Are Magnesium Glycinate Supplements Worth It?

If you've ever stared at a wall of supplements and wondered what half of them even do, you're far from alone. Magnesium glycinate supplements are one example actually worth learning about. Studies find it can help with sleep, stress, constipation, and muscle cramps—and compared with other forms of magnesium, it's easier on your stomach to boot.

Here's what you need to know about how the supplement works, how to take it, magnesium glycinate benefits and side effects to know, and whether it makes sense for your health goals.

Magnesium Glycinate Supplements: Are They Worth It? The Quick Answer

Whether magnesium glycinate will actually make a difference for you comes down to what you're trying to address. If you're dealing with poor sleep, muscle cramps or tension, constipation, or everyday stress, there's a real chance it could help—especially if magnesium isn't a big part of your diet. That said, it's not a fix for everything. More serious issues like clinical insomnia, an anxiety disorder, or an underlying medical condition that needs treatment are probably beyond what a supplement can tackle on its own. A healthcare professional, such as a Midi clinician, can help determine whether magnesium glycinate supplements may be right for you.

If you do want to try the supplement, the smartest approach is to treat it like a trial run: Pick a specific time frame—1 or 2 months is reasonable—and pair it with some lifestyle adjustments (better sleep habits, stress management, more movement—we'll touch on these more below). Go in with a clear sense of what you're hoping to improve, then track how you feel over time. 

When the trial's up, you'll have a much better idea of whether the supplements are worth continuing.

What Is Magnesium Glycinate?

As you might suspect, magnesium glycinate is a combination of magnesium (a mineral) and glycine (an amino acid). Glycine isn’t the only thing magnesium can be combined with, but it’s a popular choice. This is because it may be easier on your gastrointestinal (GI) system than some other forms of magnesium, like magnesium citrate, and it’s absorbed better than others, like magnesium oxide. 

One other thing to keep in mind when comparing magnesium supplements is to check the label for the amount of elemental magnesium in the supplement. Different supplements have different percentages of elemental magnesium in them. For example, one supplement may be 42% elemental magnesium while another might be 10%. That’s why you shouldn’t compare the total weight of the supplement, but instead compare the amounts of elemental magnesium. 

And while it can be natural to assume that the more elemental magnesium the better, the form it takes is also important. As mentioned above, some types aren’t as well absorbed as others.

What Is Magnesium Glycinate Good For? (Most Common Uses in Midlife)

Now, let’s get into the nitty gritty of what, actually, you might take magnesium glycinate supplements for: 

• Sleep issues: This may be the most common benefit linked to magnesium supplements, but more research is needed to fully confirm a link. Some studies have found that magnesium intake is associated with sleep quality and sleep duration, but researchers need to do a randomized controlled trial to truly confirm a cause-and-effect relationship. The reason for the potential link: Magnesium can help reduce activity in the nervous system and promote muscle relaxation.
• Muscle cramps and tension: Magnesium is important for maintaining good muscular health, as it’s involved in muscle contractions and nerve transmissions. So, in theory, a magnesium supplement could help lessen the intensity and frequency of muscle cramps. Research still hasn’t proven a link, but for those who don’t get a lot of magnesium through their diet, magnesium supplements may be worth trying.
• Stress: Even a mild magnesium deficiency can make you feel irritable, nervous, and somewhat anxious. It makes you more susceptible to feeling stressed because of its impact on the stress response and the release of neurotransmitters. A supplement has been shown to help for some people, reducing cortisol and improving their response to stress. Keep in mind, though, that a magnesium supplement is no replacement for professional mental health help.
• Constipation: Some research shows a link between higher magnesium intake and lower instances of constipation. For those with chronic constipation, a supplement may be able to help (but it depends on dose and individual response, so work with a clinician to figure out what’s best for you).
• Headaches: Some people who get cluster headaches or migraine episodes can get relief with high levels of magnesium. Research has found that by taking a daily magnesium supplement, you may get severe headaches less often.

Magnesium Glycinate Benefits: What the Evidence and Real-World Use Suggest

As with many supplements, YMMV—your mileage may vary. That is to say: Magnesium glycinate may have no impact on some people but lead to a big improvement in others. In general, though, the benefits tend to be subtle rather than hugely dramatic. 

And benefits depend on whether you had adequate levels of magnesium in your body before you started taking the supplement. The more of a deficiency you start with, the more of an impact the supplements can have.

Whatever your reason for taking magnesium glycinate, you should pair it with lifestyle changes as well. Say you’re taking it to improve your sleep. It’s best to also work on your overall sleep hygiene, like dimming lights at night, not looking at screens close to bedtime, avoiding caffeine too late in the day, and keeping a consistent sleep schedule. 

It also may take time—weeks, in some cases—to notice a difference. If your symptoms are severe, don’t just cross your fingers and hope that magnesium glycinate will help. Talk with a healthcare professional, such as a Midi clinician, as soon as possible to get a full treatment plan in place, which may or may not include the supplement.

Diagnosis and Testing: When It’s Worth Checking What Else Is Going On

There’s a reason many healthcare professionals want you to check in with them before starting to take a new supplement: They want to be sure there isn’t an underlying medical issue that’s causing your symptoms. 

For instance, your fatigue, sleep issues, or cramps could be a sign of something else, like an issue with your thyroid or low iron levels, and you don’t want to delay treatment because you’re trying out magnesium glycinate first. This is especially true if your symptoms don’t go away or actually get worse. That’s your sign to check the cause, not start experimenting with supplements.

If your symptoms are mild, you can probably try magnesium glycinate on your own without initial testing, but there’s no harm in bringing it up with a healthcare professional, such as a Midi clinician.

A quick note on testing your blood for magnesium levels: your body stores the majority of its magnesium in your bones, organs, and tissue, so testing doesn’t tell the whole story.

Magnesium Glycinate Dosage: How Much to Take and When

When taking a magnesium supplement, there definitely can be too much of a good thing: Excess magnesium from supplements can cause diarrhea, nausea, and cramping. That’s why it’s important to read the label and see how much elemental magnesium you’re getting per serving. It’s recommended you don’t go above 350 milligrams (mg) per day. Don’t worry about counting the magnesium you’re getting from food—your body flushes that out efficiently. 

There are also some things you can do to help your body react well to the supplement. Don’t instantly start taking too much too fast. Instead, begin with a low dose and gradually raise it, until you notice your GI symptoms resolve (just don’t go over that 350-mg daily limit). Or, if you’re noticing symptoms, try splitting the daily dose into two parts, taking one in the morning and one in the evening. (However, if you’re taking magnesium for sleep support, it’s best to take the full dose in the evening.)

Lastly, stick with one magnesium product instead of combining multiple kinds. It’s too easy to lose track of your total magnesium intake that way, and you won’t know which product is actually helping your symptoms. 

Once you pick your supplement, do a trial approach: Track your symptoms for a week so you have a baseline, then try the supplement for 4 to 8 more weeks and monitor your symptoms along the way.

Magnesium Glycinate Side Effects and Interactions

Even if you stick to the daily recommended limit, you may still notice a few side effects when taking magnesium glycinate. These usually include nausea, vomiting, and diarrhea.

If you have kidney disease or reduced kidney function, you may be told not to take a magnesium supplement. Magnesium gets cleared through your kidneys, so it may build up and raise the risk of more serious side effects if you already have kidney issues. 

If you take other medications, especially some osteoporosis medications, antibiotics, diuretics, and proton pump inhibitors, talk with a healthcare professional before starting a magnesium supplement. The supplement may interfere with the absorption of those medications or may result in too-high magnesium levels in your body.

There’s also a double-edged sword with magnesium. Yes, it can help you feel sleepy at night, but it can also make you feel drowsy during the day, especially if you take it in the morning or at higher doses. If that’s happening, try adjusting your dose or when you take the supplement and see whether that helps. 

Keep in mind that you can stop taking the supplement at any time. If you develop any worrying symptoms, like severe muscle weakness, confusion, persistent diarrhea, or heart palpitations (or anything else that feels off), hit the brakes on the supplement and reach out to your clinician.

Best Magnesium Glycinate: How to Choose a Quality Supplement

Selecting a supplement can be a daunting task—there are so many options available, and it's hard to know which one is best. But a few tips can make the process a lot easier:

• Check that the label clearly states how much elemental magnesium the supplement contains and how big the serving is.
• Avoid formulas that hide the dosing or contain additives like sweeteners, dyes, or other active ingredients.
• Look for a seal that shows the supplement was tested by a third-party organization and found to contain what it claims to contain (and not any extra harmful ingredients).
• Make sure the dose and format is something you can take consistently.

Treatment Options: Making Magnesium Part of a Plan (Not the Whole Plan)

Your body is a complex thing, and trying to hit any health goal should be a multi-pronged approach. So when taking magnesium glycinate, make the supplement just one thing you’re doing as opposed to the only thing you’re doing. 

Here are some additional strategies:

• If better sleep is the goal: Adopt a healthy wind-down routine—no screens, dim lights—and a consistent wake time.
• If fewer cramps or less tension is the goal: Up your hydration, make sure to be physically active, and follow a progressive strength training routine.
• If constipation relief is the goal: Slowly increase your fiber intake, drink plenty of fluids, and touch base with your clinician if it doesn’t improve.
• If less stress is the goal: Take daily walks, practice breathing exercises, and look into therapy. You can also consider The Stress Bundle or Daily Cortisol Support from Midi.

Regardless of your goal, check in with your progress after the initial 4- to 8-week trial period. At that point, you can decide to stick with your current dose, adjust your dosage, or stop taking the supplement completely.

Asking a Healthcare Professional About Magnesium Glycinate

When you bring up taking a magnesium glycinate supplement with your clinician, like one at Midi, here are a few things to ask:

• Do my symptoms match those in someone with low magnesium levels, or are they likely caused by something else that needs treatment, like menopause?
• Would magnesium interfere with any of my medications?
• Could my existing health issues (if any) make it unsafe to take magnesium?
• What should my follow-up plan be if my symptoms don’t improve after 4 to 8 weeks on the supplement?

Your clinician will be able to guide you on how much to take, what kind of magnesium to take, and when to take the supplement for the biggest improvement to your health.

Key Takeaways

• Magnesium supplements have been shown in some studies to help with nighttime sleep, stress, muscle cramps, migraine headaches, and constipation, but more research needs to be done to prove a link.
• Some forms of magnesium can cause GI side effects or aren’t absorbed easily, which is why many people go with magnesium glycinate.
• If you start taking magnesium, combine it with lifestyle changes that help support your goal.

Frequently Asked Questions (FAQs)

What are the benefits of magnesium glycinate?

Magnesium glycinate may help improve your sleep. It may also reduce constipation, muscle cramps, stress, and headaches. Although magnesium supplementation won’t work for everyone, it may be worth trying if your symptoms are mild and your clinician signs off on it.

What is the best brand of magnesium glycinate to take?

There is no single best brand, but when you’re shopping for a supplement like magnesium glycinate, you want to check that the product is third-party tested and clearly states how much elemental magnesium it contains.

What are the signs of low magnesium?

If you have an actual magnesium deficiency, you may have fatigue, numbness, and muscle issues like spasms, cramps, and weakness. You may want to try a magnesium supplement or increase magnesium-rich foods like nuts, seeds and whole grains to see if your symptoms resolve. Otherwise, do check in with your clinician.

What is the downside of magnesium glycinate?

Some people may experience side effects when taking magnesium glycinate. These include nausea, vomiting, and diarrhea. They are more likely if you’re taking larger doses, so start small and gradually work your way up.

Is it safe to take magnesium glycinate supplements daily?

For most people, it’s safe to take up to 350 mg of elemental magnesium supplements every day. Check with your healthcare provider first, though, as certain medical conditions or other medications may make a magnesium supplement less safe.