Magnesium Glycinate: Potential Benefits, Risks, and Uses

Magnesium is an essential mineral involved in various processes within the body. Our bodies require magnesium from dietary sources, and sometimes, we may not get enough. Dietary supplements may help with magnesium deficiencies, and several options are available to ensure you’re receiving enough magnesium.

One form, magnesium glycinate, has gained popularity in recent years, partly due to interest in its potential to support heart health, anxiety, sleep quality, and sleep health. In my experience, clients are often attracted to magnesium glycinate due to online trends or recommendations from peers rather than clinical evidence. While magnesium is an essential mineral, there is no high-quality evidence to support the use of magnesium glycinate for sleep-related issues or the other conditions mentioned above. We will review cases when magnesium supplementation may be beneficial and highlight potential risks associated with its use.

What is magnesium glycinate, and what makes it different?

There are many magnesium products available for consumers to purchase. These products contain varying amounts of magnesium, which is often paired with different salts. Common supplement formulations of magnesium include:

• Magnesium oxide
• Magnesium hydroxide
• Magnesium citrate
• Magnesium chloride
• Magnesium glycinate

Each salt is generally marketed for a different indication. For example, magnesium hydroxide is often included in products marketed to help with constipation. However, it should be noted that although a supplement may be advertised as treating a certain condition, supplements are not approved by the FDA to treat any health condition.

Magnesium glycinate pairs magnesium with the amino acid glycine. When magnesium is paired with organic molecules like glycine, it’s sometimes referred to as chelated magnesium. This pairing aims to enhance magnesium absorption, ensuring more magnesium enters the bloodstream for various bodily functions. Although chelated magnesium with organic molecules may improve absorption, evidence supporting magnesium glycinate specifically is limited.

Is magnesium glycinate beneficial?

As mentioned earlier, the use of magnesium glycinate has increased in popularity due to its perceived benefit in helping with sleep and anxiety. While there seems to be a correlation between low magnesium levels and mental health conditions such as anxiety, there is no confirmatory evidence that recommends the use of any form of magnesium to treat these conditions.

When considering magnesium supplementation, it is recommended to consult with your healthcare provider first to determine if you have an underlying deficiency. Taking magnesium supplements in the absence of a deficiency is not recommended. Some signs or symptoms of magnesium deficiency include:

• Muscle cramps or weakness
• Irregular heartbeat
• Loss of appetite
• Agitation
• Seizures (rare)

If you are experiencing any of the above, this may warrant further medical workup to determine the underlying causes.

How much magnesium should you consider taking?

The amount of magnesium that a person should consume daily varies with age and other factors. The recommended dietary allowance of magnesium suggested by the National Institutes of Health is listed in the table below.

Dosages will vary among supplement products, so be sure to read the package label and discuss the appropriate dose for you with your doctor.

Choosing a quality magnesium supplement

There are many manufacturers of supplement products. It is important to thoroughly research products and choose those made under current good manufacturing practices. Unlike prescription medications, dietary supplements are not approved by the FDA prior to being sold to consumers. However, the FDA requires that manufacturers follow current good manufacturing practices that help ensure the identity, purity, quality, strength, and composition of dietary supplements.

When discussing the selection of supplements with patients, I encourage them to purchase products reviewed under the United States Pharmacopeia (USP) Dietary Supplement Verification Program. I have worked as a pharmacist for several years, and I know the importance of limiting dose variability when taking supplements and medications. This is especially important when managing an underlying nutritional deficiency. Even slight variations in potency can have clinically relevant consequences. Products verified under this program:

• Have been confirmed to contain the ingredients listed on the label in the indicated amount
• Do not contain harmful levels of contaminants
• Comply with the FDA's Good manufacturing practices of quality and purity
• Will breakdown in the body as indicated on the package label

When choosing a product, look for the USP-verified seal on the package label. Other important tips include:

• Checking the package label to ensure that you are not allergic to any of the inactive ingredients
• Ensuring that the product has been tested by a third party, such as USP, to verify the active and inactive ingredients as well as the quality and purity of the supplement
• Talking with your healthcare provider about which magnesium supplement is best for you
• Informing your doctor about other supplements that you may be taking as they may interact with magnesium

Side effects of magnesium glycinate supplements

It is also important to consult with a healthcare provider or dietitian before starting magnesium glycinate supplementation to avoid taking too much magnesium. Your provider may want to test your magnesium levels to confirm magnesium deficiency. Taking excessive amounts of any form of supplemental magnesium can increase the risk of side effects and magnesium toxicity. Initial signs of magnesium toxicity include:

As toxicity worsens, individuals may experience muscle weakness and heart-related issues such as low blood pressure and heart rate.

Boosting your magnesium naturally: food sources to consider

You can increase your magnesium levels naturally by consuming certain foods as an alternative to supplementation. Magnesium is found in many different food products. One of the best sources of magnesium is green leafy vegetables. Other good food sources of magnesium are listed below.

Incorporating these foods into your diet may help to increase your magnesium levels naturally without the need for supplementation. Before consuming any new food products, be mindful of food allergies and any potential food-drug interactions if you are on some medication.

Magnesium is needed for many biochemical processes and helps to maintain muscle function and bone health as well as support the immune system. Magnesium deficiency is prevalent in up to 15% of the general population. It can be caused by poor dietary intake, malabsorption due to diarrhea, medications, drug interactions, and certain conditions.

As a pharmacist, I help many individuals manage various nutritional deficiencies. When it comes to managing magnesium deficiency, I consider other comorbid conditions the person may have, such as inflammatory bowel conditions or alcohol use disorder, which can reduce the amount of magnesium absorbed by the body. It is important to treat the underlying cause first. For instance, in individuals who consume excessive amounts of alcohol, abstaining from alcohol and increasing dietary intake of foods rich in magnesium may eliminate the need for supplementation.

Additionally, several medications can cause low magnesium levels. Standard classes of medications associated with low magnesium include aminoglycoside antibiotics and certain diuretics, which help remove excess fluid from the body. I recommend stopping any contributory medications as clinically appropriate. If, after addressing potential underlying causes, a person still has low magnesium levels, I may consider recommending a magnesium supplement. The recommended magnesium formulation largely depends on patient needs, supplement availability, and the potential for the formulation to interact with other medications.

Final word

When it comes to using magnesium supplements, it is important to rule out other causes of deficiency first before starting supplementation. Research is still needed to determine if magnesium has a place in therapy for the management of conditions like high blood pressure or heart disease. Evaluation by a healthcare professional is essential to help determine the need for supplementation.