New Trend Alert: Magnesium Glycinate- Benefits, Cautions, and Side Effects

Elevate your well-being with the power-packed magnesium glycinate, the mineral involved in over 300 enzyme reactions in the human body. 

Unearth the sweeping benefits, from sleep enhancement to anxiety alleviation, and discover if it’s the missing jigsaw piece in your health puzzle.

Before we dive into the facts about magnesium glycinate, we want to emphasise that we do not condone healthcare trends without proper medical validation. It is crucial to consult with healthcare professionals before adopting any new practices or treatments. However, as trends inevitably emerge and evolve, our responsibility is to inform and educate our readers in a safe and responsible manner. 

What is Magnesium Glycinate, and Why is it Trending?

Magnesium, an indispensable mineral, is the keystone of health. Magnesium glycinate, a fusion of magnesium and the amino acid glycinate, stands out in the limelight. It increases magnesium absorption, becoming the first choice for those seeking a boost without gastrointestinal squabbles.

In Asia, a staggering 60% of the population is estimated to be deficient in magnesium, according to a study by the Asian Pacific Journal of Clinical Nutrition. This raises alarm bells on the importance of understanding and utilising magnesium glycinate.

Magnesium is a critical mineral that plays a vital role in a variety of bodily functions, particularly in maintaining healthy bones, muscles, and the nervous system​​. Magnesium glycinate, a compound formed by combining magnesium with the amino acid glycinate, has been gaining popularity lately. This compound is known for its high absorption rate and minimal gastrointestinal side effects, making it an ideal supplement for those who need to augment their magnesium intake.

How Much Magnesium Should You Take?

The Recommended Dietary Allowance (RDA) for magnesium varies depending on age and gender, with a healthy range being between 310 and 420 mg/day for most people. It is important to note that factors such as alcohol use, chronic diarrhoea, uncontrolled diabetes, malabsorption due to diseases like Crohn’s disease, celiac disease, and inflammatory bowel disease, malnutrition, and certain medications can lead to magnesium inadequacy​​.

The benefits of magnesium glycinate are manifold. Studies have shown that magnesium can help relieve anxiety, promote bone health, manage blood sugar in people with diabetes, maintain normal heart rhythms, reduce symptoms of premenstrual syndrome (PMS), enhance exercise performance, and even help reduce pain.

Certain conditions or risks, including fibromyalgia, chronic fatigue syndrome, and risk of stroke, heart failure, diabetes, and all-cause mortality, can improve with magnesium supplementation​​.

Natural Sources of Magnesium in Food

A variety of food sources can naturally provide magnesium, including dark green leafy vegetables, nuts and seeds, seaweed, beans and lentils, whole unrefined grains, certain fruits like bananas, dried figs, and blackberries, and fish such as halibut. If individuals are unable to meet their magnesium needs through diet alone, they can opt for magnesium glycinate supplements, which are available in pill or powder form. It is recommended to take these supplements with food to help reduce stomach upset.

While magnesium supplementation is generally safe for healthy adults, it’s crucial to consult a healthcare provider before starting, as they can help determine the appropriate daily dose for your needs. Excessive magnesium levels can lead to symptoms such as low blood pressure, nausea, vomiting, facial flushing, irregular heartbeat, muscle weakness, and in severe cases, cardiac arrest​​.

The increasing deficiency rates and a greater understanding of the role of magnesium in health have led to the growing trend of magnesium glycinate use. Its high absorption rate and low risk of side effects make it an attractive choice for those looking to boost their magnesium levels. Supplements should be used to complement, not replace, a balanced diet.

Restorative Night’s Sleep

One of the trump cards magnesium glycinate holds is its ability to regulate the circadian rhythm and melatonin levels. This facilitates not just sleep but a rejuvenating one. The activation of the parasympathetic nervous system by magnesium nudges the body into relaxation, paving the way for profound rest.

Furthermore, studies have painted a direct relationship between magnesium and sleep improvement through metabolic and cardiovascular enhancements. This leaves you spirited throughout the day.

A Pantheon of Health Benefits

But it doesn’t end with sleep. Magnesium glycinate also helps:

  • Muscle might: Bolsters regular muscle contractions and prevents cramps.
  • Unshakeable bones: Key in regulating calcium levels for robust bone health.
  • Cardiovascular vigour: Stabilises heart rhythm and blood pressure.
  • Composure in a capsule: Regulates stress response and diminishes anxiety.

Further studies are needed to cement these findings, but emerging research also suggests a correlation between low magnesium levels and Alzheimer’s disease, stroke, and migraine headaches.

A Tailored Approach to Magnesium Glycinate

Before sprinting to the store, recognizing signs of magnesium deficiency is vital. These encompass muscle cramps, fatigue, anxiety, and more. When in doubt, blood work can set the record straight.

Healthcare professionals must be consulted prior to supplementation, especially for individuals with diabetes, kidney disorders, or those taking blood pressure medication.

The Verdict: Should Magnesium Glycinate Have a Place in Your Routine?

The research is compelling. For those struggling with sleep, anxiety, or muscle issues, magnesium glycinate might be the golden ticket. It’s crucial, however, to liaise with your healthcare provider and craft a bespoke approach that aligns with your health objectives.

Disclaimer: The information provided in this article is for educational purposes only, and should not be considered medical advice. Please consult with a healthcare professional for more personalised guidance and various treatment options that may be available to you. 


  1. Khor, G.L., Chee, W.S.S., Shariff, Z.M., et al. (2017). High prevalence of vitamin D insufficiency and its association with BMI-for-age among primary school children in Kuala Lumpur, Malaysia. BMC Public Health.
  2. Asian Pacific Journal of Clinical Nutrition. (2012). Magnesium in Disease Prevention and Overall Health.
  3. S.K. Gupta, S. Sharma. (2015). Deficiency and Toxicity of Magnesium in Human Health. Journal of Nutritional Health & Food Science.
  4. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017, August 28). Can Magnesium Enhance Exercise Performance? PubMed Central (PMC).
  5. Na, H. S., Ryu, J. H., & Do, S. H. (2011, January 1). The role of magnesium in pain – Magnesium in the Central Nervous System – NCBI Bookshelf. The Role of Magnesium in Pain – Magnesium in the Central Nervous System – NCBI Bookshelf.
  6. Office of Dietary Supplements – Magnesium. (2022, June 2). Magnesium – Health Professional Fact Sheet.

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