What Is Magnesium Glycinate, and How Can You Take It?

The internet is abounding with dietary supplements. Influencers recommend them to solve every imaginable health problem, touting research that hasn’t yet gained widespread acceptance. Or, it is a proprietary secret, locked behind a high up-front cost to longevity. Magnesium glycinate has fallen into this category, becoming one of the most recommended supplements online. Fortunately, it has been around for a long time, with plenty of research explaining what it can and can’t do. Learn what it truly is, how it affects the body and if you should be taking it.

What Is Magnesium Glycinate?

Many people have magnesium deficiencies, which is why magnesium glycinate supplements have become so popular. When you break it down, it is a compound with magnesium and the amino acid glycine. It is in a chelated form, meaning it is bound tightly. This product is readily absorbed into the body due to its high bioavailability. Other forms of magnesium are more challenging for the body to handle.

How Does It Impact the Body?

The average you need per day ranges depending on biological factors. However, the general range for adults is 310-420 milligrams per day. It is essential for stabilizing energy, making protein, strengthening bones, managing blood sugar, keeping nerves functioning and more.

Many people need or take it because it can help with sleep. However, many other lifestyle changes can also help you get more rest, including:

• Reducing caffeine intake
• Limiting alcohol
• Adjusting diet
• Reducing stressors

These can enhance the efficacy of magnesium when used for this purpose.

Making an Informed Choice About Magnesium

Magnesium comes in many forms, and glycinate is one of the most popular. Regardless of what you see on social media, every supplement and dietary choice should be discussed with a medical professional. 

While reputable and well-evidenced research is available, everyone should be careful when using a new product — especially if you are immunocompromised, pregnant, taking other medications or have extensive medical histories. Always err on the side of caution, but now you know the realities of magnesium glycinate’s intended use and effects.

While it may be essential for regulating the heart and mood, and tons of things in between, it is not a magical cure-all for any ailment. Plus, it should always be taken responsibly, like any other supplement.

Myths About Magnesium Glycinate

The internet has done a great job of popularizing many vitamins and supplements, selling them to consumers as quick fixes for countless issues. What are the myths about this product that are easy to debunk?

Magnesium Glycinate is a “miracle cure.”

Magnesium glycinate is an awesome resource if it is recommended by a medical professional when considering all of your other biomarkers. It is also particularly important if you suffer from a specific magnesium deficiency. 

Always be aware that stories you hear or read about online could be entirely anecdotal or promotional. Seek reliable sources like medical journals to confirm any claims online. And, more importantly, magnesium glycinate cannot replicate a healthy diet and lifestyle.

Magnesium Glycinate is a sedative.

Many people take this supplement to help them sleep, associating it with the effects of a sedative. However, it is not in the traditional sense. It does not have the same properties as something like a sleeping pill. 

It encourages relaxation by reducing stress in the nervous system, fostering a calmer mindset and mood, and potentially making you feel more tired. It can also increase the number of sleep-producing neurotransmitters you have in the body, which is not how a sedative works.

Magnesium Glycinate can cure anxiety.

As mentioned, magnesium glycinate can regulate mood by reducing some of the physical and emotional symptoms associated with anxiety. However, it is not an official cure or consistent method for long-term treatment. Lifestyle changes, seeing a therapist or psychiatrist, and reducing stressors are more impactful shifts to prioritize. Magnesium glycinate can be a nice supplement, but not something anyone should depend on.

How to Take It Safely

Because of the side effects of magnesium glycinate, everyone should be careful about how much they take. Popular products, like flavored powders, make it easy to add a lot to a single beverage, so be careful and read the instructions and portion sizes carefully.

Here are a few tips to ease you into taking regular amounts:

• Start with a low dose and gradually increase as needed. This will help assess your tolerance.
• Take it with food to prevent any digestive issues if you are prone to them.
• Choose a brand that is reputable and third-party certified. 
• Follow the dosages recommended on any and all packaging.

Additionally, the Recommended Dietary Allowance for magnesium can be a valuable resource to see what is best for your demographic. Be aware of the Toelrable Upper Intake Level as a ceiling. 

Warnings and Suggestions

While the effects of magnesium glycinate are mostly positive, there are a few people and circumstances in which nobody should take it. Based on age and health, it could actually be a health risk. Keep the following warnings in mind before consuming magnesium glycinate, especially on a regular basis without consulting a medical professional:

• Always consult your doctor before adopting a new supplement in your regimen, especially if you have a pre-existing condition.
• Some people with kidney problems could have too much magnesium in their bodies already if they overproduce. Be wary to avoid toxicity.
• People who are pregnant and breastfeeding should avoid supplements unless told by a doctor that it is safe for the child.
• Review the drugs you already take with a doctor to make sure it does not have any adverse reactions with magnesium glycinate. This could include antibiotics, diuretics and more.

Any supplement seems harmless enough if an influencer or an enticing grocery store display makes it seem harmless. However, if you take anything away from these details, it should be to always refer to an expert before introducing anything into your body.

A Toxic Trend or Super Supplement?

Magnesium glycinate could deliver on all the promises it makes, including better sleep, mood regulation and overall improved health. However, everyone should practice caution when reading about it, buying products and taking them. While it may seem like it works for everyone, no supplement can deliver ideal benefits to everyone because bodies are so different. If it sounds like magnesium could help you, schedule an appointment with your primary care provider to brainstorm options.