However, symptoms of low dietary intake are rare because your kidneys limit the amount of magnesium you excrete.
The recommended dietary allowance (RDA) for magnesium depends on your age and gender, but for most adults, a healthy range is about 300-420 mg/day.
Through diet and supplements, magnesium may help:
- Lower blood pressure
- Reduces the risk of stroke, cardiovascular disease and type 2 diabetes
- Improve bone health
- Prevent migraines
One supplement used by people with magnesium deficiencies to help boost magnesium levels is magnesium glycinate. It is generally well tolerated and easily absorbed by your body.
What is magnesium glycinate?
There are many types of magnesium supplements on the market. Magnesium oxide is the cheapest, but your digestive system doesn't absorb it well. It is most commonly used to relieve heartburn or constipation.
Magnesium glycinate is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning it is easily absorbed through the small intestine.
Magnesium Glycinate Benefits
Magnesium glycinate has been shown to have a variety of benefits, including helping with:
- relieve anxiety
- Promote bone health
- Controls blood sugar in people with diabetes and may reduce the risk of type 2 diabetes
- maintain a regular heart rate
- Reduce symptoms of premenstrual syndrome (PMS)
- Enhance athletic performance
- Reduce pain
Magnesium supplements may help treat fibromyalgia, according to a 2021 research review. A 2016 research analysis noted that they may help reduce the risk of stroke, heart failure and diabetes.
magnesium deficiency
Research shows that approximately 50% of Americans suffer from a magnesium deficiency.
Note that your RDA may be higher if you are pregnant, nursing, or breastfeeding.
Symptoms of magnesium deficiency may include:
- Loss of appetite
- nausea
- fatigue
- Vomit
- Tingling, muscle spasms, and muscle contractions
- abnormal heart rhythm
- epileptic seizure
Common causes of magnesium deficiency include:
- drinking
- chronic diarrhea
- Excessive and poorly managed urination due to diabetes
- Malabsorption caused by celiac disease and inflammatory bowel disease
- Malnutrition
- some medicines
How to use magnesium glycinate supplements
In some cases, health care professionals may recommend supplements for those with low magnesium absorption.
Magnesium glycinate supplements are widely sold in pill or powder form. As with other supplements, it is best taken with food to help reduce stomach upset.
If you are taking medications, talk to your health care professional or pharmacist. They can advise you about possible interactions between your medications and magnesium supplements.
magnesium overdose
Too much magnesium is uncommon in healthy people because your kidneys usually eliminate excess magnesium.
If you want to monitor your magnesium intake while taking supplements, you can track the magnesium content of various foods you eat.
Some of the main symptoms of magnesium overdose include:
- low blood pressure or low blood pressure
- nausea
- Vomit
- facial flushing
- arrhythmia
- muscle weakness
- Severe cardiac arrest
Natural sources of magnesium
Magnesium is found in a variety of foods.
The best sources of magnesium are unprocessed foods such as:
- Dark green leafy vegetables such as Swiss chard and spinach
- Nuts and seeds, such as pumpkin, chia seeds, and sesame seeds
- seaweed
- beans and lentils
- Whole, unrefined grains
- Fruit, such as bananas, dried figs, and blackberries
- Fish, especially halibut
If possible, choose food grown in healthy, organic soil. These soils contain the highest concentrations of nutrients and minerals.
Produce is often grown in soil that does not contain vital nutrients. Therefore, some fresh produce may be deficient in minerals, including magnesium.
Risks of taking magnesium
While magnesium supplements are generally safe for healthy adults, talk to your doctor before supplementing. They can help determine the daily dosage that suits your needs.
Here are some precautions to follow when considering taking supplements:
When choosing a supplement, be sure to check the content of elemental magnesium. You can usually find this information on the label.
Buy supplements from respected sources. The FDA does not review supplements for safety or efficacy.
If you have any heart or kidney problems, please consult a health care professional.
If you are taking antibiotics or other medications, ask your healthcare professional how they interact with magnesium and whether the absorption of magnesium or the medication may be affected.
bottom line
Magnesium is an important mineral that helps your body function properly, especially your muscular system, bones, and nervous system.
You can get most of the recommended amounts of magnesium from your daily diet by consuming a variety of leafy green vegetables, beans, lentils, seeds, and nuts when possible.
If you don't get enough magnesium from your diet alone, talk to your health care professional about supplementing with magnesium glycinate. It can be a gentle yet effective way to introduce extra magnesium into your body.
