. Magnesium may decrease PMS symptoms

PMS can get quite uncomfortable and unbearable for some women. Still, a daily intake of magnesium glycinate has been shown to relieve some symptoms such as headaches and cramps.

This is because magnesium lowers the release of prostaglandins which are the main cause of pain, cramps, and inflammation that often occur in PMS.

7. Relaxes tense muscles

When magnesium glycinate is applied topically or taken orally, it can help relax tense muscles. This is because magnesium has a calming effect on the nervous system, which can, in turn, help reduce muscle tension.

Additionally, magnesium glycinate can help improve blood circulation and reduce inflammation, both of which can contribute to muscle relaxation.

What’s more, if you have restless leg syndrome (RLS), magnesium may be an effective treatment for this condition.

Studies have shown that taking 200 mg per day of magnesium combined with 10 mg per day of zinc significantly reduced symptoms related to RLS.

8. Improves cognitive function

Magnesium glycinate has been shown to improve cognitive function in a variety of ways. One study showed that it improved working memory and reaction time in healthy young adults.

Another study found that it improved verbal learning and memory in older adults with mild cognitive impairment.

Magnesium glycinate has also been shown to improve symptoms of ADHD, including better attention and focus, decreased hyperactivity, and increased ability to sit still for long periods of time without getting restless.

9. Maintain strong bones

As we age, our bones tend to become weaker and more brittle. This is why it’s important to make sure we’re getting enough magnesium in our diets.

Magnesium glycinate can help keep bones strong by helping the body absorb calcium and preventing bone loss. 

A number of studies have found people with higher intakes of magnesium were less likely to develop osteoporosis than those with lower intakes. Osteoporosis is a condition that weakens bones and makes them more susceptible to fractures.

A study published in the Archives of Internal Medicine followed nearly 18,000 men and women over 16 years.

The results showed that individuals who consumed at least 300 mg of magnesium daily had a 22% lower risk of developing osteoporosis as compared to those who consumed less than 200 mg per day.

10. Enhances energy levels

When your body doesn’t have enough magnesium, it can’t produce the ATP it needs for energy. This can lead to fatigue, weakness, and muscle cramps.

Portrait of senior man gardening flowers

Magnesium glycinate can help increase energy levels by replenishing magnesium stores and improving ATP production.

Additionally, magnesium glycinate can help reduce inflammation, which can lead to fatigue. Its ability to improve sleep quality can also lead to increased energy levels.

11. Protects against diabetes

Type 2 diabetes is a growing problem worldwide. According to the Centers for Disease Control and Prevention (CDC), over 29 million people in the United States have diabetes, and one in four don’t even know they have it. Magnesium glycinate can help protect against this disease.

A study published in the Diabetes, Obesity and Metabolism Journal found that magnesium supplementation improved insulin sensitivity and helped reduce blood sugar levels in people with type 2 diabetes.

12. Protects against stroke

Magnesium glycinate has shown to be effective in reducing the risk of stroke. In a study of over 4,000 people, those who took magnesium glycinate had a 34% lower risk of stroke than those who didn’t.

This is because magnesium helps relax blood vessels and prevent clotting. It also helps regulate blood pressure and keep cholesterol levels in check. All of which can contribute to a healthy heart.

13. Keeps your kidneys working well

One of the most important benefits of magnesium glycinate is that it helps keep your kidneys functioning properly. Kidneys are responsible for filtering out toxins and waste from your body, so it’s important to keep them healthy.

Magnesium glycinate also helps regulate electrolyte levels in the body, which can impact kidney function. Additionally, magnesium glycinate can help to reduce inflammation and oxidative stress, both of which can lead to kidney damage.

14. Might protect against cancer

A few studies have found that magnesium could play a role in cancer prevention. One study looked at the link between magnesium and colon cancer and found that people with the highest magnesium intake had a lower risk of developing the disease.

Another study found that magnesium may help protect against breast cancer. While more research is needed, these findings suggest that magnesium could help reduce your risk of cancer.

Risks and Side Effects

Magnesium glycinate is the safest form of magnesium supplement to consume. It can be great if you’re experiencing low magnesium levels, but it does have potential side effects that you should be aware of before taking it.

And although the side effects are relatively uncommon, they do happen. Let’s take a look at these possible side effects and some tips on what to do if you experience them while taking magnesium glycinate.

Upset stomach

Although magnesium glycinate is generally well-tolerated, it can cause some digestive effects, including an upset stomach. This is usually mild and goes away on its own.

However, if you experience severe stomach pain, diarrhea, or vomiting, try going down on the dose. But it it persist, you may want to seek medical advice.


While magnesium is a laxative and can help with constipation, taking magnesium glycinate can have the opposite effect.

That’s because this form of magnesium binds to other nutrients in your gut, making it harder for your body to absorb it.

As a result, you may experience constipation when taking magnesium glycinate. If this happens, be sure to drink plenty of fluids and eat high-fiber foods to help keep things moving.

Interaction with other medications

If you’re taking any other medications, be sure to talk to your doctor before taking magnesium glycinate. The reason being is that magnesium can interact with certain medications, such as blood pressure medication and antibiotics.

In some cases, it can make the medication less effective. In other cases, it can cause dangerous side effects. So, it’s always best to take caution and get the go-ahead from your doctor before taking this supplement.

Magnesium toxicity

Although magnesium is an essential mineral for our bodies, it’s possible to have too much of it, especially if taking a supplement. When this happens, it’s called magnesium toxicity, and the symptoms can range from mild to severe.

Some of the most common symptoms include diarrhea, vomiting, irregular heartbeat, abdominal cramping, and low blood pressure.

In extreme cases, magnesium toxicity can lead to confusion and even death. If you think you might have magnesium toxicity, it’s important to see a doctor immediately.

Final Thoughts

Magnesium glycinate is a magnesium supplement made by combining magnesium and the amino acid glycine. It’s the most recommended of all types as it’s highly effective and has rare and minimal side effects.

Magnesium glycinate is good for combating magnesium deficiency and promoting overall health, including fighting anxiety and depression, improving sleep quality, lowering blood pressure, treating migraines and headaches, and relieving PMS symptoms.

Keeping your intake to between 250-350 is always safe and recommended, while exceeding this amount may result in gastrointestinal symptoms.

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