Magnesium glycinate is a combination of the mineral magnesium and the organic compound glycinate. According to "The Miracle of Magnesium," the glycinate compound helps your body absorb the magnesium. As a result, many doctors recommend this form of magnesium for individuals who have low levels of magnesium in their blood. You should speak with your healthcare provider prior to taking any supplements, including magnesium glycinate.
Why Your Body Needs Magnesium
Your body requires magnesium to maintain the healthy function of your nervous system and muscles. Doctors recommend magnesium glycinate for individuals who have problems regulating blood sugar, or for individuals who need help maintaining energy levels as a result of blood sugar imbalances. Pregnant or nursing women and individuals with kidney disease should speak with a medical professional prior to taking any magnesium glycinate supplement or following a diet with high levels of magnesium.
Maintaining Magnesium Levels
The level of magnesium in your body can fall dramatically if you have diarrhea or vomit for extended periods of time or if you suffer from gastroenteritis. Because magnesium deficiencies can lead to health problems, doctors prescribe magnesium glycinate as an effective way to quickly increase the level of magnesium in your blood. Your body requires magnesium to properly absorb calcium. Without magnesium, your bones do not receive enough calcium. This can lead to osteoporosis and other bone disorders.
Magnesium Glycinate in Food
Some common food sources of magnesium glycinate include beef, brown rice, citrus fruits, peaches, leafy vegetables, oatmeal, whole wheat and cocoa. Additional sources of magnesium glycinate include nuts and beans. If you take a magnesium glycinate supplement, you should always take the supplement immediately before or after a meal to maximize the absorption of the supplement by your body.
Side Effects
Your body will have a difficult time absorbing most types of magnesium supplements. This can cause side effects, such as an upset stomach or diarrhea. Because your body has an easier time absorbing and processing the magnesium glycinate formulation, you will not experience as many side effects with magnesium glycinate as you will with other forms of magnesium. However, it is still possible to experience mild side effects with this supplement, including dizziness, changes in your heart rate and nausea.
References
- "Magnesium and Magnesium Alloys (Asm Specialty Handbook)"; M. M. Avedesian; 1999
- "The Magnesium Factor"; Mildred Seelig; 2003
- "Miracle of Magnesium"; Carolyn Dean; 2004
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