Are you constantly feeling fatigued and weak even when you get enough sleep? This could be linked to a magnesium glycinate deficiency. That’s why this supplement’s popularity is not just a trend; magnesium glycinate has powerful benefits, from helping decrease blood sugar and blood pressure levels to enhancing your sleep quality.

 

In this article, we’ll cover science-backed magnesium glycinate benefits and how this supplement can help improve your overall health. We’ll also explore some of the best magnesium supplements, like BIOptimizers Magnesium Breakthrough, to help you make the right choice.

What Is Magnesium Glycinate?

Magnesium glycinate has two other names: magnesium diglycinate or magnesium bisglycinate. This supplement combines the mineral magnesium with the amino acid glycine. Combined, this pairing helps your body effectively absorb this nutrient.

 

Compared to other types of magnesium, like magnesium oxide or magnesium citrate, this supplement may be less likely to cause gastrointestinal discomfort. Magnesium glycinate has become a popular choice for anyone needing an extra boost to their magnesium levels. 

How Does Magnesium Glycinate Work?

Magnesium glycinate supplements are designed to help your body absorb and utilize magnesium quickly. By combining the mineral and amino acid, a higher percentage of magnesium enters the bloodstream, so your body feels the benefits quickly.

 

The supplements replenish the amount of magnesium your body stores, which may help relieve symptoms like muscle cramps and fatigue. More importantly, having the right magnesium levels might improve health conditions like high blood pressure, type two diabetes, and depression [1].

 

What Are Natural Sources of Magnesium Glycinate?

While magnesium glycinate supplements are a convenient way to boost your magnesium levels, you can also get magnesium naturally by choosing the right foods.

Here are some examples of foods that provide magnesium glycinate:

• Whole grains (brown rice, oats, quinoa) 
• Leafy green vegetables (spinach, kale)
• Nuts and seeds
• Legumes (black beans, lentils, edamame)
• Dairy products (yogurt, kefir)
• Avocados
• Bananas

6 Common Benefits of Magnesium Glycinate

Here are some significant health benefits associated with maintaining appropriate levels of magnesium in your body:

1. Regulation of Blood Sugar and Blood Pressure Levels 

Studies have found that magnesium glycinate may help improve insulin sensitivity and reduce blood sugar levels and blood pressure in people with diabetes or who are at risk of developing diabetes [2].

2. Stress and Anxiety Relief

Magnesium is also essential for your body to respond to stress properly. When researchers used magnesium glycinate for anxiety treatment, users reported positive results [3].

3. Improved Sleep Quality

Magnesium also regulates your body’s sleep-wake cycle. Magnesium glycinate benefits on sleep quality include improved sleep duration, enhanced sleep efficiency, and reduced symptoms of insomnia [4].

4. Bone Health

50% to 60% of the magnesium in your body is stored in your bones, which is why a deficiency often leads to osteoporosis. Researchers found that taking magnesium supplements increased bone material density by up to 11% after a year [5].

5. Management of Migraines and Headaches

Magnesium can also be effective at preventing the frequency and severity of migraines [6].

6. Depression and Mood Improvement

Outside of helping improve sleep quality and control blood sugar levels, magnesium is also involved in the body’s serotonin production, which is crucial to regulating mood. The supplement shows promise in combination with antidepressants, too [7].

 

In addition, these magnesium glycinate benefits may create a supportive environment for weight loss efforts, making it one of the best options for weight management. For instance, adequate sleep helps regulate hunger hormones and reduce cravings, while lowering stress levels decreases emotional eating. Better blood glucose control from magnesium intake can prevent fat storage and promote a healthier metabolism. 

Magnesium Glycinate Side Effects

Magnesium glycinate has few side effects; most people who regularly take the supplement tolerate it well. However, a few gastrointestinal side effects are linked, like diarrhea, abdominal cramps, and nausea. These side effects are usually mild and may be avoided by taking lower doses or taking magnesium supplements with food.

Who Should Take Magnesium Glycinate?

Magnesium glycinate supplements can benefit:

• Anyone diagnosed with magnesium deficiency or has a medical condition, or takes medicine that lowers magnesium density
• People with high blood pressure or type 2 diabetes
• Those who struggle with stress, anxiety, or poor sleep
• People who have or have a family history of osteoporosis
• Anyone who experiences frequent migraines or headaches

Who Should Avoid Taking Magnesium Glycinate?

Certain groups should avoid taking extra magnesium:

• People who have kidney disease
• Young children
• Older adults
• Anyone taking certain medication

Before you start a magnesium glycinate supplement, talk with your doctor or healthcare provider to see if you can safely incorporate the medication into your wellness routine.

How to Use Magnesium Glycinate Supplements

Magnesium glycinate comes in many forms: capsules, tablets, powders, and liquids. Dosages vary depending on your age, gender, and individual needs.

 

If you’re wondering, “How much magnesium glycinate should I take?” The recommended daily intake of magnesium for adults is usually between 310 and 420 mg for women and 400 to 420 mg for men. However, people with specific health conditions or deficiencies may require higher doses.

What Is Magnesium Deficiency and Symptoms

Magnesium deficiency is a condition in which the level of magnesium in the blood is lower than normal. This mineral is involved in over 300 biochemical reactions in the body. It also plays a crucial role in muscle and nerve function, regulating blood pressure, and maintaining a healthy immune system.

 

Magnesium deficiency can happen for many reasons, like dietary inadequacy, medical conditions, or a side effect of certain medications. However, the main problem with magnesium deficiency is that it’s hard to diagnose, especially because the kidneys do a good job of keeping the mineral in your body.

 

Here are some symptoms of magnesium deficiency:

• Cramps and muscle spasms
• Fatigue and weakness
• Mood disorders
• Irregular heartbeat
• Numbness
• Osteoporosis

Symptoms of Excess Magnesium Levels in Your Body

Though magnesium glycinate is generally well-tolerated, you still need to make sure you do not take too much of the mineral, which may lead to magnesium toxicity. Symptoms may include:

• Irregular heartbeat
• Breathing difficulties
• Extremely low blood pressure
• Muscle weakness
• Cardiac arrest

 

Magnesium toxicity isn’t very common, but if you take high doses of products that have magnesium in them, like laxatives or antacids, you’re at risk. Certain groups of people, like those with kidney disease, are also at higher risk of developing magnesium toxicity.

Best Magnesium Supplements

If you’re considering taking magnesium supplements, here are some of the best options to consider:

1. BIOptimizers Magnesium Breakthrough

BIOptimizers has spent the last 19 years helping people “optimize their health.” They claim to work with 5 of the best formulators to create optimal supplements. These include Chinese herbal experts, probiotic scientists, a formulator with 4 decades of experience, a plant extractor expert, and a nootropic stack designer. The formula combines 7 forms of the mineral so your body has the best chance to absorb it.

User Reviews

BIOptimizers Magnesium Breakthrough seems quite popular on Amazon, with a strong 4.5 out of 5 stars from nearly 8,000 global users [8]. Those who love it say that the blend of 7 different types of magnesium really works wonders. Users report that the supplement helped them fall asleep more easily and wake up feeling refreshed, with some even noting improved gut health.

 

However, it’s not all smooth sailing. Some folks find the product overly sedating, mentioning that it leaves them feeling groggy and fatigued the next day. Others report experiencing significant gastrointestinal discomfort, including severe abdominal pain and unusual constipation issues.

2. Organixx Magnesium 7

Organixx Magnesium 7 uses effective, unique, and proprietary formulas to help its clients reach their wellness goals. Their supplement has 7 forms of magnesium, including magnesium glycinate, to enhance the different benefits magnesium offers.

 

In addition, Organixx Magnesium 7 includes more than the daily required dose of vitamin B6, which is meant to work with magnesium to lower stress levels.

User Reviews

On Amazon [9], customers appreciate the quality of the magnesium supplement, finding the pills easy to swallow and effective in improving their sleep quality. Many are pleased with how gentle it is on the stomach; some specifically mention relief from restless legs, making it a hit for comfort during the night. 

 

That said, some users are less than thrilled with the company’s return policy and have had issues with the product’s seal. A few also question the supplement’s overall performance, suggesting it might not work for everyone.

3. Organifi Essential Magnesium

Organifi Essential Magnesium offers a daily dose of high-absorption magnesium in convenient, easy-to-swallow capsules. These eco-friendly, vegan soft gel capsules are designed to be gentle on your digestive system while providing robust support for both your body and mind. Organifi Essential Magnesium is a powerhouse for enhancing bone strength and muscle health. It also promotes nerve health and efficient communication between cells.

User Reviews

On Amazon [10], users who found it beneficial praise its ability to help them relax and enjoy a full night’s sleep. Additionally, it seems to effectively reduce muscle soreness after workouts, making it a favored choice for those looking to enhance recovery times. On the other hand, a notable downside reported by some users is that the supplement caused stomach issues.

4. Akasha Naturals Magnesium Glycinate

Akasha Naturals Magnesium Glycinate embodies the philosophy of the company: a commitment to evidence-based medicine that is approved by an interdisciplinary team of doctors and practitioners.

 

By far the simplest magnesium supplement on this list, the ingredients in Akasha’s supplements only include pure magnesium glycinate and the capsule casing. This no-fuss approach to this supplement means you’re not paying much but are still getting the magnesium supplement with the desired benefits.

User Reviews

Akasha Naturals Magnesium Glycinate gets a lot of praise on its official website with a set of fairly balanced reviews [11]. Users who have tried various magnesium supplements before report that Akasha’s version is quick to absorb; some even noted significant improvement from severe deficiencies within just three days. However, not everything is perfect—a common criticism of the supplement is that the tablets are somewhat difficult to swallow.

5. Natural Stacks MagTech

Natural Stacks is dedicated to bringing supplements that help improve brain function. They believe that with balanced nutrition, people can think clearly, focus for a longer time, and have a balanced mood.

 

MagTech is Natural Stacks’ magnesium supplement designed to help you relax and recharge, improve sleep quality, and support brain health. The product features clinically tested Magtein, a specialized form of magnesium-l-threonate developed by MIT scientists.

User Reviews

Natural Stacks MagTech seems to have a mixed reception on Amazon [12]. Many users find it highly effective for improving sleep, with some praising its great taste and efficacy in helping them fall asleep more easily. However, some users report experiencing constipation and even worsening insomnia after 1 to 2 weeks of use. Others mention that it makes them feel sleepy throughout the entire day.

FAQs on Magnesium Glycinate

If you still have other questions about magnesium glycinate, take a look at our answers to frequently asked questions below.

What Happens if You Take Magnesium Glycinate Every Day?

Daily magnesium glycinate can become your secret weapon for a calmer, sharper you, but there are a few things to know. On the plus side, it might help you chill out by reducing anxiety and improving sleep. It may also help keep your muscles healthy. However, it’s not magic pixie dust. Some folks experience stomach upset, especially when they take it at higher doses. So, listen to your body and start with a low dose to see how you react.

Why Should You Take Magnesium Glycinate at Night?

Nighttime might be the sweet spot for magnesium glycinate because it may help you drift off to dreamland more easily. Here’s the lowdown: magnesium glycinate is known to be gentle on the tummy and may interact with receptors in your brain that promote relaxation. This could translate to you falling asleep faster and enjoying a more restful night.

What Does Magnesium Glycinate Do to the Brain?

Magnesium glycinate may just be a multitasking brain booster. It may help you relax by regulating calming neurotransmitters, improve learning and memory by supporting brain cell function, and even promote better sleep, all crucial for a healthy, sharp mind. While research is still ongoing, the potential benefits are promising.

What Is Magnesium Glycinate Best For?

Magnesium glycinate is best for addressing magnesium deficiency, supporting healthy blood sugar and pressure levels, reducing stress, balancing mood, and improving sleep quality.

Which Is Better, Magnesium Citrate or Magnesium Glycinate?

In the debate of magnesium glycinate vs. citrate, both nutrient forms absorb well in the body but offer different benefits. Magnesium glycinate is considered more gentle on the digestive system, whereas magnesium citrate may help support bowel regularity.

What Happens to Your Body When You Take Magnesium Glycinate?

Magnesium glycinate supplements are designed to enhance your body’s absorption of magnesium, which means the nutrient is distributed throughout the body. This may lead to improved blood sugar regulation and blood pressure control, reduced stress, support for bone health, and more.

What Are the Magnesium Glycinate Benefits for Women?

Outside of the usual benefits like anxiety relief and improved blood sugar management, women have specific benefits from the supplement. For example, a woman may experience less severe premenstrual syndrome (PMS) symptoms when taking magnesium supplements [13]. Women are also advised to take magnesium supplements during pregnancy to help their bodies regulate body temperature and protein supplements. One study found that women who took magnesium supplements had fewer complications during their pregnancy [14].

What Are the Magnesium Glycinate Benefits for Men?

Men can experience the same benefits as women when they take magnesium glycinate supplements. They can expect improved bone strength, better and more balanced moods, and deeper sleep.

Final Thoughts on Magnesium Glycinate Benefits

Magnesium offers a wide range of potential health benefits, and many people don’t consume enough of the mineral in their regular diet. However, magnesium glycinate supplements, like BIOptimizers Magnesium Breakthrough, can help improve your overall wellness, from supporting blood pressure to promoting better sleep and mood.

 

Speak with your healthcare professional if you’re interested in magnesium supplementation. With the right approach, magnesium glycinate can be a powerful tool in optimizing your health and well-being.

References:

1. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. ELDerawi WA, Naser IA, Taleb MH, Abutair AS. The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients. Nutrients. 2018 Dec 26;11(1):44. doi: 10.3390/nu11010044. PMID: 30587761; PMCID: PMC6356710.
3. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017; 9(5):429. https://doi.org/10.3390/nu9050429
4. Arab, Arman & Rafie, Nahid & Amani, Reza & Shirani, Fatemeh. (2022). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. 201. 10.1007/s12011-022-03162-1.
5. Magnesium in man: Implications for health and disease | physiological reviews. (n.d.). https://journals.physiology.org/doi/full/10.1152/physrev.00012.2014
6. Karimi N, Razian A, Heidari M. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta Neurol Belg. 2021 Feb;121(1):167-173. doi: 10.1007/s13760-019-01101-x. Epub 2019 Feb 23. PMID: 30798472.
7. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.
8. Amazon.Com: Magnesium Breakthrough Supplement 4.0 – Has 7 Forms of Magnesium: Glycinate, Malate, Citrate, and More – Natural Sleep and Brain Supplement – 30 Capsules : Health & Household, www.amazon.com/BiOptimizers-Magnesium-Breakthrough-Supplement-Bisglycinate/dp/B09R2DCRMY. Accessed 30 July 2024. 
9. Amazon.Com: Organixx Magnesium Supplement, Natural Calm Magnesium Capsules for Sleep Support, Muscle Recovery, with Vitamin B6 and Manganese Citrate and Glycinate, High Absorption, Vegan, Non GMO (60 Count) : Health & Household, www.amazon.com/Organixx-Magnesium-Absorption-Supplement-Manganese/dp/B08ZBGPGZ9. Accessed 30 July 2024. 
10. Amazon.Com: Organifi Essential Magnesium Glycinate Supplement for Bone Support and Muscle Health, 150mg, 60 Vegan Capsules : Health & Household, www.amazon.com/Organifi-Essential-Magnesium-Glycinate-Supplement/dp/B0C4ZJX5RM. Accessed 30 July 2024. 
11. “Magnesium Glycinate – 120 Tablets.” Akasha Naturals, akashanaturals.com/products/magnesium-glycinate-120-tabs-akn. Accessed 30 July 2024. 
12. Amazon.Com: MagTech Magnesium Supplement – Chelated Magnesium Complex – 3 Forms of Magnesium: Magtein Magnesium L-Threonate, Glycinate & Taurate – Supports Relaxation & Brain Health*, 180 Magnesium Capsules : Health & Household, www.amazon.com/Natural-Stacks-MagTech-Magnesium-Supplement/dp/B0B1N3H4ZD. Accessed 30 July 2024. 
13. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010 Dec;15(Suppl 1):401-5. PMID: 22069417; PMCID: PMC3208934.
14. Zarean E, Tarjan A. Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial. Adv Biomed Res. 2017 Aug 31;6:109. doi: 10.4103/2277-9175.213879. PMID: 28904937; PMCID: PMC5590399.