Magnesium is also needed to repair damaged cells and ensure enough antioxidants are in the body.
Magnesium glycinate is one of the various forms ofmagnesium supplements.
Magnesium supplements are often used to combatmagnesium deficiency.
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As with most supplements, people should consult with a healthcare professional before adding it to their regimen.
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1.
A 2016 analysis of 34 trials found thatmagnesium supplementation lowered blood pressure.
The analysis noted that benefits are greater in those with already low magnesium levels.
More studies are needed to prove these effects.
It had no effect on those with normal blood pressure or controlled hypertension.
Preventing Heart Disease
Similarly, studies have linked higher levels of magnesium to a decreased risk ofheart disease.
Low magnesium levels were also associated with an increased likelihood of death from coronary heart disease (CHD).
Treating Magnesium Deficiency
While rare, it is possible to have a magnesium deficiency.
You might experience low magnesium levels if you consistently don’t get enough magnesium for long periods.
Some people may also lose a lot of magnesium from certain health conditions or medications.
Ablood testcan help determine whether you are experiencing hypomagnesemea (or too little magnesium in the blood).
Other Uses
Researchers have looked at magnesium’s effects on the following conditions.
However, more research is needed to prove its benefits.
What Are the Risks?
Magnesium supplements, as with many medications and natural products, may have side effects.
Common side effects typically involve the digestive system, which may include diarrhea, nausea, and stomach cramps.
Severe side effects are possible, especially with large doses of magnesium.
Always contact a healthcare provider to discuss the benefits, risks, and requirements when pregnant or breastfeeding.
Older adults: Daily magnesium amounts are also recommended from all sourceslike foods and supplementsfor people older than 50.
If you’re assigned male at birth, the RDA is 420 mg for this age group.
And if you’re assigned female at birth, the RDA is 320 mg for this age group.
In general, use magnesium cautiously.
If male, the RDA is 410 mg. Diabetes: Magnesium may affect your blood sugar, and diabetes may affect your magnesium levels.
For these reasons, a healthcare provider may want to monitor you and make any necessary medication adjustments closely.
Kidney problems: Large amounts of magnesium may worsen kidney problems.
If you already have some kidney impairment, you might have a higher risk of side effects from magnesium.
Dosage: How Much Should I Take?
RDA is how much vitamin or mineral is needed daily.
These RDAs may vary based on age, sex, pregnancy, and breastfeeding status.
The dosage was a minimum of 84 mg and a maximum of 350 mg for each serving.
What Happens If I Take Too Much?
If you take too much magnesium, toxicity is possible.
Generally, the RDA of magnesium from all sourceslike foods and supplementsis based on age and sex.
This is also the case for daily magnesium supplements' UL.
Pumpkin seeds, chia seeds, and almonds arerich sources of magnesium.
And food with fiberlike leafy green vegetablestypically contains magnesium.
Some foodslike cerealmay also be fortified with magnesium.
You may also see vegetarian and vegan options.
Your specific product will depend on what you want and what you hope to get about effects.
Each product may work a bit differently, depending on the form.
Summary
Magnesium glycinate is a key in of magnesium supplement.
However, more extensive research is needed.
It’s important to see a healthcare provider to diagnose and treat any medical condition.
That means some supplement products may not contain what the label says.
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