From the Guidelines
Magnesium glycinate is a recommended form of magnesium supplementation due to its high bioavailability and minimal digestive side effects. When considering magnesium supplementation for conditions such as erythromelalgia, it is essential to initiate treatment at the recommended daily allowance and increase gradually, according to tolerance, to avoid gastrointestinal tract intolerance, muscle weakness, flushing, hypotension, bradycardia, blurred vision, and cognitive effects associated with over-supplementation 1. A typical dosage ranges from 200-400mg of elemental magnesium daily, often divided into two doses with meals. Magnesium glycinate is particularly useful for addressing magnesium deficiency, which can manifest as muscle cramps, sleep difficulties, anxiety, and headaches.
Key Considerations
- Magnesium glycinate combines magnesium with the amino acid glycine, improving absorption and reducing digestive side effects
- Initiate treatment at the recommended daily allowance (350 mg daily for women; 420 mg daily for men) and increase gradually, according to tolerance
- Monitor for potential side effects, including gastrointestinal tract intolerance, muscle weakness, and cardiovascular effects
- Liquid or dissolvable magnesium products may be better tolerated than pills, especially for those with digestive sensitivity
- Individuals with kidney disease should consult a healthcare provider before supplementing with magnesium due to the risk of impaired excretion 1.
Clinical Application
Magnesium plays a crucial role in over 300 enzymatic reactions, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. As such, magnesium glycinate supplementation can be beneficial for various clinical applications, including addressing magnesium deficiency and supporting overall health. However, it is essential to prioritize caution and carefully monitor patients, especially those with underlying medical conditions, to minimize potential adverse effects 1.
From the FDA Drug Label
PURPOSE Magnesium is a vital mineral essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance. ACTIVE INGREDIENT Magnesium Glycinate: ~93.75% The main purpose of magnesium glycinate is to provide the body with a vital mineral essential for various bodily functions, including:
- Energy production
- Enzyme activity
- Nerve and muscle function
- Cardiovascular health
- Bone maintenance The active ingredient in magnesium glycinate is Magnesium Glycinate, which makes up approximately 93.75% of the compound 2 2
From the Research
Magnesium Glycinate Benefits
- Magnesium glycinate has been shown to be effective in treating anxiety and insomnia, particularly in individuals with low magnesium status at baseline 3
- It has also been found to be beneficial in treating major depression, with case histories showing rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime 4
- Magnesium supplementation has been found to have a positive effect on depressive symptoms, with 12 studies highlighting mainly positive results in depressive symptoms 5
- Additionally, magnesium has been found to have a role in sleep health, with observational studies suggesting an association between magnesium status and sleep quality 6
Magnesium Glycinate and Anxiety
- Five out of seven studies measuring anxiety-related outcomes reported improvements in self-reported anxiety, suggesting that magnesium glycinate may be useful in the treatment of mild anxiety 3
- However, two studies reported no improvements, and one reported mixed results, highlighting the need for further research to confirm the efficacy of magnesium glycinate in treating anxiety 3
- The Hamilton Anxiety Rating Scale (HAM-A) score in depressed patients has been found to correlate with higher levels of magnesium, suggesting a potential benefit of magnesium glycinate in reducing anxiety symptoms 5
Magnesium Glycinate and Sleep
- Sleep quality was measured most frequently using the Pittsburg Sleep Quality Index (PSQI), with five out of eight sleep-related studies reporting improvements in sleep parameters 3
- However, the randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders, highlighting the need for further research to clarify the relationship between magnesium glycinate and sleep health 6
- Observational studies have suggested an association between magnesium status and sleep quality, including daytime falling asleep, sleepiness, snoring, and sleep duration 6