Magnesium Glycinate

The side effects of having low levels of magnesium levels are many, as magnesium is a primary player in the way your nerves, muscles, bones, heart, and cells function. The most common method of treating the symptoms of a magnesium deficiency is the use of a supplement such as magnesium glycinate. Although magnesium glycinate does have its own list of side effects ranging from being mildly irritating to severe, the alternative to taking them is much worse.

With magnesium deficiency being responsible for muscle spasms, low bone density, possible heart problems, and adverse nerve reactions.

In this article, I’m going to explain why magnesium glycinate is essential to our health, and where to get it.

What is Magnesium Glycinate

According to WebMD, Magnesium Glycinate is a magnesium supplement that is used to treat a deficiency in the blood’s magnesium content that is not corrected by eating a proper diet.

Specifically, magnesium glycinate is a mineral supplement that is made from the magnesium salt found in glycine.

There are many varieties of magnesium supplements such as, magnesium chloride, magnesium oxide, and magnesium acid complexes that are all intended to do the same thing.

However magnesium, glycinate is the supplement form that falls closest to the magnesium that is found naturally in your food sources and nature.

Although magnesium chloride is the most soluble of the magnesium supplement options, it has a lower magnesium absorption rate than magnesium glycinate.

In addition to having a lower absorption rate magnesium chloride often causes diarrhea which makes it most commonly used as a laxative.

The most common clinical uses of magnesium are for treating restless leg syndrome, muscle cramps, chronic stress, anxiety, constipation, and high blood pressure.

Since magnesium needs to be bonded to another molecule, you will find several forms of magnesium supplements on the market, with the most common variations being magnesium oxide, magnesium citrate, magnesium sulfate, magnesium glycinate, and magnesium amino acid chelate.

Other Names for Magnesium Glycinate

You may also find magnesium glycinate listed in the ingredients as magnesium diglycinate or magnesium bisglycinate.

Editor’s Note

Although I have not used magnesium glycinate, in particular, I have used other forms of magnesium for treating muscle spasms, tension, migraine headaches, and anxiety issues.

The product that I used contained magnesium carbonate and worked well on my muscle cramps, with no noticeable side effects, but the effects on my migraine headaches were negligible.

I do believe that I may have seen more results in regards to my migraine headaches had I increased the dosage, however since I also have Irritable Bowel Syndrome, also known as IBS, increasing the dosage was not an option for me without triggering diarrhea and intestinal pain.

While magnesium didn’t notably improve my migraines, it did alleviate some symptoms, making the pain more manageable.

Magnesium has been more effective in treating tension or stress-related minor headaches, yielding noticeable results in my experience.

After thorough research, I found mostly positive reviews supporting the effectiveness of magnesium for various health concerns.

Users report benefits including improved sleep, reduced muscle spasms, anxiety relief, enhanced memory, and overall muscle pain alleviation.

Maintaining sufficient magnesium levels is vital for overall bodily function, achievable through a balanced diet or quality supplements.

Magnesium Glycinate Reviews

Most individuals using magnesium varieties like glycinate reported positive results, recommending it for muscle pain, anxiety, insomnia, and mental acuity.

Benefits and effects

Because Glycinate is an amino acid, you will find that the benefits of taking a magnesium glycinate supplement closely mirror those of taking a magnesium amino acid chelate supplement.

• Better Absorption – It does no good to introduce supplements into the body if they are not going to be absorbed. Because magnesium glycinate is paired with a natural amino acid, it is more easily absorbed by the body than other variations of the mineral making it more effective. In addition, the body also received the benefits of absorbing the amino acid which the body also needs.
• Fewer Negative Side Effects – With one of the side effects being diarrhea, taking the wrong type of magnesium supplement could, in fact, increase the amount of deficiency within the body since chronic diarrhea is the main cause of magnesium depletion. Magnesium glycinate’s ability to be easy on the digestive track provide it with the ability to supplement your magnesium intake without the digestive side effects seen when taking other types of magnesium supplements.
• Homeopathic Solution to Pain, Anxiety, insomnia, and Mental Acuity – Since magnesium glycinate is a mineral and amino acid compound that has both halves found in the foods we eat, our physical makeup, and nature it is the most natural of treatment options. Opting for a natural supplement over pharmaceuticals reduces side effects, making it a safer choice for holistic treatment.

LiveStrong also reports magnesium glycinate as effective for chronic fatigue and fibromyalgia treatment, in addition to other listed benefits.

How It Works

Magnesium plays an integral role in a healthy nervous system as well as the activation and relaxation of muscle tissue.

Deficiency impacts focus, muscle recovery, relaxation speed, and overall pain, tension, and stress levels across the body.

Magnesium activates over 300 enzyme reactions in the body, influencing vital organ functions and thousands of biochemical processes daily.

It works by relaxing blood vessels in the brain boosting platelets and blocking pain transmitters in the brain.

Magnesium glycinate supplements start working once the body begins absorbing magnesium, offering a quick response for users.

That means that after only one dose you should begin to feel the relaxing effects of this supplement.

The duration of effects depends on factors like individual magnesium depletion, absorption rate, underlying cause, and supplement consistency.

Supplements address vitamin or mineral depletion only when taken regularly, not in random or temporary situations.

Dosage

Determining magnesium dosage varies based on symptoms, depletion level, and supplement type, as per Noo-tropics.eu.

For migraine treatment, the recommended magnesium oxide dosage is 400-500 mg per day.

While the dosage recommended for sleep problems is between 400 and 1,000 mg before bed of a magnesium citrate supplement.

High doses of magnesium citrate (300-400 mg/day) are used for constipation; caution is advised due to potential side effects.

Dosages for children will be significantly lower depending on age. Children between the ages of newborn and 6 months should take 30 mg, 7 to 12 months will be 75 mg, 1 to 3 years of age is 80 mg, ages 4 to 8 need 130 mg, and children 9 to 13 require 240 mg.

To minimize stomach upset, you should take this mineral supplement with food.

Magnesium supplements, like other nutrients, come in various forms, each with slightly different effects when consumed. The magnesium metal ions can be bonded to other molecules, forming what are called salts.  The salts’ significant differences lie in body absorbance, where some are more efficient than others due to varying factors. A pricier but efficient supplement might require less intake for optimal effects due to production intricacies.

Side Effects

When taking any magnesium supplement, it’s important to remember that you’re also getting magnesium through your diet.

Many foods are rich in magnesium like dark green and bright colored vegetables, nuts, and seeds. Interactions with supplements and excess magnesium intake can result in negative side effects.

Some may experience sensitivity to magnesium glycinate, causing stomach cramps, vomiting, headaches, GI distress, nausea, and excessive sweating.

Stacking

Stacking supplements enhances benefits by combining compatible ones for greater effectiveness in achieving desired outcomes.

According to Memory Improvement Tips, the best stack for creating better sleep is combining magnesium, L-Threonate, and Glycine. When you take a magnesium glycinate supplement, all you need to add is L-Threonate to complete this stack.

I’ve successfully stacked Omega-3 with Magnesium, L-theanine, and Glycine daily for anxiety reduction without inducing sleepiness.

Because magnesium affects so many bodily functions, there are numerous ways to stack these supplements to achieve different results.

Authority Nutrition notes stacking this mineral with others affects energy, protein production, muscle movement, DNA repair, and nervous system regulation.

Alternatives

There are many forms of magnesium available in supplemental form, all of which are easily obtained and treat similar symptoms.

Choosing the one that works best for you will depend largely on the results that you are trying to achieve.

Some of the most common forms that you will find available are:

• Magnesium Oxide – Although this type of supplement contains the highest levels of magnesium it is the least absorbable, and you will absorb only about 4 percent of the recommended dosage of 400 mg of magnesium that you ingest.Its uses include sleep, constipation, pain management, and cognitive improvement. The dosage that you will require will differ depending on what you are attempting to treat.
• Magnesium Citrate – Due to its ability to mix well with liquids and its high absorption rate, magnesium citrate is the most commonly used ingredients when producing magnesium supplements. This alternative treats sleep problems. Standard dosage is 300 mg daily for maintenance, 400-1,000 mg for onset treatments. Magnesium Citrate, besides aiding sleep, treats constipation. Higher doses may increase bathroom visits due to its laxative effect.
• Magnesium Sulfate – Unlike other alternative supplements, magnesium sulfate can be absorbed through the skin and muscle tissue, which is why it is the main ingredient used in Epsom Salts. Bathe daily in Epsom Salt for 15-20 minutes to meet magnesium recommendations for anxiety and muscle cramps.
• Natural Sources – As with any supplement the best alternative is through eating a healthy and balanced diet that includes large amounts of leafy greens, nuts, and sprouted seeds. This alternative is gentle on digestion and absorbed more effectively than swallowing numerous supplement pills.

Closing Thoughts

Despite the variety of magnesium supplements for various conditions, they often overlap in their therapeutic applications.

Most magnesium supplement products cross over with each other treating conditions from insomnia to migraine headaches and mood stabilizing.

Choose magnesium carefully based on your health. Some types may worsen conditions like Irritable Bowel Syndrome, diarrhea, and gastrointestinal distress.

Magnesium is crucial for health. Maintain proper levels through diet or daily supplements to prevent health issues.

For sudden conditions, choose fast-absorbing magnesium over pharmaceuticals for its natural approach and fewer side effects.