Magnesium: The Mineral that Checks a Lot of Health Benefit Boxes
Learn the benefits of magnesium glycinate and the top food sources for magnesium‡
Magnesium is an essential nutrient responsible for over 300 enzyme systems in your body. A powerhouse mineral, magnesium is essential for the metabolism of macronutrients, supporting energy production, enabling healthy bone metabolism, and more.‡
Magnesium is found in a wide range of food sources including leafy green vegetable, nuts, legumes, and seeds. However, although magnesium is widely available through food, many people do not consume enough magnesium.1
Because magnesium plays such a critical role in your body, we want you to know the facts on what magnesium does and how it is involved in your day-to-day health. Keep reading to learn:
- What magnesium glycinate is
- The benefits of magnesium glycinate
- Recommended dietary requirements of magnesium glycinate
- Top 8 food sources of magnesium
Before making changes to your diet, nutrition, and exercise routine, consult your healthcare practitioner. Always discuss any vitamin and mineral supplements you are taking or plan to take, since these may interact differently with medications and health conditions.
As always, feel free to contact us with your questions about our vitamins, minerals, supplements, and other products.
What is Magnesium Glycinate?
Magnesium glycinate is a highly bioavailable magnesium supplement. Because magnesium glycinate is chelated (or bound to the amino acid glycine) it may be easier to absorb and is less likely to cause stomach upset than other forms of magnesium.2
Some of the key benefits of magnesium glycinate include supporting your heart, playing a role in muscle contractions, and aiding in the metabolism of carbohydrates, amino acids, fats, and other essential nutrients.‡
You may see magnesium supplements available in chelated and nonchelated formats. Chelated magnesium supplements or other chelated mineral supplements are bound to other compounds or amino acids your body can use. Chelating or binding minerals such as magnesium with these compounds may enhance absorption and digestion.2
Chelated magnesium glycinate is bound to the amino acid glycine. Binding with glycine may improve the bioavailability of magnesium and limit stomach upset.
What are the Benefits of Magnesium Glycinate?
Magnesium glycinate benefits may include:‡
- Supporting the break down and metabolization of carbohydrates, amino acids, fats, and other essential nutrients.
- Helping support heart health, including arterial function, endothelial function, c-reactive protein metabolism, and lipid metabolism.
- Metabolising macronutrients, supporting energy production, and the utilization of calcium, phosphorous, sodium, and potassium.
- Helping utilize B-complex vitamins, vitamin C, and vitamin E.
- Enabling healthy bone metabolism and support.
- Helping your muscles contract.
- Supporting mood health.
- Is less likely to cause stomach upset or loose stools than other supplemental forms of magnesium.
You may have read that magnesium can help support your sleep. While there is limited research on the benefits of magnesium and sleep, magnesium glycinate may play a role in supporting mood, which may have benefits for sleep patterns. However, if you are having problems sleeping, discuss this with your healthcare practitioner before turning to magnesium glycinate or other supplements.‡
What You Need to Know about Low Magnesium Levels
Dietary studies of people in the United States regularly highlight that many of us are getting less than the recommended amount of magnesium in our diets. A 2013 – 2016 analysis of data from the National Health and Nutrition Examination Survey (NAHNES) revealed that 48% of Americans consume less than the estimated average requirement of magnesium.1
However, it should be noted that is not easy to assess and measure magnesium levels because this mineral is primarily stored in our cells and bones.1
It is useful to know the recommended dietary allowance (RDA) of magnesium when thinking about your dietary and supplement requirements:1
- Males aged 31 and older require 420 mg of magnesium daily.
- Females aged 31 and older who are not pregnant require 320 mg of magnesium daily.
- Females aged 31 – 50 who are pregnant require 360 mg of magnesium daily.
Signs of low magnesium levels
Older people and people with the following conditions are more likely to have low magnesium status:3
- Gastrointestinal diseases, including Crohn’s disease and celiac disease
- Type 2 diabetes
- Long-term alcoholism
Early signs of low magnesium levels may include:1
- Loss of appetite
Signs of prolonged or more severe low magnesium levels may include:3
- Muscle cramps and contractions
- Abnormal heart rhythms
- Changes in personality
If you experience any of these symptoms, consult your healthcare practitioner. Do not ignore any new or abnormal signs or symptoms – this is your body’s way of communicating that something is not quite right.
Top 8 Food Sources of Magnesium
The good news is magnesium is found in a wide range of foods and beverages, making it generally easy to consume on a regular basis without following a specialized diet.
Keep in mind these top 8 food sources of magnesium when you’re doing your grocery shopping and meal planning:1,4
1. Nuts and seeds including almonds, peanuts, cashews, pumpkin seeds, and chia seeds.
2. Dark leafy green vegetables including spinach and swiss chard.
3. Beans and lentils including kidney beans, black beans, and edamame.
4. Grains and cereals including brown rice, whole wheat, and white rice.
5. Cereals and fortified cereals and foods including shredded wheat and instant oatmeal.
6. Fruits and vegetables including carrots, apples, bananas, potatoes (with skin), raisins, avocado, broccoli, figs, and blackberries.
7. Dairy and dairy alternatives including milk, yogurt, and soymilk.
8. Lean meats and fish including salmon, halibut, chicken breast, and beef.
If your diet is limited due to food intolerances, nutritional choices, or health conditions, you may want to discuss magnesium supplements with your healthcare practitioner. Taking too much magnesium may result in nausea, diarrhea, and stomach cramps. People with kidney disease should consult their doctor before taking magnesium supplements.3
Magnesium and Your Health
Magnesium is essential to your everyday health and well-being. Active in supporting your nervous system, bone health, nutrient metabolism, heart health, and muscular activity – magnesium is involved in almost every aspect of your health and wellness.‡
If you are low in magnesium, your healthcare practitioner may suggest dietary changes including consuming magnesium fortified foods and beverages and magnesium supplements.
Use our Purely For You personalized supplement plan to provide you with tailored wellness recommendations to meet your specific nutritional needs.
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1. Magnesium, Fact Sheet for Professionals (Accessed November 11, 2021) https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. What are Chelated Minerals, and Do They Have Benefits? (Accessed November 11, 2021) https://www.healthline.com/nutrition/chelated-minerals#basics
3. Magnesium, Fact Sheet for Consumers (Accessed November 11, 2021) https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
4. Everything You Should Know About Magnesium Glycinate (Accessed November 11, 2021) https://www.healthline.com/health/magnesium-glycinate