Why Everyone Is Talking About Magnesium Glycinate

Let’s be real: if you’ve ever Googled “why am I so tired?”, well, firstly… we hear you. 

Secondly, you’ve probably had magnesium come recommended to you every single time as the answer to all of your problems. And while magnesium won’t immediately recharge your batteries or solve sleep problems instantly, it can do some pretty impressive things for your body, especially when you take it in the form of magnesium glycinate.

So, what’s the deal with this particular supplement and how is it different from plain old magnesium? Is it genuinely helpful, mostly hype, or something you should give a hard pass? Here’s what you need to know.

What is magnesium glycinate?

Magnesium is a mineral your body needs for over 300 biochemical reactions according to Harvard Health (yep, 300). We’re talking everything from energy production to supporting the health of your muscles, bones, nerves, blood sugar, heart and mood. 

The daily recommended magnesium intake is 320 milligrams a day for women and 420 for men, and if you’re eating a variety of nutritious foods this is doable! It’s always best to try and meet your daily requirements through food before browsing the supplement aisle, and magnesium is naturally found in plenty of nutritious foods such as:

• Leafy greens

• Cucumber

• Pumpkin and flax seeds

• Cashews and almonds

• Butternut squash

• Banana

• Dark chocolate

If you’re deficient or having trouble getting enough through your diet, magnesium supplements are easy to buy over the counter, but magnesium glycinate specifically is a supplement made from a combination of magnesium and an amino acid called glycine. You can get it in a range of forms such as tablets, gummies or powder!

The glycine component makes it easier for your body to absorb all the goodness of the magnesium, it’s gentler on your stomach than some other forms, and research has shown glycine can help with disease prevention, neurological function, sleep quality, metabolic health, and reducing inflammation. There’s a lot to like!

Benefits of magnesium glycinate for women

If you’re not getting enough magnesium, trying to include more sources in your diet is always the best place to start, but a supplement can definitely help you out.

Better sleep (goodbye, starting at the ceiling at 3 am)

Harvard Health highlights that magnesium glycinate is commonly promoted to improved sleep, and the Sleep Foundation explains that higher levels of magnesium are associated with better quality sleep, longer sleep times and less tiredness during the day. Studies have shown supplementation can help with falling asleep faster, insomnia, and staying asleep.

PMS & menstrual support

If you suffer through cramps every month with your period, the Cleveland Clinic says magnesium glycinate could help to ease the pain (depending on how severe it is) by relaxing your muscles. Glycinate’s anti-inflammatory properties also come to the party here! More research still needs to be done in this area of women’s health (typical), but if your cramps are interfering with your daily life and your doctor has given you the green light to try a supplement - it’s worth a try.

Stress & anxiety relief

Trying to ease that feeling of constantly being in fight or flight mode? Research has shown that magnesium supplements can support anxiety reduction and provide a calming effect on the body, particularly in those with a low level of magnesium to begin with. Magnesium also helps to regulate cortisol (your stress hormone) and prevent neurotransmitters from overfiring and making your anxiety worse. The Cleveland Clinic says magnesium glycinate in particular is often recommended for anxiety because it’s so well-absorbed.

Bone health

Women are at higher risk for osteoporosis, and while calcium often gets the spotlight, magnesium is equally crucial for building strong bones due as it helps to regulate regulate vitamin D and calcium.

Muscle support and relaxation

From workout recovery to everyday muscle twitches, cramps or restless legs at bedtime (the Sleep Foundation says supplementation can help), magnesium glycinate can play a role in relaxation and reducing soreness.

Are there any risks or side effects?

The good news is that magnesium glycinate is generally well-tolerated, especially compared to other forms (like magnesium citrate) that can send you running to the bathroom. 

That said, too much of any supplement isn’t great, especially if you already have normal or high levels to begin with from your diet. Even if you’ve heard it’s life changing, it’s always best to check your nutrient levels before adding any supplement to your diet, or asking your doctor first if it can help with a specific issue you’re facing. Overdoing it with magnesium can also cause diarrhoea, nausea, or low blood pressure. Not fun for anyone!

If you’re pregnant, breastfeeding or have kidney issues, it’s particularly important to get advice from your healthcare professional before supplementing, too.

The bottom line

Magnesium glycinate might not solve every problem, and some of the benefits are more supported by research than others, but as a supplement it definitely has potential to make a noticeable difference in how you feel day-to-day. 

From better sleep to calmer moods and fewer PMS woes, it’s worth chatting with your healthcare provider about whether adding it to your routine makes sense for your body.