Many people in the United States ingest less magnesium than recommended.
However, signs of insufficient food intake are uncommon since your kidneys regulate how much magnesium you excrete.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, although most individuals benefit from a daily intake of 300 to 420 mg.
Magnesium may help:
Lower blood pressure.
Reduced risk of stroke, cardiovascular disease, and type 2 diabetes. Improved bone health.
Prevent migraine headaches.
Magnesium glycinate is a supplement that patients with magnesium deficiency use to help them get more of it. It is generally well tolerated and easily absorbed by the body.
What is magnesium glycinate?
There are many different forms of magnesium supplements on the market. Magnesium oxide is the least expensive, but your digestive system does not absorb it efficiently. It is most typically used to treat heartburn and constipation.
Magnesium glycinate is generated by mixing elemental magnesium and the amino acid glycine. This type of magnesium is highly bioavailable, which means it is quickly absorbed by the small intestine.
Benefits of Magnesium Glycinate
Magnesium glycinate has been found to provide a range of benefits, including the ability to
Relieve anxiety and support bone health.
Manage blood sugar in persons with diabetes and may minimize the chance of acquiring type 2 diabetes.
Maintain normal cardiac beats.
Reduce PMS symptoms and improve exercise performance.
Reduce pain.
According to a 2021 review of studies, magnesium supplements may aid in the treatment of fibromyalgia. An older 2016 study found that they may help reduce the risk of stroke, heart failure, and diabetes.
Magnesium Deficit
According to research, around 60% of adults in the United States suffer from magnesium deficiencies.
The normal RDAs for magnesium are listed below:
AgeFemalesMales14 to 18 years360 mg410 mg19 to 30 years310 mg400 mg31 years and older320 mg420 mg
Keep in mind that your RDA may be higher if you are pregnant, breastfeeding, or chest feeding.
Symptoms of magnesium deficiency may include:
loss of appetite
nausea
fatigue
vomiting
tingling, muscle cramps, and muscle contractions
abnormal heart rhythms
seizures
Common causes of magnesium deficiency might include:
alcohol use
chronic diarrhea
excessive urination from diabetes that’s not well managed
malabsorption from celiac disease, and inflammatory bowel disease
malnutrition
some medications
How to use magnesium glycinate supplements
In some circumstances, a healthcare expert may advise supplementation for patients with inadequate magnesium absorption.
Magnesium glycinate supplements are readily accessible in pill and powder forms. To assist decrease gastrointestinal distress, they should be taken with food, just like any other supplement.
If you are taking drugs, see a healthcare provider or a pharmacy. They can advise you on the potential interactions between your medicine and magnesium supplement.
Excess magnesium
Excessive magnesium levels are uncommon in healthy people since the kidneys normally remove the excess.
If you wish to keep track of your magnesium consumption while taking supplements, you can do so by noting the magnesium content of the foods you consume.
Some key indications of excess magnesium are:
hypotension (low blood pressure)
nausea
Symptoms may include vomiting and facial flushes.
An irregular heartbeat
Muscular weakness
cardiac arrest in severe situations.
Magnesium naturally occurs
Magnesium is found in a variety of foods.
Unprocessed foods are the best suppliers of magnesium.
Dark green, leafy vegetables, such as spinach and Swiss chard.
Nuts, seeds (e.g. pumpkin, chia, sesame), and seaweed.
Beans with lentils
Consume whole, unprocessed cereals, fruits like bananas, dried figs, and blackberries, and seafood like halibut.
When feasible, choose foods grown on good organic soils. These soils have the highest concentrations of nutrients and minerals.
Produce is frequently cultivated in soil that lacks vital nutrients. As a result, certain fresh produce may be deficient in nutrients, especially magnesium.
Risks of taking magnesium
Although magnesium supplements are generally safe for healthy adults, you should check your doctor before using them. They can assist you in determining the most appropriate daily dose for your needs.
Here are some considerations to remember when taking supplements:
When selecting a supplement, always consider the amount of elemental magnesium contained. The label usually contains this information.
Buy supplements from a reputable vendor. The FDA does not evaluate supplements for safety or efficacy.
If you have heart or kidney problems, consult a healthcare expert.
If you are taking antibiotics or other medications, see a healthcare expert about how they may interact with magnesium and whether absorption of either the magnesium or the prescriptions will be impaired.
Magnesium Glycinate Supplements
We tested a variety of magnesium supplements and have compiled a list of the top options available. Remember that the ideal supplement for you will be determined by a range of criteria.
The bottom line
Magnesium is a vital mineral that helps your body work properly, particularly in the muscle, bone, and neural systems.
You can acquire the majority of your magnesium requirements from your daily diet by eating a range of green leafy vegetables, beans, lentils, seeds, and nuts as frequently as feasible.
If your diet does not provide enough magnesium, you should consult a healthcare expert about supplementing with magnesium glycinate. It can be a mild and effective method of getting more magnesium into your body.