Magnesium Glycinate: Side Effects and Benefits for Sleep & Anxiety

Magnesium glycinate is one of the most absorbable forms of magnesium, with minimum risks of causing diarrhea.

This supplement is water soluble and is absorbed via a mechanism similar to that used by amino acids, hence, it is not dependent on stomach acid for absorption. Doctors usually recommend it to patients who are seeking to raise their magnesium serum levels fast.

Deficiency

Many factors contribute to a magnesium deficiency, such as – prolonged stress, irritable bowel syndrome, thyroid problems, or kidney diseases. Signs of a deficiency include – impaired memory, lethargy, seizures, sleep disorders, fatigue, muscle cramps, headaches, chronic back pain, migraines, tendonitis, muscular pain, aggression, ADHD, and anger.

Health benefits of magnesium glycinate

Supports bone health

This mineral is thought to play an important role in preventing osteoporosis. In fact, a 2010 study at the Department of Internal Medicine, Istanbul, Turkey, concluded that postmenopausal women with osteoporosis were able to suppress bone turnover just by taking 290 mg/day supplement of this mineral for 30 days. However, in order for calcium to properly assimilate into the human bone structure, a proper balance of both magnesium and vitamin D is important.

Promotes healthy sleep

This mineral found in numerous foods is a crucial component of more than 300 types of enzymes in the human body and plays an important role in the quality of sleep. This may be because the body needs this mineral to maintain a state of rest and a lack of it can lead to restless muscles that can keep you awake at night.

Remineralizes teeth 

Our bodies store over 60 percent of it in teeth and bones. Many studies have established that cavity-free teeth have mineral levels of 100 percent, unlike teeth with cavities.

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Anxiety

Patients with anxiety have been found to have lower levels of this mineral which may be strongly associated with the fact that a deficiency causes the release of adrenaline (a hormone released from the adrenal glands). In addition, glycine is acknowledged as a calming amino acid, especially when it’s combined with this mineral. According to a 2012 study at the Department of Pharmacology and Toxicology, Innsbruck, Austria, patients who received this supplement were able to reduce their anti-anxiety prescription drugs and symptoms of anxiety disappeared.

Muscle weakness and cramps

It is closely involved in proper muscle contraction and relaxation. Athletes can be particularly prone to more loss from sweating. This supplement allows the body to produce more IGF-1 – an insulin-like growth factor that is an important contributor to the strength and growth of muscles.

Heavy metals

Heavy metal toxicity can disrupt the brain chemistry causing anxiety and depression, and can also considerably weaken the immunity. This mineral plays a key role in the body’s detoxification processes, especially heavy metals and other toxins.

Recommended daily allowance

Birth to 6 months: 30 mg
7–12 months: 75 mg
1–3 years: 80 mg
4–8 years: 130 mg
9–13 years: 240 mg
14–18 years: 360 mg for women; 410 mg for men
19–30 years: 310 mg for women; 400 mg for men
Adults 31 years and older: 320 mg for women; 420 mg for men
Women who are breastfeeding: 310-320 mg
Pregnant women: 350-360 mg

Note – it has been shown that 57 percent of the United States population do not meet the minimum RDA.

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Side effects

Individuals who have kidney problems should consult a healthcare professional before taking this supplement. If they consume too much, they may experiment stomach upset or loose stools due to the very stable chelate formed between each magnesium ion and the two glycine molecules.

In addition, common signs of excess magnesium include stomach cramps, changes in mental status, muscle weakness, nausea, difficulty breathing, diarrhea, loss of appetite, irregular heartbeat, and extremely low blood pressure.

Magnesium rich plants

Plant sources of this mineral include:

  • Fruits – bananas, tamarinds, figs, prickly pears, peaches, prunes, apricots, dates, roselle, longans, litchis, currants, plums.
  • Whole grains – quinoa, buckwheat, millet, bulgur, barley, wild rice, oats.
  • Leafy vegetables – spinach, collard greens, swiss chard, kale, turnip greens.
  • Beans – lentils, French beans, soybeans, white beans, kidney beans, black-eyed peas, chickpeas, pinto beans.
  • Nuts – almonds, Brazil nuts, cashews, peanuts, pine nuts, pecans, walnuts.
  • Seeds – sesame seeds.

What this video about top plant-based foods high in magnesium.

References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/
https://www.ncbi.nlm.nih.gov/pubmed/23853635
https://www.ncbi.nlm.nih.gov/pubmed/19488681?dopt=Abstract

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