Magnesium glycinate is a vital nutrient needed to keep the body healthy. It is essential for many bodily processes, including regulating muscle and nerve function, blood sugar levels, blood pressure, and protein, bone, and DNA production.
If a person is found to be deficient in magnesium, magnesium is the best way to naturally. Magnesium, which is naturally absorbed from food, is not harmful and is excreted in the urine, even when consumed in large quantities.
Magnesium is also available in various forms, including multivitamin minerals and other dietary supplements. These supplements can help those who suffer from a deficiency. One of the commonly used supplements is magnesium glycinate.
Magnesium glycinate use
Magnesium glycinate is often used because it is the best-absorbed form of magnesium, one of the least harmful to the stomach.
Unlike other magnesium forms, it does not cause as many side effects, such as gastrointestinal disorders or loose stools. This property makes magnesium glycinate a good supplement for patients who have undergone bariatric surgery.
People who have kidney problems should consult a doctor before taking magnesium glycinate. If too much magnesium is consumed, there can be problems with excess excretion.
Advantages of magnesium glycinate
Some people benefit more from magnesium glycinate than others, which may positively affect their health. This includes people with the following problems:
High blood pressure or heart disease: Magnesium supplements can help reduce blood pressure in small amounts.
Type 2 diabetes: People with more magnesium in their diet can really reduce their risk of developing type 2 diabetes. Magnesium helps break down sugar and can reduce the risk of insulin resistance.
Osteoporosis: Magnesium plays an important role in developing healthy bones, and people with higher levels of magnesium may have higher bone mineral density. This is important in reducing the risk of bone fractures and osteoporosis.
Migraine headaches: People who experience migraine headaches sometimes have low magnesium levels in their blood and other tissues. Supplements can help reduce the incidence of migraines.
Depression: Inadequate magnesium levels reduce serotonin levels, and antidepressants have increased magnesium levels in the brain.
Measuring magnesium levels is not easy because magnesium is found inside cells or bones instead of in the bloodstream. Blood tests may give incorrect results.
Doctors usually measure the serum concentration of magnesium in the blood, saliva, or urine to make the best decision.
It is important to allow the doctor to make a final diagnosis because the symptoms usually associated with the deficiency may be related to another health problem.
Sources of magnesium
Magnesium is found naturally in foods that are consumed daily. Most people can get the recommended daily dose by adding foods rich in magnesium to their daily diet. Foods that contain magnesium:
Vegetables, nuts, seeds
Spinach and other herbaceous vegetables
Enriched breakfast cereals and other fortified foods
Milk, yogurt, and other dairy products
Magnesium glycinate The plugin is available for online purchase. Consult your doctor before taking supplements.
The recommended daily amount of magnesium depends on the age and sex of the person. The National Institutes of Health provides guidelines for the daily recommended amount in milligrams (mg).
Age – The recommended amount
Children 7 – 12 months 75 mg
Children 1 – 3 years 80 mg
Children 4 – 8 years 130 mg
Children 9 – 13 years 240 mg
Teenagers boys 14 – 18 years 410 mg
Teen girls 14 – 18 years 360 mg
Men 400 – 420 mg
Women 310 – 320 mg
Pregnant teenage girls 400 mg
Pregnant women 350-360 mg
Teenagers breastfeeding 360 mg
Breastfeeding women 310-320 mg
Risks and complications
Only doctors should diagnose magnesium deficiency. They can perform blood tests and identify an accurate plan of action to return the magnesium level to the right value.
High amounts of dietary magnesium supplements, including magnesium glycinate, can cause side effects such as diarrhea, nausea, and stomach cramps. Extremely high magnesium intake can lead to irregular heartbeat and cardiac arrest, which can be dangerous.
Magnesium glycinate and other supplements may also interfere with or interact with some medications. Among them are:
Bisphosphonates are used to treat osteoporosis. The body does not absorb these drugs well if taken immediately after taking supplements or drugs containing a high amount of magnesium.
Antibiotics. They will not be well absorbed by the body if taken too soon before or after the addition of magnesium.
Diuretics may increase or decrease the loss of magnesium in the urine.
Prescription drugs used for treating gastroesophageal reflux or peptic ulcers can lead to low blood magnesium levels when taken for extended periods of time.
Exceptionally high doses of zinc in the form of supplements can interfere with the absorption and regulation of magnesium in the body.