Magnesium Glycinate: Uses, Benefits, And Side Effects

Maybe your like

Medical News TodaySubscribeThe uses and benefits of magnesium glycinate

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Valencia Higuera and Amy McLean — Updated on April 22, 2025

Benefits
Sources
Dosage
Side effects
FAQ
Summary

Magnesium is essential for managing blood pressure and other functions. People with a magnesium deficiency may benefit from magnesium glycinate, a supplement that increases magnesium levels.

Magnesium glycinate is also known as magnesium diglycinate and magnesium bisglycinate.

Magnesium is a vital nutrient for regulating many body processes, including muscle and nerve function, blood sugar levels, and blood pressure. This mineral also supports the making of protein, bone, and DNA.

This article discusses magnesium glycinate in more detail, including the benefits, possible side effects, how much a person should take, and more.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.

What are the benefits of magnesium glycinate?

A person is holding pills and drinking water. — Asya Molochkova/Stocksy

The body requires magnesium in large amounts. While the most efficient way to consume nutrients is in their natural form, supplements are available to help boost magnesium intake in people with low levels.

Magnesium glycinate can help improve these levels, which in turn can help the body regulate processes such as blood pressure, blood sugar levels, and muscle and nerve function.

Unlike other forms of magnesium, magnesium glycinate might not cause as many side effects, such as an upset stomach or loose stool. In an older 2013 study, participants taking magnesium glycinate did not report any instances of diarrhea, but the study notes that diarrhea can be a possible side effect for some other types of magnesium.

It is important to note that taking magnesium supplements may be more beneficial for some people than others. For example, it is advisable for a person with kidney issues to contact a doctor before taking magnesium glycinate. Kidney problems can make excreting excess magnesium difficult.

Magnesium deficiency

Magnesium glycinate may be beneficial for people with magnesium deficiency.

While symptomatic magnesium deficiency due to not getting enough magnesium in the diet is uncommon, various health conditions and medications may cause an individual to experience low magnesium levels.

If a person has symptoms of magnesium deficiency, a doctor may order blood, saliva, or urine tests to help assess levels as accurately as possible.

It is best to wait for a final diagnosis of deficiency before taking supplements, as the symptoms commonly associated with low magnesium levels could be the cause of another health issue.

Other conditions

People with the following conditions might benefit from taking magnesium glycinate:

High blood pressure: According to an older 2016 study, magnesium supplements can help with high blood pressure by decreasing it slightly.
Type 2 diabetes: Increasing the amount of magnesium in the diet might reduce the risk of type 2 diabetes. According to an older 2016 study, magnesium helps break down sugars and might decrease insulin resistance.
Osteoporosis: Magnesium plays a role in the development of healthy bones. People with higher levels of magnesium might have a higher bone mineral density. This is important in helping reduce the risk of bone fractures associated with osteoporosis.
Migraine episodes: People who experience migraine episodes sometimes have low magnesium levels in their blood and tissues. A 2021 article found that high dietary intake of magnesium and calcium, either in combination or independently, was associated with lower migraine episode frequency in females. However, magnesium was not associated with lower migraine episode frequency in males.
Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels. Magnesium may be helpful for adults with depression.
Insomnia: Magnesium may help with addressing insomnia, particularly in people with low magnesium levels. However, more research is necessary.

What are the sources of magnesium glycinate?

Most people can reach the recommended daily dosage through diet alone. Common foods that contain magnesium include:

legumes, nuts, and seeds
whole grains
spinach and other leafy vegetables
fortified breakfast cereals and other fortified foods
yogurt, milk, and other dairy products

If a person has low magnesium levels or magnesium deficiency, a doctor may recommend either increasing their dietary intake of magnesium or taking magnesium glycinate supplements. The supplements may be available from local pharmacies and health food stores.

It is best to contact a doctor for advice before taking magnesium glycinate.

»Learn more:10 foods high in magnesium

How much magnesium glycinate should a person take?

The amount of magnesium glycinate an individual should take can vary. The Office of Dietary Supplements (ODS) provides information about recommended dietary allowances (RDA) for magnesium and tolerable upper intake levels for supplemental magnesium.

RDA

The RDA for magnesium in milligrams (mg) is as follows:

Age	RDA for males	RDA for females
Birth to 6 months	30 milligrams (mg)*	30 mg*
7 to 12 months	75 mg*	75 mg*
1 to 3 years	80 mg	80 mg
4 to 8 years	130 mg	130 mg
9 to 13 years	240 mg	240 mg
14 to 18 years	410 mg	360 mg
19 to 30 years	400 mg	310 mg
31+ years	420 mg	320 mg

*adequate intake

A pregnant person may require 350 to 400 mg of magnesium, depending on their age. During lactation, individuals may need 310 to 360 mg of magnesium.

Tolerable upper intake levels

A tolerable upper intake level refers to the maximum amount of supplemental magnesium an individual can take without the risk of severe side effects. The NIH recommends the following:

Age	Amount
1 to 3 years	65 mg
4 to 8 years	110 mg
9 to 18 years	350 mg
19+ years	350 mg

It is best to contact a doctor for advice before taking magnesium supplements or making any significant dietary changes.

Can magnesium glycinate cause side effects?

Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, such as:

nausea
abdominal cramps
diarrhea

However, an older study from 2013 indicated that magnesium glycinate may be less likely to cause diarrhea than other types of magnesium supplements.

Magnesium toxicity, which can occur when a person takes very large doses of magnesium, can also cause side effects such as:

an irregular heartbeat
muscle weakness
breathing difficulties
extreme hypotension (low blood pressure)
cardiac arrest

Magnesium glycinate and other supplements might also interfere or interact with certain medications, such as bisphosphonates and antibiotics.

A person’s doctor can advise on how much magnesium they should take and whether there is a risk of supplements interacting with any medication they currently take.

»Learn more:Can you take too much magnesium?

Frequently asked questions

What are the drawbacks of taking magnesium glycinate?

Taking magnesium supplements such as magnesium glycinate can cause side effects, including nausea and abdominal pain. In larger quantities, it can also cause diarrhea and more severe side effects, such as an irregular heartbeat, extreme hypotension, and cardiac arrest.

Is it OK to take magnesium glycinate every day?

Most people get enough magnesium from their diet, so they may not need to take magnesium glycinate supplements every day.However, if an underlying health condition is causing low magnesium glycinate levels, a doctor may recommend taking magnesium glycinate supplements to restore magnesium levels. The doctor will advise how many days an individual may need to take them.

Most people get enough magnesium from their diet, so they may not need to take magnesium glycinate supplements every day.

However, if an underlying health condition is causing low magnesium glycinate levels, a doctor may recommend taking magnesium glycinate supplements to restore magnesium levels. The doctor will advise how many days an individual may need to take them.

Summary

Most people get enough magnesium from their diet. However, a doctor may recommend taking magnesium glycinate supplements if they have low magnesium levels or magnesium deficiency. It may also be useful for helping treat conditions such as high blood pressure, osteoporosis, and migraine episodes.

Magnesium supplements may cause side effects such as nausea, abdominal cramping, and diarrhea.

It is best to contact a doctor for advice before taking magnesium glycinate supplements. They can advise on how much magnesium a person should aim for.

Supplements
Nutrition / Diet
Complementary Medicine / Alternative Medicine
Cat 1

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

DiSilvestro RA, et al. (2013). Magnesium glycinate supplementation in bariatric surgery patients and physically fit young adults.https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.27.1_supplement.lb291
Fang X, et al. (2016). Dose-response relationship between dietary magnesium intake and risk of type 2 diabetes mellitus: A systematic review and meta-regression analysis of prospective cohort studies.https://pubmed.ncbi.nlm.nih.gov/27869762/
Magnesium. (2022).https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Meng S-H, et al. (2021). Dietary intake of calcium and magnesium in relation to severe headache or migraine.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.653765/full
Moabedi M, et al. (2023). Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials.https://pmc.ncbi.nlm.nih.gov/articles/PMC10783196/
Rawji A, et al. (2024). Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: A systematic review.https://pmc.ncbi.nlm.nih.gov/articles/PMC11136869/
Rondanelli M, et al. (2021). An update on magnesium and bone health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/
Zhang X, et al. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.https://pubmed.ncbi.nlm.nih.gov/27402922/

Share this article

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Valencia Higuera and Amy McLean — Updated on April 22, 2025

Latest news

Eating takeout food too often may increase cardiovascular disease risk
Between sleep and exercise, choose sleep, research suggests
To keep your heart healthy, try drinking more orange juice
Eating kimchi daily for 12 weeks may help regulate immune system
Supplement mix helps reduce tumor aggressiveness in deadly brain cancer

Related Coverage

Magnesium supplements for anxiety: 7 optionsMedically reviewed by Alexandra Perez, PharmD, MBA, BCGP
Magnesium is an essential mineral that plays a vital part in many bodily functions. It may also have benefits for those with anxiety. Learn more here.
READ MORE
Can magnesium help acid reflux?Medically reviewed by Jennie Olopaade, PharmD, RPH
Magnesium is a common ingredient in antacid medications and can help reduce acid reflux symptoms by neutralizing stomach acid. Learn more.
READ MORE
8 of the Best Magnesium Supplements: For Sleep, Anxiety, Heart Health, and MoreMedically reviewed by Jillian Kubala, MS, RD
Magnesium supplements can help support general health and well-being. Learn more here.
READ MORE
The 10 best selenium supplements: Should you take them?Medically reviewed by Jillian Kubala, MS, RD
Selenium is a mineral that supports a range of body functions. Learn about the benefits, side effects, recommended daily dosage, and 10 of the best…
READ MORE

Tag » What Is Magnesium Glycinate Uk

Health Conditions

Health Products

News

Original Series

Podcasts

General Health

Health Tools

Quizzes

About Medical News Today

Find Community

Follow Us