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Magnesium Glycinate: Side Effects, Benefits for Anxiety, Sleep & More
Magnesium glycinate is a natural health supplement. Magnesium is the fourth most important mineral in the human body. It plays a vital role in many body processes – blood pressure, insulin and sugar metabolism, and muscle contractions. Magnesium also helps to prevent disease and maintain your overall health. Studies show that taking low level doses of a magnesium supplement can help with some chronic health conditions such as high blood pressure, migraine headaches, and risk of stroke.1
Your body doesn’t need a lot of magnesium, but if amounts are depleted, they need to be replenished to avoid a magnesium deficiency. To maintain health women should have 310-320 mg and men 400-420 mg of magnesium. Symptoms of deficiency include cramps and muscle contractions, numbness and tingling, and abnormal heart rhythms.2
There are some medical conditions that can cause a magnesium deficiency – kidney disease, pancreatitis, and gastrointestinal diseases such as IBS and Crohn’s disease. Taking certain medications, such as prescription drugs for acid reflux, can also lead to a magnesium deficiency if taken for long periods of time. There are also some non-medical issues that can lower magnesium levels. This includes eating too much salt, drinking too much caffeine, and heavy menstrual cycles.2
If any of these conditions are a factor for you, you may want to consider taking a magnesium glycinate supplement.
What formats does this supplement come in?
Magnesium supplements are made with either organic or inorganic salts. Research indicates that supplements made with organic magnesium salts are more soluble and easily absorbed than those made with inorganic salts. They’re available as an oral supplement in capsule, powder, or liquid form. There are different formats of magnesium: magnesium glycinate, magnesium citrate, magnesium malate, and magnesium oxide.3
Magnesium glycinate is a combination of organic magnesium and glycine, an amino acid. Amino acids are part of the basic structure of proteins in the body. The human body naturally produces glycine, but the amount isn’t enough to maintain metabolic functions. To deal with insufficiencies, you need to eat foods that are high in glycine or take an oral supplement that includes glycine such as magnesium glycinate. Magnesium glycinate is easily absorbed and utilized by the body.
Let’s take a closer look at magnesium glycinate, including what conditions it benefits and scientific evidence to support these benefits. We’ll also discuss any potential side effects and where you can buy magnesium glycinate if you decide that it’s right for you.
Does Magnesium Glycinate Support Testosterone Production?
While magnesium has plenty of benefits and is one of the most important minerals for supporting good health, there are more suitable supplements if supporting testosterone is your goal. To naturally support testosterone production in the body, supplements like Vitamin D and Zinc, and traditional ingredients such as Epimedium, Saw Palmetto, and Tribulus are likely to provide positive results. One supplement that includes all of these testo-support ingredients, is HexoFire Labs Delta Prime.
Magnesium Glycinate Benefits
Taking a magnesium glycinate supplement may help to reduce the severity of some health issues. This may include:
- Sleep problems
- Migraine headaches
- Restless leg syndrome
- Leg cramps
Magnesium Glycinate for Anxiety
A magnesium deficiency may be a trigger for anxiety and nervousness. Research shows that taking magnesium glycinate may promote a calming effect and help to reduce symptoms of anxiety.4
Magnesium Glycinate for Sleep
Insomnia is a common problem, particularly in older adults. Taking magnesium glycinate may help to promote the quality of sleep. In a clinical trial using patients suffering from insomnia, when taking 500 mg of magnesium daily, their insomnia improved significantly.5
Magnesium Glycinate for Migraines
Supplementing with magnesium may help to reduce the intensity, frequency, and duration of migraine headaches. In a clinical trial using patients who experienced frequent headaches, taking 600 mg/day of magnesium for three months showed a significant improvement in 41% of the participants in the frequency of their migraine.5
Magnesium Glycinate for Constipation
Magnesium may work as a laxative for people experiencing constipation. When magnesium is present in the bowel, it pulls water into the colon, thereby softening stool.6
Magnesium Glycinate for Depression
Magnesium glycinate may help treat depression. Case subjects were given 125-300 mg of magnesium glycinate twice daily. The study results indicate that in less than 7 days after starting the supplement, test subjects had some relief from depression.7
Magnesium Glycinate for Restless Leg Syndrome
Low levels of magnesium can cause restless leg syndrome, which can lead to frequent waking and poor sleep quality. Research shows that taking 500 mg of magnesium daily reduced periodic leg movements in up to 85% of research participants.5
Magnesium Glycinate for Leg Cramps
Low levels of magnesium may cause leg cramps. Research was done using 41 healthy pregnant women who experienced leg cramps at least twice a week. They were given 300 mg of magnesium a day for 4 weeks. At the end of the study, 50% of women had a reduction in leg cramps.9
Magnesium Glycinate for ADHD
Magnesium deficiency may help to lessen the symptoms of ADHD (Attention Deficit Hyperactivity Disorder). In a research study, 50 hyperactive children were given doses of 200 mg/day for 6 months. At the end of the study, 20% of the children showed fewer symptoms of ADHD.10
Magnesium Glycinate Side Effects
There are some side effects to be aware of when taking magnesium glycinate. Taking large doses of any magnesium supplement, including magnesium glycinate, can cause mild to severe side effects. This may include diarrhea, stomach cramps, and nausea. With magnesium glycinate, diarrhea is a minor side effect. The types of magnesium that most commonly causes diarrhea are magnesium carbonate, chloride, gluconate, and oxide.
High doses of magnesium may cause an irregular heartbeat which puts you at risk for a cardiac arrest. Magnesium toxicity can also cause vomiting, hypotension, difficulty breathing, and facial flushing.
Before taking magnesium glycinate, pregnancy and some medical conditions will require a consultation with a physician. Taking magnesium supplements in any form may cause an adverse reaction with some medications such as antibiotics, diuretics, and bisphosphonates, which are used in the treatment of osteoporosis.
Even if you have no existing health conditions, always consult with your doctor before taking magnesium glycinate or any other magnesium supplement.
Where to Buy Magnesium Glycinate
Always buy magnesium glycinate supplements from a reputable source. Choose health stores that sell high quality supplements. Buying magnesium glycinate online is one of your best options. Look for respected sources online that provide you with information about the magnesium glycinate supplement they’re selling.
- 1Volpe, SL. (2013). Magnesium in disease prevention and overall health. Adv Nutr. 4(3); 378S-83S. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pubmed/23674807
- 2Guerrera, MP. & Volpe, SL. (2009). Therapeutic Uses of Magnesium. Am Fam Physician. 80(2): 157-162. Retrieved on November 15, 2018 from https://www.aafp.org/afp/2009/0715/p157.html
- 3KUMC Medical Center (2011). The Benefits of Magnesium. Integrative Health. Retrieved on November 15, 2018 from View Reference
- 4Boyle, NB. & Lawton, C. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 9(5): 429. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
- 5Schwalfenberg, GK. & Genuis, SJ. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017: 4179326. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
- 6Murakami, K. & Sasaki, S. (2007). Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 61(5): 616-22. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pubmed/17151587?dopt=Abstract
- 7Eby, GA. & Eby, KL. (2006). Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 67(2): 362-70. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pubmed/16542786
- 8Fathizadeh, N. & Ebrahimi, E. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 15(Suppl1): 401-405. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
- 9Supakatisant, C. & Phupong, V. (2012). Oral magnesium for relief in pregnancy‐induced leg cramps: a randomised controlled trial. Maternal & Child Nutrition. Volume 11, Issue 2: pp 139-145. Retrieved on November 15, 2018 from https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1740-8709.2012.00440.x
- 10Starobrat-Hermelin, B. & Kozielec. T. (1997). The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnes Res. 10(2): 149-56. Retrieved on November 15, 2018 from https://www.ncbi.nlm.nih.gov/pubmed/9368236