If you buy something through a link on this page, we may earn a small commission. How this works. Magnesium glycinate is a supplement that boosts magnesium levels in people with a deficiency of the mineral. Magnesium is a vital nutrient for regulating many body processes, including muscle and nerve function, blood sugar levels, and blood pressure. This mineral also supports the making of protein, bone, and DNA. The body requires magnesium in large amounts. This type of mineral is known as a macro-mineral. While the most efficient way to consume nutrients is in their natural forms, supplements are available to boost magnesium intake in people with low levels.

Uses Share on Pinterest Magnesium glycinate is a supplement that the body can easily absorb. People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach. People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools. This characteristic makes magnesium glycinate a good supplement for people recovering from bariatric surgery or anyone who might be at risk for magnesium levels. People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.

Benefits Some people benefit more from magnesium glycinate than others. People with the following conditions might see positive effects after taking magnesium glycinate: High blood pressure or heart disease: Magnesium supplements can help decrease blood pressure slightly.

Magnesium supplements can help decrease blood pressure slightly. Type 2 diabetes: Consuming high amounts of magnesium in the diet might reduce the risk of type 2 diabetes. Magnesium helps to break down sugars and might decrease insulin resistance.

Consuming high amounts of magnesium in the diet might reduce the risk of type 2 diabetes. Magnesium helps to break down sugars and might decrease insulin resistance. Osteoporosis: Magnesium plays a role in the development of healthy bones, and people with higher levels of magnesium might have a higher bone mineral density. This is important in helping reduce the risk of bone fractures and osteoporosis.

Magnesium plays a role in the development of healthy bones, and people with higher levels of magnesium might have a higher bone mineral density. This is important in helping reduce the risk of bone fractures and osteoporosis. Migraine headaches: People who experience migraines sometimes have low levels of magnesium in their blood and tissues. Supplements may help reduce the frequency of migraines.

People who experience migraines sometimes have low levels of magnesium in their blood and tissues. Supplements may help reduce the frequency of migraines. Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels, and antidepressants can raise levels of brain magnesium. Measuring magnesium levels in the blood can show misleading results because magnesium sits within the cells or bones, rather than the bloodstream. Doctors will typically measure serum magnesium concentrations in the blood, saliva, or urine to help assess levels as accurately as possible. A person should 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 problem.

Sources Share on Pinterest Legumes are a key source of magnesium. Most people can reach the recommended daily dosage through diet alone.Many common foods contain magnesium. Common foods that contain magnesium include: legumes, nuts, and seeds

whole grains

spinach and other leafy vegetables

fortified breakfast cereals and other fortified foods

yogurt, milk, and other dairy products Magnesium glycinate supplements are available to purchase online. Click here for an excellent range with thousands of customer reviews. Speak to a doctor before taking any new supplements.

Requirements The recommended daily amount of magnesium depends on the age and sex of a person. The National Institutes of Health (NIH) provide guidelines for the daily recommended amount in milligrams (mg) below. LIFE STAGE RECOMMENDED AMOUNT Between birth and 6 months 30 mg Infants 7 to 12 months 75 mg Children aged 1 to 3 years 80 mg Children aged 4 to 8 years 130 mg Children aged 9 to 13 years 240 mg Boys ages 14 to 18 years 410 mg Girls ages 14 to 18 years 360 mg Adult men 400 to 420 mg Adult women 310 to 320 mg Pregnant teens 400 mg Pregnant women 350 to 360 mg Breast-feeding teens 360 mg Breast-feeding women 310 to 320 mg

Deficiency According to the NIH, most people in the United States do not get enough magnesium from their daily diet. Men older than 70 years of age and girls under 18 years of age are most likely to have low intakes of magnesium. Low magnesium intake does not typically cause any symptoms. The body loses a certain amount of magnesium every day as a result of normal processes, such as muscle movement, the heartbeat, and hormone production. Though only a person needs only a small amount of magnesium, it is important to replenish magnesium levels to prevent deficiency. When people who do not have magnesium deficiency experience low magnesium levels, the kidneys help to retain magnesium by restricting the amount that the body loses in the urine. This process has a temporary effect until levels rise, but a person with low magnesium levels for long periods can develop magnesium deficiency. Causes Share on Pinterest Some gastrointestinal diseases can lead to magnesium deficiency. There are non-dietary causes that can reduce magnesium levels. Some medical conditions and medications affect magnesium absorption. They can also increase the amount of magnesium expelled from the body. These factors can result in magnesium deficiency. Health conditions that can lead to magnesium deficiencies include: gastrointestinal diseases, such as irritable bowel syndrome, Crohn’s disease, celiac disease, and ulcerative colitis

diabetes

pancreatitis

high thyroid hormone levels

kidney disease

long-term use of proton pump inhibitors, such as Prilosec Some medications can have a similar effect, including: taking prescription drugs used to treat acid reflux or peptic ulcers, which can lead to low blood levels of magnesium when people take them over a long period

taking diuretics, which assist with water retention and can increase or decrease the loss of magnesium through urine. Certain lifestyle factors can also reduce magnesium levels, including: drinking too much coffee, soda, or alcohol

eating too much sodium

heavy menstrual periods

excessive sweating Symptoms People who are deficient in magnesium can experience the following symptoms: loss of appetite

nausea

vomiting

fatigue and weakness Extreme magnesium deficiency can lead to the following symptoms: tingling

numbness

muscle cramps

seizures

personality changes

abnormal heart rhythm