In this world of fast-paced lifestyles, increased levels of stress, lack of sleep, and muscle tightness have come to be almost the norm. We take a lot of herbal supplements to support our health, and magnesium glycinate comes right at the top of everyone’s list. But how much should you take? Let’s break it down in a simple way that you can relate to.
What is Magnesium Glycinate?
Magnesium glycinate is a compound of magnesium and the amino acid glycine. It can improve your body’s ability to absorb magnesium, providing supplementation that is both gentle and effective.
Why Glycine is Important
Glycine is a calming amino acid that can help with quality sleep, anxiety, and muscle relaxation. Additionally, you can enhance its benefits with magnesium.
Not all magnesiums are created equal. For example:
- Magnesium oxide: High in elemental magnesium, but poorly absorbed
- Magnesium citrate: Well absorbed, but may upset digestion
- Magnesium glycinate: Highly absorbed, gentler on the stomach, and suitable for long-term use.
Common Uses:
Typically, people take magnesium glycinate for:
- Anxiety and stress
- Sleep issues
- Muscle cramps and spasms
- Migraines and headaches
Recommended Daily Magnesium Intake:
For the Recommended Dietary Allowance (RDA) systems by the National Institutes of Health (NIH), magnesium daily needs vary by age and sex.
RDA Nomenclature:
- Children (1 – 8 years): 80 – 130 mg
- Teens (9 – 18 years): 240 – 410 mg
- Adults (Males): 400 – 420 mg
- Adults (Females): 310 – 320 mg
- Pregnant females: 350 – 360 mg
- Breastfeeding females: 310 – 320 mg
Elemental Magnesium vs Total dosages
Here’s the kicker: magnesium glycinate is only about 14 – 15% elemental magnesium, which means a 1000 mg tablet of magnesium glycinate is only giving you about 140 – 150 mg of actual magnesium. You will likely need 2 – 3 total doses, depending on your age, sex, and diet, to meet your magnesium daily needs.
Typical Dosage of Magnesium Glycinate
Adults typically take elemental magnesium of between 200 to 400 mg daily, which is usually in one or two doses.
For general wellness: 200 mg/day
If you are dealing with stress, sleep interruptions, or muscle cramping, try 300 – 400 mg/day.
Always start with the lowest effective dose and gradually ramp it up, particularly if you have a sensitive disposition to taking new supplements.
Our suggested dose could also depend upon:
Factors That Influence Dosage Needs
- Your dietary intake (e.g., eating highly processed foods or foods low in magnesium)
- Your stress
- Your natural exercise habits
- Your medical conditions (IBS, diabetes, thyroid disorders)
- Medications you take (e.g., diuretics, certain antibiotics, or proton pump inhibitors may deplete magnesium.)
Signs You May Need Magnesium Supplementation
Common indicators of magnesium deficiency are:
- Muscle cramps or muscle spasms, often many or frequent
- Difficulty with sleep or staying asleep
- Anxiety or feeling like you need to move or are restless
- Fatigue and low energy
- Headaches or migraines
- Constipation
If you check many of the boxes above, magnesium glycinate could be beneficial.
Who Should Be Cautious?
Magnesium supplements can be safe. They may not be good for everyone. Be careful if you:
- Have kidney issues (which may affect how your body clears magnesium)
- Are you taking blood pressure medications
- Are you taking prescribed antibiotics or muscle relaxants
- Are unsure if you eat enough through your diet
Always check with your doctor or healthcare provider before taking any new supplements.
Potential Side Effects of Too Much Magnesium
Magnesium glycinate is generally quite well tolerated, but eating excessive amounts can result in:
- Loose stools or diarrhea
- Nausea
- (very rarely) low blood pressure
- Lethargy or drowsiness
Stay within recommended dosages and be mindful of how your body is reacting to additional magnesium. If you start feeling more fatigued than usual or dizzy, reduce the amount you consume.
How to Choose a Quality Magnesium Glycinate Supplement
Not all supplements are created equal! Here’s what to look for:
- “Magnesium bisglycinate” or “fully chelated” on the label.
- Clearly defined amount of elemental magnesium.
- Third-party testing for purity and safety.
- Free from unnecessary fillers, artificial dyes, or degenerative additives.
Brands that are transparent about their ingredients and extraction process tend to have better quality in the end.
Conclusion
Magnesium glycinate is a safe and effective way to support mental calm, physical relaxation, and overall wellness. The correct dose can vary based on age, health, and daily magnesium intake, but most adults will find that 200 400 mg of elemental magnesium is the dose where they find the benefits.
We recommend starting with a low dose and going slow. If you’re not sure, always speak with a health professional. When you find the right dose and high-quality supplement, magnesium glycinate can be a turning point for your health.
FAQ
Q: Can I take magnesium glycinate every day?
Yes! They can safely be taken daily, especially when taking the recommended dose and noting how your body feels.
Q: Is it better to take magnesium in the morning or at night?
Night is usually best if you’re taking it for sleep or relaxation, but any time with food is okay.
Q: What’s the difference between magnesium glycinate and bisglycinate?
They’re the same – both are chelated forms, and magnesium is bound to two glycine molecules, which improves absorption and tolerability.
