Everything You Want to Know About Magnesium Glycinate in 2024

Did you know that many people in the United States consume less magnesium (about 50%) than they should?  Well, now you do.  Magnesium deficiencies are no joke and can cause one or more of the following:

• Loss of appetite
• Nausea
• Fatigue
• Vomiting
• Tingling, muscle cramps, and muscle contractions
• Abnormal heart rhythms
• Seizures

So, one thing that people use in order to help boost their levels is magnesium glycinate. It’s usually well tolerated and easily absorbed by your body.  Now, if you’re unsure of what this nutrient is, where are going to cover what you need to know about it here today.

What is Magnesium Glycinate?

Magnesium glycinate is a nutrient that combines magnesium with glycine, an amino acid.  Known for its high bioavailability, this form of magnesium is often chosen for supplementation because it’s generally better absorbed and tolerated by the body compared to other forms of magnesium.  As we mentioned in the beginning, it’s often used to improve magnesium levels in people with deficiencies, to support mental health (like reducing anxiety and promoting relaxation), and to alleviate symptoms of conditions like chronic pain, insomnia, and muscle cramps.

Unlike other forms of magnesium like magnesium oxide or sulfate, magnesium glycinate is less likely to cause diarrhea or other digestive issues, making it a good choice for those with sensitive digestive systems.

Also, magnesium glycinate is available in various forms, including tablets, capsules, and powders, and the dosage can vary depending on the individual’s needs and the advice of a healthcare provider.

Was Magnesium Glycinate Actually “Discovered”?

Magnesium glycinate was developed as a dietary supplement.  Its discovery isn’t attributed to a single moment of scientific breakthrough, but rather to the gradual understanding of magnesium’s benefits and the search for more bioavailable and tolerable forms of magnesium in general.

However, broader research and understanding of magnesium’s chemical and pharmacological properties have evolved over centuries.

• The early period of magnesium research dates back to the 18th Century, focusing on chemical and pharmacological knowledge.
• The modern era of magnesium research began around 1926, recognizing magnesium’s essential nature.
• Further advancements in the understanding of magnesium, including its physiological, epidemiological, and clinical aspects, continued throughout the 20th century, with significant developments occurring from the 1960s and onward.

Overall, the discovery and development of magnesium glycinate were more about applying existing knowledge of biochemistry and nutrition to create a more effective and tolerable magnesium supplement, rather than a singular eureka moment in a lab.

Does Magnesium Glycinate Have Any Benefits?

Before we dive into these, it is important to point out that the benefits of magnesium glycinate can vary from person to person, and individual responses may differ.

Potential Benefit #1: Improved Magnesium Absorption

Magnesium glycinate is believed to have good bioavailability, meaning that it’s easily absorbed by the body.  This makes it an effective choice for people looking to increase their magnesium levels.

Potential Benefit #2: Muscle Relaxation

Magnesium is known for its role in muscle function and relaxation. Magnesium glycinate may help reduce muscle cramps, spasms, and tension, making it a popular choice for athletes and individuals with muscle-related issues.

Potential Benefit #3: Stress and Anxiety Reduction

Magnesium has a role in regulating the body’s stress response and may have a calming effect on the nervous system. Some people use magnesium glycinate as a natural remedy to help manage stress and anxiety.

Potential Benefit #4: Improved Sleep

Magnesium is also involved in the regulation of sleep patterns. Some individuals find that taking magnesium glycinate before bedtime can help improve the quality of their sleep and reduce insomnia symptoms.

Potential Benefit #5: Heart Health

Adequate magnesium intake is associated with a lower risk of cardiovascular problems. Magnesium helps maintain normal blood pressure and may contribute to overall heart health.

Potential Benefit #6: Bone Health

Magnesium is necessary for the proper absorption and metabolism of calcium, which is crucial for maintaining strong and healthy bones. Ensuring you have enough magnesium in your diet or through supplementation can support bone health.

Potential Benefit #7: Migraine Prevention

Some people with recurrent migraines find relief by taking magnesium supplements. Magnesium glycinate, due to its good absorption, may be a useful option for migraine prevention.

Potential Benefit #8: Constipation Relief

Magnesium supplements, including magnesium glycinate, can act as mild laxatives and may help alleviate constipation.

Does Magnesium Glycinate Have Any Downsides?

Yes, however, while potential downsides, they may not occur in every individual and often depend on the dosage and the person’s overall health status.

1. Gastrointestinal Issues: Although less likely than other forms of magnesium, magnesium glycinate can still cause gastrointestinal discomfort in some individuals, including diarrhea, nausea, or bloating.
2. Interactions with Medications: Magnesium glycinate can interact with various medications, including antibiotics, high blood pressure medications, muscle relaxants, and others. It’s essential to consult with a healthcare provider before starting magnesium glycinate if you are on other medications.
3. Kidney Function: Individuals with kidney disease need to be cautious as their kidneys may not be able to remove excess magnesium efficiently, leading to accumulation and potential toxicity.
4. Allergic Reactions: Though rare, some people may have allergic reactions to magnesium glycinate, manifesting as rashes, itching, or more severe symptoms.
5. Blood Sugar Levels: Magnesium can influence insulin and glucose levels. People with diabetes or those at risk of hypoglycemia should monitor their blood sugar levels closely when taking magnesium supplements.
6. Drowsiness: Magnesium has a calming effect and may cause drowsiness in some people, which could be a concern if operating machinery or driving.

Try Magnesium Glycinate with OhMy!Mints  CALM Mints!

As you can see, magnesium glycinate can be an option to lots of people out there thanks to its high bioavailability, gentleness on digestive system, and how it impacts certain health’s (bone, muscle, and heart).

At OhMy!Mints, we created an everyday, anytime, mint to help with anxious situations. Our CALM mints are infused with L-Theanine, GABA, and Magnesium Glycinate to help with relaxation when stressful situations arise.  Discreet and delicious, great for any anxious or uneasy situation you may face throughout the day.