Everything you should know about Magnesium Glycinate: Benefits, Dosage, Side Effects & More

What Is Magnesium Glycinate?

Magnesium glycinate is a highly absorbable form of magnesium formed by mixing inorganic magnesium with an amino acid, glycine to improve its bioavailability and lower its gastrointestinal effects usually experienced in other magnesium forms. It’s also often referred to as magnesium bis-glycinate. While both magnesium bis-glycinate and magnesium glycinate offer similar benefits and have high bioavailability, the latter is known to have a better effect on your brain and mood than its counterpart.

While magnesium is involved in over 300 enzymatic processes in the body, magnesium glycinate benefits your body in its own unique ways. It’s known for its calming properties that help you relax, unwind after a hectic day and sleep peacefully at night. Magnesium bis-glycinate and magnesium glycinate also play a crucial role in supporting multiple organs and their proper functioning.

What Are the Benefits of Taking Magnesium Glycinate?

Here are the top 7 ways in which magnesium glycinate benefits your body:

1. Mood & Cognition

As per the European Food Safety Authority (EFSA), magnesium contributes to normal psychological function and its glycinate form also plays a key role in supporting your brain health. Magnesium glycinate benefits your brain by supporting your power to memorise, analyse and respond normally. So, magnesium glycinate is important for normal cognitive development. It also helps balance your mood, keeping the mood swings under control.

2. Sleep Quality

As we mentioned earlier, one of the most talked-about magnesium glycinate benefits includes its positive impact on sleep quality. Due to its calming properties, magnesium glycinate helps your mind calm down, relax and rest properly. During stressful situations, magnesium can assist you in responding calmly. Those who struggle with sleeplessness at night can highly benefit from taking magnesium supplements as they support peaceful sleep.

3. BP Levels

Magnesium glycinate benefits your heart by supporting balanced BP levels. Low magnesium levels can lead to high blood pressure, which can affect your heart health. So, to avoid the risk of extreme fluctuations in BP level, it’s a smart idea to take magnesium glycinate on a regular basis.

4. Body Glucose Level

Maintaining a balanced glucose level in the body is crucial for your heart and kidney health. As per recent studies, magnesium glycinate has been shown to help people maintain a balanced body glucose level. Regular consumption of magnesium glycinate supplements can be beneficial for those who want to avoid heart and kidney-related concerns.

5. Bone Health

The European Food Safety Authority (EFSA) claims that magnesium contributes to the maintenance of normal bones and teeth. Magnesium deficiency often manifests through bone weakness and teeth damage. Taking magnesium bis-glycinate and magnesium glycinate supplements can help you boost your magnesium levels and support bone and teeth strength.

6. Muscle Health

Due to magnesium deficiency, people often face muscle cramps and aches. Magnesium glycinate benefits your muscles by keeping cramps at bay and supporting their strength and recovery.

7. Immune System

Magnesium has a role in the process of cell division and is vital for your immune system. So, a lack of optimal magnesium levels can highly weaken your body’s immune response. That’s why taking magnesium glycinate is important to fortify your bodily resistance against unwanted invaders.

How Much Magnesium Glycinate Should You Take per Day

The amount of magnesium glycinate you need on a daily basis depends on your gender, biological conditions and health goals. We suggest you take the guidance of a medical practitioner to know the right dosage for your body and avoid magnesium glycinate side effects due to an overdose. Here’s a list showing the Recommended Dietary Allowances (RDAs) for magnesium for people of varying demographic profiles:

Age	Male	Female	Pregnant Female
1-6 months	30 mg	30 mg
7 - 12 months	75 mg	75 mg
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg
19–30 years	400 mg	310 mg	350 mg
31- 51+ years	420 mg	320 mg	360 mg

What Are the Best Magnesium Glycinate Supplements?

While there are quite a few magnesium supplements available on the market, not all deliver optimal magnesium glycinate benefits. Here are some factors that you must consider while choosing a magnesium bis-glycinate and magnesium glycinate supplement:

• Form - Magnesium glycinate supplements are available in the form of tablets, capsules, powders or gummies. If you want to avoid the hassle of making a drink using the powder, you can go for the easy-to-take tablets. In case you don’t like the bitter taste of the tablet, then taste-free capsules or flavourful gummies can be your go-to thing.
• Strength - To get the most of the magnesium glycinate benefits, It’s highly important to take the right amount of it. So, make sure you check the strength or dosage of the magnesium supplement. Too low strength can give dissatisfying results while too high strength may lead to unwanted side effects.
• Dietary preferences - If you have dietary restrictions or specific preferences, you must look for a magnesium glycinate supplement that aligns with your preferences and needs. For instance, if you’re a vegan, go for a supplement that is formulated using plant-based ingredients only. For those who have gluten intolerance or lactose intolerance, it’s suggested that you check the ingredient list and make sure the supplement you purchase doesn’t contain gluten or lactose.
• Formula - We highly recommend you go for supplements that are 100% natural. This helps you avoid the harmful side effects that chemical-laden supplements may have on your body.
• Additional ingredients - The more, the merrier! If you get a magnesium supplement with other essential nutrients that can complement the magnesium glycinate benefits, it’s a good idea to choose that. So, look for magnesium supplements that also pack the goodness of vital vitamins or minerals to reap additional benefits.

Magnesium Glycinate Capsules - 180 Capsules 1420 mg

Why Choose Them?

• Potent 1420 mg of magnesium glycinate per serving
• Vegan & gluten-free
• Whopping 3-month supply
• 90-day money-back guarantee

Our customers have given a massive 5/5-star rating. According to Emily Jones, these capsules are:

“Life-changing! Noticed improvements in my muscle recovery and overall vitality. Highly satisfied customer!”

10 Common Magnesium Glycinate Side Effects

Magnesium glycinate is usually tolerated better by the body than other forms of magnesium. Other magnesium forms such as magnesium citrate and magnesium oxide are commonly known to cause gastrointestinal problems when consumed. Although magnesium glycinate is gentler on the stomach, an overdose of it can have some minor or major side effects. While minor side effects may not be a huge concern, It’s suggested that you check with your doctor in case you face any major or persistent side effects. Here are 10 common magnesium glycinate side effects that you must watch out for:

1. Stomach upset
2. Vomiting
3. Nausea
4. Low BP level
5. Muscle weakness
6. Drowsiness
7. Breathing problems
8. Headache
9. Gas and bloating
10. Fatigue

Final Say

To sum it up, magnesium glycinate is a highly bioavailable and well-tolerated form of magnesium that offers numerous incredible health benefits. Its superior absorption and bioavailability make it an excellent choice for combating magnesium deficiencies and replenishing natural magnesium levels. Magnesium glycinate benefits your body in various ways, starting from supporting quality sleep to alleviating muscle cramps to taking care of heart and bone health. Its gentle effect on the stomach makes it safer and more suitable for long-term use than other magnesium supplements.

However, as with any supplement, it's essential to be aware of the potential magnesium glycinate side effects before taking a magnesium supplement. An overdose of magnesium can cause side effects like upset stomach, breathing difficulty, nausea, etc. So, it’s better to consult with a healthcare provider before starting magnesium glycinate supplements to know about the optimal dosage for you. In case you’re thinking of buying a magnesium glycinate supplement, make sure you purchase it from a reputable brand and choose it keeping important considerations in mind such as supplement form, strength and dietary preferences.

So, what are you waiting for? Order a magnesium glycinate supplement online and take the first step towards a healthier you! Experience the power of the ‘Mighty Magnesium’ today!