When you start looking into magnesium supplements, you will notice that there are several forms available. One of the most popular forms is magnesium glycinate, which is a magnesium salt of the amino acid glycine. Magnesium glycinate is commonly used because it is gentle on your system and more readily absorbed.
What foods have magnesium glycinate?
You can get magnesium from foods and through supplementation. Vegetables, nuts and seeds are common food sources for magnesium. Some magnesium-rich foods include the following:
- Black beans
- Brazil nuts
- Pinto beans
- Potatoes (with skin)
- Pumpkin seeds
- Swiss chard
- Tofu and tempeh
It can be difficult to get enough magnesium through food alone, which is why so many people take magnesium supplements. Let’s look at some benefits you may experience when you start taking this powerful mineral.
Magnesium In The Bathroom
Have you heard that magnesium can cause bathroom issues, like diarrhea and stomach cramps? It’s easy to confuse the various types of magnesium, but bowel-types of magnesium side effects are typically experienced when taking magnesium citrate. In fact, magnesium citrate can help with constipation relief. So, no, magnesium glycinate shouldn't make you poop, shouldn't cause diarrhea, and should not cause stomach upset. If you experience these symptoms after taking it, however, stop your magnesium and check in with your physician.
- Does magnesium glycinate cause diarrhea or loose stools? When taking as directed, this form of magnesium should not cause diarrhea.
- Does magnesium glycinate make you poop? You're probably thinking of magnesium citrate, which some people take when they struggle with constipation.
- Is magnesium glycinate a laxative? No.
- So, then, is magnesium glycinate good for constipation? Taking magnesium glycinate should not affect constipation. It likely will not help it; likewise, it shouldn't worsen it.
Magnesium And Your Heart
Magnesium plays a critical role in hundreds of reactions throughout the body. These reactions support bone, nerve and muscle health. Magnesium deficiencies are linked to symptoms such as fatigue, muscle cramps and even abnormal heart rhythms. And while heart health is a complex topic, magnesium is linked with improved heart health, and may help improve blood pressure.
- Can magnesium glycinate cause heart palpitations? This is very rare, but if you experience heart palpitations, contact your medical provider right away.
- What type of magnesium is best for high blood pressure? This is a medical question that a licensed medical provider should answer. Treating high blood pressure is best done under the supervision of a physician. Taking magnesium glycinate to help with sleep, anxiety and inflammation may have an indirect effect on hypertension, but the research supporting this is lacking.
Magnesium and Your Mind
Magnesium is important to the biochemistry within the brain. It supports the normal function of neurons and acts as a neurotransmitter regulator. If you have a magnesium deficiency, you may experience insomnia, anxiety and fatigue. Increasing your magnesium intake may help address these types of issues, promoting better sleep and relieving anxiety.
- How much magnesium should you take for anxiety? Follow the dosage recommendations on the label, or check with your licensed medical provider or pharmacist for dosage information.
- Will magnesium glycinate help me sleep? Taking magnesium glycinate may help you sleep better. We have a related post called Improve Your Sleep with Magnesium that explains more.
Magnesium and Fibromyalgia
Fibromyalgia is a common disorder that causes a wide range of symptoms such as musculoskeletal pain, fatigue, memory issues and insomnia. There is currently no cure for this condition, but prescription medication may help reduce the symptoms. Additionally, research has shown that magnesium may help reduce some common fibromyalgia symptoms.
- Can magnesium glycinate help with fibromyalgia? Taking magnesium glycinate may help with some symptoms or side effects that people experience when they've been diagnosed with fibromyalgia. Check with your health care provider.
Side Effects With Magnesium Glycinate
Magnesium is generally safe and well tolerated, especially when taken as recommended. There are, however, a few potential side effects which may include:
- Facial flushing (i.e. red face)
- Irregular heartbeat
- Muscle weakness
You can reduce the potential for side effects by always making sure that you stay within the recommended daily limit. However, if you do experience side effects from magnesium or any other supplement, you should stop taking it and seek medical help.
How Much Magnesium Glycinate Should You Take?
Eating a well-balanced diet is always important, but it can be difficult to get the optimal amount of magnesium through food alone. Taking a high-quality magnesium supplement may be the solution, especially if you’re on a calorie-restricted diet.
The amount of magnesium you need varies based on factors such as age, weight and gender. Follow the instructions on your magnesium supplement and remember to check with your healthcare provider before taking any supplement or medication. Note that many sources that list recommended dosages of magnesium glycinate are referring to daily recommended dosages, which would include food sources, as well as supplements.