When You Take Magnesium Glycinate Every Day, This Is What Happens To Your Body

You've probably come across the magnesium craze that's been around social media for a while now. From mocktails to oils and good ol' supplements, you may wonder whether the claims around this mineral are true. It turns out that magnesium is one of the most essential minerals in the human body, involved in over 300 bodily processes and reactions, making it a key element for energy and DNA production, blood pressure and blood sugar control, and even nerve function, to mention a few (via the Office of Dietary Supplements). Despite its importance, many people are unaware that they may not be getting enough of it. In fact, according to a 2020 study in Heliyon, not only have fruits and vegetables suffered a significant decline in their magnesium content over the last five decades, but the heavy food processing common in modern diets also leads to an 80% reduction in the magnesium content of otherwise magnesium-rich foods.

Fortunately, one increasingly popular way to ensure you get enough magnesium daily is through supplementation. Among the many forms available, magnesium glycinate stands out for its superior absorption (via Healthline). Magnesium glycinate is made when elemental magnesium is mixed with glycine, an amino acid that supports brain function. This pairing makes magnesium glycinate especially effective for numerous purposes. From heart and bone health to blood sugar control and PMS relief, the effects can be widespread and surprisingly powerful. Keep reading to learn more about the science-backed benefits of magnesium glycinate supplementation.

Among the many benefits of magnesium glycinate, its effect on anxiety and sleep is perhaps the most well-known, making it a top recommendation for people dealing with chronic stress, mood imbalances, or sleep disturbances. As psychiatrist Joseph Austerman, DO., explains via the Cleveland Clinic, magnesium may ease anxiety in two main ways. First, it supports the release of GABA (gamma-aminobutyric acid), a chemical messenger in the brain (neurotransmitter) with anti-anxiolytic effects, thus promoting relaxation and reducing anxious thoughts. Second, it helps reduce cortisol levels, the body's primary stress hormone, which, when chronically elevated, can worsen anxiety symptoms. In fact, a 2017 review in Nutrients confirms an association between magnesium levels and anxiety in humans, stating that exposure to stressful conditions increases urinary magnesium excretion, resulting in a reduction in blood magnesium levels, thus supporting the use of the supplement for people with pre-existing mild to moderate levels of anxiety.

Similarly, magnesium glycinate might help you feel less tired by improving sleep quality. According to a 2021 study in Sleep, the supplement not only helps relax the nervous system due to its effects on GABA and cortisol levels, but it may also influence sleep duration by regulating your body's circadian clock. This is because magnesium is associated with the production of melatonin, a key hormone involved in regulating the sleep-wake cycle. Whether you're navigating everyday stress or dealing with sleep issues, magnesium glycinate is often considered the best type of magnesium to take if you have anxiety. When taken consistently, it may help you feel calmer, sleep better, and support overall emotional balance.

According to a 2013 study in Nutrients, your bones hold roughly 60% of your body's magnesium reservoir, and while calcium and vitamin D are often emphasized and praised for bone health, magnesium is another key player that's frequently overlooked. This is because the mineral helps maintain a balance between bone-building cells (osteoblasts) and bone-resorbing cells (osteoclasts), which are responsible for releasing minerals stored within your bones when your body needs access to them. However, when the balance between these two bone cells is disturbed, meaning that your osteoblasts can't keep up with your osteoclasts, it can lead to osteoporosis, a condition in which your bones become extremely fragile and prone to breaking.

Moreover, the study confirms the link between magnesium and healthy bones by noting that, in addition to affecting bone density, low magnesium levels are also associated with vitamin D deficiency, as well as chronic low-grade inflammation and acidosis, the latter of which are known to contribute to bone mineral loss. Fortunately, according to a 2021 review in Biometals, multiple studies in postmenopausal women with osteoporosis have found that receiving a magnesium supplement significantly improves their bone density, reducing the risk of osteoporosis-related fractures. For this reason, you should consider asking your healthcare provider about taking a magnesium glycinate supplement as part of the list of things you can do to improve your bone health, which, alongside strength training, following a balanced diet, and avoiding smoking or excessive alcohol, could help keep your skeleton strong.

Have you ever wondered what happens to your blood sugar when you don't get enough magnesium? Believe it or not, the way your body processes sugar is determined by way more than your dietary habits, and as it turns out, one deciding factor has everything to do with your magnesium levels. In fact, ensuring you get enough magnesium daily can make a big difference when it comes to reducing your risk of developing type 2 diabetes, especially if you have been diagnosed with pre-diabetes. According to a 2015 review in the World Journal of Diabetes, this is because when magnesium levels are low, insulin may not function properly, a common trait among people with both pre-diabetes and type 2 diabetes known as insulin resistance, leading to elevated blood sugar levels over time. As if that weren't enough, the review points out that urinary magnesium loss is commonly observed in individuals with diabetes, which may even worsen blood sugar control.

Therefore, since this mineral helps improve how your body handles insulin, taking a magnesium glycinate supplement might be a smart move, as it may help maintain more stable blood sugar levels throughout the day. For example, a 2018 study in Nutrients determined just that when providing a group of people with type 2 diabetes with a magnesium supplement, which resulted in a reduction in insulin resistance and, consequently, improved blood sugar control. However, keep in mind that there are still no guidelines on which type of magnesium supplement works best for this purpose and that further research is still needed.

Magnesium plays a vital role in keeping your heart functioning properly. According to Healthline, taking magnesium daily may contribute to a healthier heart by reducing the risk of conditions such as irregular heart rhythms (arrhythmias) and hypertension. For example, a 2017 article in the European Heart Journal Cardiovascular Pharmacotherapy states that the mineral supports the electrical activity that controls your heartbeat by regulating the flow of ions, such as sodium, potassium, and calcium, through your heart's tissues. This means that low magnesium levels may lead to an imbalance in these ion flows, potentially leading to irregular heart rhythms. In fact, the article points out that up to 38% of people with sustained ventricular arrhythmias have a magnesium deficiency, and a whopping 72% have an excessive magnesium loss. Notably, magnesium's role in arrhythmia treatment and prevention is so well-known that both the American Association for Thoracic Surgery and the European Society of Cardiology have integrated magnesium into their guidelines.

Regarding its role in blood pressure regulation, a 2011 study in The Journal of Clinical Hypertension explains that magnesium can promote better circulation and lower your blood pressure by stimulating the vasodilation or relaxation of your blood vessels and participating in the formation of substances that reduce plaque buildup, a major risk factor for heart attack and stroke. Furthermore, evidence suggests an inverse relationship between dietary magnesium intake and blood pressure, indicating that higher magnesium levels are associated with lower blood pressure readings. Therefore, if you're looking for a simple way to support your heart health, magnesium glycinate might be worth considering.

Premenstrual syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that appear in the days leading up to a woman's period. So, if you experience mood swings, bloating, or painful cramps before your period, you might be among the 75% of menstruating women familiar with PMS (via the Mayo Clinic). Luckily, magnesium glycinate may offer some relief. As OBGYN Salena Zanotti, MD, explains via the Cleveland Clinic, the supplement might be especially beneficial for those who struggle with painful cramps. This is due to magnesium's ability to reduce pain-causing compounds and relax muscle tissue, which can help mitigate the severity of cramps and support a more comfortable menstrual cycle. A 2010 study in the Iranian Journal of Nursing and Midwifery Research offers the same explanation and shares that women with PMS tend to have lower blood magnesium levels than those without the syndrome, revealing a potential link between the two.

Furthermore, according to a 2013 study in Nutrición Hospitalaria, blood magnesium levels were found to impact psychological symptoms, such as anxiety and depression, as well as physical ones, including nausea and constipation. This suggests that magnesium also plays a role in regulating emotional stability and gastrointestinal symptoms, respectively, during the menstrual cycle. When it comes to magnesium supplements, Dr. Zanotti states that magnesium glycinate is considered one of the best forms of magnesium to ease PMS symptoms because it's gentle on the stomach and highly absorbable, making it an easy yet science-backed solution for your monthly discomfort.

Whether you're recovering from intense exercise, dealing with joint stiffness, or managing a chronic condition, daily use of magnesium glycinate may help improve your pain threshold because of the mineral's role in pain pathways. According to the National Library of Medicine (NLM), magnesium helps regulate pain perception by blocking the activity of N-methyl-D-aspartate (NMDA) receptors, which are involved in transmitting pain signals to the brain. When magnesium levels are low, these receptors may become overstimulated, increasing pain sensitivity. In contrast, adequate magnesium levels may reduce pain hypersensitivity and dampen the intensity of chronic pain. For this reason, magnesium therapy is often used for neuropathic pain, tension headaches, migraines, and period cramps.

A 2014 study in Nutrients shares similar data, adding that magnesium's role as a calcium antagonist may provide another potential explanation for its pain-relieving effects, as high calcium exposure combined with low magnesium levels may promote inflammatory processes. Evidence suggests that low magnesium levels are associated with chronic pain, inflammation, and inflammatory markers, which can be reduced or managed through oral magnesium intake, whether from magnesium-rich foods or supplements. As a matter of fact, the study found that for each extra milligram of magnesium ingested per kilogram of body weight, your chances of having chronic pain can go down by about 7%. Thus, researchers consider that magnesium supplementation might act as a non-pharmacological, non-invasive, and low-cost approach to the epidemic of chronic pain and the opioid abuse crisis.

Whether you're a seasoned athlete or just starting a fitness routine, magnesium glycinate could help you perform better and recover faster. When it comes to exercise performance, a 2017 review in Nutrients explains that magnesium plays a key role in energy production, muscle contraction, and blood pressure regulation, all essential for strength and cardio activities. It also notes that animal studies have shown that magnesium's role in blood sugar control may enhance the availability of glucose in the brain and muscles, providing fast-acting energy for physical activity at a time when glucose needs are significantly increased. Furthermore, as exercise demands grow, so does the body's need for magnesium, a need that can be met through supplementation.

On the other hand, magnesium might also be the answer if you're wondering what you can do to ease sore muscles after a workout. According to a 2024 review in the Journal of Translational Medicine, magnesium increases pyruvate levels in the blood, muscles, and brain, thereby delaying the buildup of lactic acid in the muscles, which is key to reducing post-exercise soreness. This makes magnesium especially beneficial for people who experience delayed onset muscle soreness (DOMS). The International Sports Sciences Association adds that by being a calcium antagonist, magnesium also helps your muscles relax after a training session, helping your recovery. Thus, combined with proper hydration, stretching, protein intake, and rest, magnesium glycinate can help you recover more quickly and perform at your best.

Magnesium is essential for hundreds of bodily functions, yet many people don't realize they're not getting enough. In fact, magnesium deficiency, or hypomagnesemia, is more common than most think. For instance, low magnesium levels seem to affect up to 15% of the healthy population, while the number increases to 20% in hospitalized patients and can even reach a whopping 65% of those who are critically ill (per the NLM). Magnesium deficiency is commonly the result of three different circumstances, which can happen individually or simultaneously. These include a reduced intake, often due to diets low in magnesium-rich foods, inadequate absorption caused by medications or diseases, and increased excretion resulting from gastrointestinal and renal losses. However, a 2018 article in Nutrients adds that even health-conscious people who focus on following whole-food diets may fall short because the mineral is often lost during food processing.

Recognizing the signs early can help you avoid unexpected side effects of magnesium deficiency, which may lead to long-term health issues, and determine whether supplementation, such as with magnesium glycinate, is right for you. Common symptoms of magnesium deficiency range from subtle to disruptive. Milder ones include fatigue, muscle cramps, eye twitches, and constipation. Yet, as levels drop further, you may also experience irregular heartbeat and even seizures. If any of these signs sound familiar, it's worth consulting with your healthcare provider about the potential benefits of magnesium supplements.

While magnesium is essential for health, getting too much can lead to unpleasant or even serious side effects. In the rare cases when blood magnesium levels reach potentially toxic levels (also known as hypermagnesemia), it tends to be either due to an excessive intake of magnesium-containing medications or supplements or because of a problem in the way your kidneys function, seeing that they are responsible for managing magnesium excretion (via the NLM). Regarding the former, compared to available data worldwide, magnesium toxicity in the United States tends to be significantly higher, presumably because magnesium supplements are more readily available in stores.

Among the common signs of magnesium excess are diarrhea, low blood pressure, nausea, fatigue, and vomiting. Yet, severe symptoms might also develop, including irregular heartbeat, respiratory distress, or even cardiac arrest, if the issue is not treated promptly. Fortunately, these effects are generally reversible once supplementation is reduced or stopped. However, the site adds that severe cases may require intravenous calcium gluconate or dialysis to neutralize the impact of magnesium toxicity and help flush the excess from the body, respectively. Thus, if you're taking magnesium supplements, especially alongside other medications or for chronic conditions, it's a good idea to talk with your healthcare provider to make sure you're not overdoing it.

If you're considering adding magnesium to your wellness routine, magnesium glycinate is one of the most well-tolerated forms available. This form is known for its high bioavailability, meaning your body absorbs and uses it efficiently, and it's gentle on the stomach, unlike some other types that may cause digestive upset. Plus, you can find magnesium glycinate supplements in a wide array of forms, including gummies, capsules, tablets, powder, or liquid drops. When it comes to its dosage, the Food and Drug Administration's current daily value for magnesium, which tells you how much of a nutrient you should consume, but not exceed, per day, is 420 milligrams. However, when it comes to supplements, you should also consider your specific needs and the supplement's absorption rate. For this reason, it's often recommended to start with a lower dose and gradually increase as needed.

Lastly, quality is definitely a decisive element when choosing a magnesium glycinate supplement. When comparing options, take a look at the ingredients and opt for products that do not use fillers, artificial colors, or unnecessary additives. Also, a third-party certification can offer reassurance that the product contains what it claims and meets purity standards. When used and chosen correctly, magnesium glycinate supplements can be a simple, effective way to support your overall well-being. Still, remember to always verify with a healthcare provider before starting a new supplement regimen.

Not everyone needs a supplement to maintain healthy magnesium levels. For many people, a well-balanced diet can provide a sufficient amount of this mineral, especially when it's rich in whole, minimally processed foods. In fact, the 2020–2025 Dietary Guidelines for Americans recommend covering your nutrient needs through foods first and turning to supplements, such as magnesium glycinate, only when necessary. Plus, starting with a magnesium-rich diet is a smart first step, as it not only supports magnesium levels but also offers a host of other nutrients that work together to promote overall long-term health.

Some of the best dietary sources of the mineral include nuts and seeds, especially pumpkin seeds, almonds, cashews, and chia seeds; leafy green vegetables like spinach; legumes such as black beans, peanuts, edamame, and other soy-based foods; whole grains, including brown rice, oats, and whole wheat bread; fatty fish like salmon and halibut; and fruits and veggies like bananas and avocados. Quinoa, yogurt, and dark chocolate, preferably 70% cocoa or higher, are also on the list.