Magnesium Glycinate 101: Benefits, Usage, & Side Effects

Magnesium is an essential mineral in the body. According to the NIH, it plays a role in more than 300 diverse biochemical reactions1—everything from energy production and protein synthesis to blood sugar control and blood pressure regulation. Here's what you need about the glycinate form of magnesium and how to take it for vibrant health.

Magnesium glycinate (also called magnesium bisglycinate) is a type of magnesium supplement made by combining the essential mineral magnesium with the amino acid glycine. This form of magnesium tends to be very absorbable and less likely to cause stomach upset and digestive issues. It's often used to help people up their magnesium intake, relax, and sleep better.

This versatility means you might have a friend who takes a magnesium supplement to help her sleep, a family member who's an Epsom salt bath enthusiast, or a co-worker who swears by that powdered magnesium she drinks for post-workout muscle recovery.

In a study, magnesium glycinate supplementation subjectively improved insomnia3. Research shows that magnesium can also help us stay asleep longer by reducing the stress of the nervous system and promoting a steady state of relaxation. Finally, the supplement can promote a healthy circadian rhythm, meaning it can help our bodies get into a more natural sleep cycle and wake up feeling more refreshed.

Research has shown that magnesium glycinate can help lessen daytime sleepiness and enhance memory. One study found that taking 125-300 mg of magnesium glycinate daily helped with short-term memory and IQ.4

Magnesium supplementation has a beneficial impact on blood pressure5 in those who already have a magnesium deficiency. In fact, one study6 found that “after magnesium supplementation, systolic and diastolic pressures were significantly [improved].”

Maintaining a normal blood sugar level is no easy task, but magnesium might be a useful tool in doing so. Research has shown that dietary magnesium intake (aka, eating foods high in magnesium) reduces the risk of developing type 2 diabetes. This is because magnesium helps break down sugar,7 which in turn decreases insulin resistance.

When it comes to bone health, calcium tends to get most of the attention. But magnesium is involved in bone formation8 and has an influence on parathyroid hormone and vitamin D concentrations, which are also involved in bone formation. This means that having an adequate intake of magnesium is useful for supporting healthy bones.

Low levels of magnesium in the blood (aka, a magnesium deficiency9) has been linked to migraine headaches. In addition, supplementing with magnesium has been shown to benefit individuals who have migraines10.

Studies, like one double-blinded placebo-controlled trial, have shown that taking magnesium glycinate (at a dose of 250 mg per day) helps manage PMS symptoms11. According to Jolene Brighten, N.D., a naturopathic doctor and female hormone expert, "Magnesium has been shown to be effective in positively helping lower prostaglandins and easing menstrual cramps. Magnesium is also necessary for estrogen detoxification, which is why it can help ease PMS."

Studies have shown that magnesium glycinate can benefit pregnancy-induced leg cramps. In one study, 80 pregnant women participated in a double‐blinded, randomized, placebo‐controlled trial by taking 300 mg of magnesium glycinate daily. The frequency of cramping, as well as the intensity of leg cramping, were reduced by 50 percent compared to the placebo group.

RELATED: Forms Of Magnesium: Bioavailability, Uses & Side Effects

Supplemental oral magnesium—which includes forms like magnesium citrate, magnesium glycinate, magnesium malate, and magnesium oxide—is safe in the following recommended daily doses12 by the NIH:

Of all these forms, magnesium glycinate is a favorite among integrative and functional medicine doctors and has been extensively researched in clinical studies.

RELATED: What Time Of Day Should You Take Magnesium? It Depends

Magnesium glycinate has the fewest side effects16 and doesn't cause digestive upset when taken in a higher dose. It's thought to be a good choice for individuals with gastrointestinal issues17 over other magnesium supplements.

RELATED: The 4 Most Bioavailable Forms Of Magnesium

Magnesium can also interact with certain medications, for example, with certain types of antibiotics22. It is usually recommended to take antibiotics at least 2 hours before or 4 to 6 hours after a magnesium-containing supplements. Another group of drugs that magnesium tends to interact with is bisphosphonatesm which are often used to treat osteoporosis. Magnesium can interfere with how well this drug is absorbed23, so the supplement should be taken at least two hours before or after these medications."

Magnesium glycinate is one of the most absorbable forms of magnesium. For this reason, it is a great option if you are looking to reap the benefits of magnesium supplementation, like sleep support, enhanced memory, and PMS relief.