magnesium glycinate

Magnesium glycinate is a dietary supplement that pairs the essential mineral magnesium with the amino acid glycine. The NIH Office of Dietary Supplements describes magnesium as a nutrient the body needs to stay healthy; per its health professional fact sheet, magnesium acts as "a cofactor in more than 300 enzyme systems" and supports muscle and nerve function, blood glucose control, blood pressure regulation, and the formation of protein, bone, and DNA. "Glycinate" denotes the chemical form (salt) used to deliver elemental magnesium, not a distinct active ingredient.

Evidence is mixed and largely preliminary, and it concerns magnesium as a nutrient rather than the glycinate form specifically. NIH states that magnesium supplements "might decrease blood pressure, but only by a small amount," and that for type 2 diabetes, osteoporosis, and migraine, "more research is needed" before concluding that magnesium supplements can prevent or treat these conditions. NIH notes that several small studies found magnesium "can modestly reduce the frequency of migraines," but advises this be done only under a health care provider's care. Importantly, NIH's magnesium fact sheets do not separately evaluate magnesium glycinate; any benefits described apply to magnesium generally, regardless of salt form.

Average recommended daily magnesium from all sources (the RDA) is about 400–420 mg for adult men and 310–320 mg for adult women, per NIH. Separately, the tolerable upper limit for magnesium from supplements and medications alone is 350 mg per day for adults; supplement labels show the amount of elemental magnesium, which is what counts toward this limit. NIH advises not exceeding the upper limit unless a health care provider recommends it. Speak with a clinician before starting magnesium glycinate, particularly if you have kidney problems, take medications, or are pregnant.

According to NIH, magnesium naturally present in food and beverages is not harmful for healthy people because the kidneys clear any excess in urine. Magnesium from supplements and medications, however, should stay at or below the 350 mg/day adult upper limit unless a clinician advises otherwise. People with impaired kidney function are at greater risk of magnesium buildup and should be especially cautious. NIH notes that extremely high intakes can lead to irregular heartbeat and cardiac arrest, so amounts above the upper limit should be used only under medical supervision.

NIH reports that high intakes of magnesium from supplements and medications can cause diarrhea, nausea, and abdominal cramping; these effects are generally linked to supplemental forms rather than magnesium obtained from food. NIH also notes that extremely high intakes can lead to irregular heartbeat and, in severe cases, cardiac arrest.

NIH describes several interactions. Magnesium taken too close in time can reduce absorption of bisphosphonates (osteoporosis drugs) and of some antibiotics. Diuretics can either increase or decrease magnesium loss in urine, depending on the type. Long-term use of certain prescription acid-reflux and peptic-ulcer drugs (such as proton pump inhibitors) can lower blood magnesium levels. Very high doses of zinc supplements can interfere with how the body absorbs and regulates magnesium. Tell your doctor and pharmacist about all supplements and medicines you take.