Magnesium Glycinate: Benefits, Side Effects, Uses, And More

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HealthlineSubscribeEverything You Should Know About Magnesium Glycinate

Medically reviewed by Alex Nguyen, PharmD, RPh, CPh — Written by Daniela Ginta and Cheryl S. Grant — Updated on April 16, 2025

Overview
Benefits
Deficiency
Supplements
Overuse
Natural sources
Risks
FAQ
Bottom line

Consider magnesium glycinate supplements if you have a condition that affects your magnesium levels, like diabetes or inflammatory bowel disease (IBD). Alcohol and medication use can affect your levels, too.

Many people in the United States consume less magnesium than they should.

However, symptoms of low dietary intake are rarely seen because your kidneys limit how much magnesium you excrete.

The Recommended Dietary Allowance (RDA) for magnesium depends on your age and sex, but a healthy range is about 300–420 mg/day for most adults.

Through diet and supplements, magnesium may help:

lower blood pressure
reduce the risk of stroke, cardiovascular disease, and type 2 diabetes
improve bone health
prevent migraine headaches

One supplement people with magnesium deficiencies use to help boost their levels is magnesium glycinate. It’s usually well tolerated and easily absorbed by your body.

What is magnesium glycinate?

Many types of magnesium supplements are available on the market. Magnesium oxide is the most affordable, but your digestive system doesn’t absorb it well. It’s 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 the magnesium is easily absorbed through your small intestine.

The benefits of magnesium glycinate

Magnesium glycinate has been shown to have a variety of benefits, including helping to:

relieve anxiety
promote bone health
manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes
maintain regular heart rhythms
reduce symptoms of premenstrual syndrome (PMS)
amplify exercise performance
reduce pain

According to a 2021 research review, magnesium supplements may help treat fibromyalgia. And a 2016 analysis of studies notes that they might help reduce the risk of stroke, heart failure, and diabetes.

»MORE:Living with diabetes? Explore our top resources.

Magnesium deficiency

Research suggests that about 60% of people in the United States have a magnesium deficiency.

The typical RDAs for magnesium are as follows:

Age	Females	Males
14 to 18 years	360 mg	410 mg
19 to 30 years	310 mg	400 mg
31 years and older	320 mg	420 mg

Note that your RDA may be higher if you are pregnant, breastfeeding, or chestfeeding.

Symptoms of magnesium deficiency may include:

loss of appetite
nausea
fatigue
vomiting
tingling, muscle cramps, and muscle contractions
abnormal heart rhythms
seizures

Common reasons for magnesium inadequacy can include:

alcohol use
chronic diarrhea
excessive urination from diabetes that’s not well managed
malabsorption from celiac disease, and inflammatory bowel disease
malnutrition
some medications

How to use magnesium glycinate supplements

In some cases, a healthcare professional may recommend supplementation for those with low magnesium absorption.

Magnesium glycinate supplements are widely available in pill or powder form. Like other supplements, it’s best to take them with food to help reduce stomach upset.

If you’re taking medications, speak with a healthcare professional or pharmacist. They can advise you on possible interactions between your medication and your magnesium supplement.

Excess magnesium

Excessive magnesium levels aren’t typical in healthy people because your kidneys usually eliminate the excess.

If you want to monitor your magnesium intake while taking supplements, you can keep track of the magnesium content of various foods you eat.

Some key symptoms of excess magnesium include:

hypotension, or low blood pressure
nausea
vomiting
facial flushing
irregular heartbeat
muscle weakness
cardiac arrest in severe cases

Natural sources of magnesium

Magnesium is found in various 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, and sesame seeds
seaweed
beans and lentils
whole, unrefined grains
fruits, such as bananas, dried figs, and blackberries
fish, especially halibut

When possible, opt for foods grown in healthy organic soils. These soils contain the highest concentration of nutrients and minerals.

Produce is often grown in soil that doesn’t contain important nutrients. As a result, some fresh produce may lack minerals, including magnesium.

Risks of taking magnesium

Although magnesium supplements are generally safe for healthy adults, consult a doctor before supplementation. They can help determine the appropriate daily dose for your needs.

Here are some precautions to follow when considering taking supplements:

When choosing a supplement, always check the amount of elemental magnesium present. You can usually find this information on the label.
Buy supplements from a respected source. The Food and Drug Administration does not review supplements for safety or efficacy.
Talk with a healthcare professional if you have any heart or kidney problems.
If you’re taking antibiotics or other medications, ask a healthcare professional how they’ll interact with magnesium and whether absorption of either the magnesium or the medications will be affected.

Frequently asked questions

Here are a few frequently asked questions about magnesium glycinate.

Is it safe to take magnesium glycinate every day?

Daily magnesium supplements are safe for most people. Still, check with a doctor to ensure there are no interactions with other supplements or medications.

What is magnesium glycinate best for?

Magnesium glycinate may have some health benefits for anxiety, bone health, blood sugar management, and reducing symptoms of PMS, among others.

Which is better magnesium citrate or magnesium glycinate?

Magnesium citrate and magnesium glycinate can both help improve your magnesium levels. Both are easily absorbed by the small intestine.

What happens to your body when you take magnesium glycinate?

Through diet and supplements, magnesium may help reduce blood pressure, anxiety, and the risk of stroke, cardiovascular disease, and type 2 diabetes. It may also benefit bone health.

The bottom line

Magnesium is an important mineral that helps your body function properly, especially concerning your muscular system, bones, and nervous system.

You can get most of your recommended amount of magnesium from your daily diet by including a variety of green leafy vegetables, beans, lentils, seeds, and nuts as often as possible.

If you can’t get enough magnesium from diet alone, talk with a healthcare professional about supplementing with magnesium glycinate. It can be a gentle and efficient way of introducing additional magnesium into your body.

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Medically reviewed by Alex Nguyen, PharmD, RPh, CPh — Written by Daniela Ginta and Cheryl S. Grant — Updated on April 16, 2025

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