Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Farag MA, Abib B, Qin Z, Ze X, Ali SE. Dietary macrominerals: Updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences. Curr Res Food Sci. 2023 ;6:100450. Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. In a 2013 study, participants taking magnesium glycinate did not report any instances of diarrhea, but the study notes that diarrhea can be a possible side effect for some other types of magnesium.

Magnesium glycinate: Uses, benefits, and side effects Magnesium glycinate: Uses, benefits, and side effects

It’s also important to talk to your doctor if you have a preexisting health condition, explains Dr. Nooristani. Your provider can help monitor your body’s “interaction” with the supplement and offer guidance on how/when to properly take magnesium glycinate.

What Is Magnesium?

One type of magnesium supplement that is often recommended by doctors due to its high absorption rate is magnesium glycinate — a form that has added benefits due to containing the amino acid glycine, which is known for having calming qualities. What Is Magnesium Glycinate? Now Magnesium Glycinate là sản phẩm bổ sung Magiê dạng viên, cung cấp 200mg Magnesium được chiết xuất từ 2000mg Magnesium Glycinate. Đây được đánh giá là dạng Magiê có sinh khả dụng tốt nhất cho tới thời điểm hiện tại (Tốc độ & Mức độ hấp thụ). Fang X, et al. (2016). Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: A dose-response meta-analysis of prospective cohort studies. It is best to wait for a final diagnosis of deficiency before taking supplements, as the symptoms commonly associated with low magnesium levels could be the cause of another health issue. DiNicolantonio JJ, O'Keefe JH, Wilson W.. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.

Best Clean Magnesium Glycinate Supplements (No Junk Fillers) 3 Best Clean Magnesium Glycinate Supplements (No Junk Fillers)

Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Most studies have used magnesium glycinate doses in the range of 250 to 350 milligrams per day, which has been shown to be effective for reducing symptoms like cramps, headaches and restlessness. Higher doses around 400 to 500 milligrams daily are also used to manage anxiety and trouble sleeping, while very high doses around 1,000 milligrams per day are sometimes administered by doctors under supervision. Being more efficiently absorbed, having higher bioavailability, and not upsetting the stomach or causing diarrhea are the main advantages of magnesium glycinate over other forms, such as oxide, magnesium chloride, carbonate, etc. Norouzi M, Rezvankhah B, Haeri MR, Heydari H, Tafaroji J, Shafigh N, Avval JO, Dahmardeh AR, Masoumzadeh N, Gharehbeglou M. Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis. Eur J Transl Myol. 2022;32(3):10622.Just like most other supplements out there, a magnesium supplement can either be a useful addition to your daily diet or a total waste of money! But given the fact that most people don’t get enough of this essential nutrient from their regular diet, supplementation is more likely than not to be beneficial. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension. Magnesium deficiency can increase your risk for cardiovascular diseases, such as hypertension, cardiomyopathy, cardiac arrhythmia, atherosclerosis, dyslipidaemia and diabetes. Magnesium Citrate và Magnesium Oxide đều có tác dụng nhuận tràng, tuy nhiên Magnesium Glycinate lại ít có tác dụng này, có thể có lợi trong một vài trường hợp khi không gây tác dụng phụ lên đường tiêu hóa như đau bụng hoặc đi ngoài.

Magnesium Glycinate Benefits - Dr. Axe Magnesium Glycinate Benefits - Dr. Axe

Bone Health. It’s estimated that 60% of the body’s magnesium is stored in bones, making it a massive contributor to bone health [1] Magnesium. Harvard T.H. Chan School of Public Health. Accessed 5/13/2022. . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis. The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.Magnesium glycinate can support the treatment of various health challenges. Sorel suggests that magnesium glycinate can benefit some individuals with the following chronic latent symptoms:

Magnesium Citrate vs Magnesium Glycinate: Which Is Better? Magnesium Citrate vs Magnesium Glycinate: Which Is Better?

Zhang X, et al. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. On the other hand, because magnesium glycinate is one of the best-absorbed forms of magnesium, a relatively smaller percentage of the dose makes its way to the colon, but even when there, it does not have the same laxative effect because it does not break down into magnesium ions in the digestive tract. Does Magnesium Glycinate Help You Sleep Better? People with renal/kidney problems or who are taking antibiotics should be careful about taking magnesium supplements and consult with their doctors first. Having kidney disease can interfere with the body’s ability to regulate magnesium levels, therefore supplementing can potentially be dangerous. Final Thoughts Magnesium glycinate is a highly absorbable form of magnesium supplementation that is made with magnesium combined with the amino acid glycine. This form is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. How much magnesium glycinate should you take for migraines and headaches? A general recommendation is to take about 400 to 500 milligrams a day. (Less may also be helpful, so start low and increase as needed.) Magnesium oxide is also a good option for preventing and treating migraines. 5. Beneficial for Blood Pressure (Hypertension)

Costello RB, et al. (2016). Perspective: The case for an evidence-based reference interval for serum magnesium: The time has come. Costello RB, Elin RJ, Rosanoff A, Wallace TC, Guerrero-Romero F, Hruby A, Lutsey PL, Nielsen FH, Rodriguez-Moran M, Song Y, Van Horn LV. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Adv Nutr. 2016;7(6):977-993. High blood pressure: Magnesium supplements can help with high blood pressure by decreasing blood pressure slightly. When taking a magnesium supplement, it is not recommended for adults to consume more than 400 mg in total per day. Taking too much magnesium can be counterproductive and can cause several side effects, which include: nausea, muscle weakness, muscle cramps, stomach upset, low blood pressure, depression, and others.