Magnesium is a crucial mineral for regulating various body processes, including blood pressure, blood sugar levels, and muscle and nerve function. It also supports the creation of bone, protein, and DNA. The human body requires a significant level of this macro-mineral, but there’s a growing concern about rising levels of magnesium deficiency.
Therefore, magnesium supplements are now necessary for much of the population. Manufacturers sell ample vitamins with magnesium, and the most popular supplements include:
- Magnesium citrate
- Magnesium chloride
- Magnesium sulfate
- Magnesium oxide
- Magnesium malate
However, magnesium glycinate is the form most easily absorbable. It is also gentle on the stomach with relatively few side effects compared to other magnesium supplement options. Many brands offer this product, but not all of them are created equal.
As the FDA doesn’t review supplements for safety or efficacy, there is always a danger of purchasing a low-grade product that could cause harm. Therefore, we have performed detailed research to outline the five best magnesium glycinate brands on the market. We also look at the benefits, possible side effects, and recommended dosage. Let’s begin.
Magnesium Glycinate Reviews
The United States Department of Agriculture states that the average magnesium intake among women is 228mg/day. For men, the figure is 323mg/day. However, the Recommended Dietary Allowance (RDA*) for magnesium (between 300mg/day and 420mg/day) is not enough for most people.
According to the Open Heart study, we need at least an extra 300mg of magnesium per day on top of what we already consume.
According to the Open Heart study, we need at least an extra 300mg per day on top of what we already consume. This is to optimize risk reduction for medical issues such as osteoporosis and coronary artery disease. For reference, the diet of the Paleolithic civilization included approximately 600mg of magnesium per day.
*RDA relates to the level of a nutrient sufficient to meet the needs of 97-98% of the population. EAR refers to the amount of a nutrient needed to meet the estimated requirements of 50% of the population.
A little later on, we’ll delve deeper into the recommended dosages to help find the best magnesium glycinate for each individual’s needs. First, however, let’s find out the benefits and side effects of this particular supplement.
Magnesium Glycinate Benefits
Magnesium glycinate is chelated to two molecules of glycine, which is an amino acid linked with better sleep and reduced anxiety. Chelated magnesium glycine is a stable form of the mineral that’s less likely to cause gastrointestinal problems. This is why it is among the most popular types of magnesium supplements.
There are various benefits associated with magnesium glycinate, including:
- Relieving anxiety
- Improving exercise performance
- Managing blood sugar levels in people with diabetes
- Promoting bone health
- Decreasing symptoms of premenstrual syndrome (PMS)
- Reducing pain
Individuals who have trouble sleeping may also find magnesium useful. A study published in the Journal of Research in Medical Sciences in 2012 found that magnesium glycinate supplementation helped improve insomnia.
A study published in Elsevier Health in 2006 found that magnesium treatment helped speed up recovery from major depression. The patients consumed between 125mg and 300mg of magnesium with each meal and at bedtime. They experienced markedly improved symptoms in less than seven days following this protocol.
Ideally, it is best to wait until a physician diagnoses magnesium deficiency before using a supplement. However, it is wise to request a consultation and test if symptoms of deficiency become apparent.
Magnesium Deficiency Symptoms
The National Institutes of Health says that the diets of most people in the U.S. provide less than the RDA of magnesium. The groups most likely to have a deficiency include teenagers and males aged 70+.
Short-term magnesium deficiency doesn’t tend to provide noticeable symptoms. If a healthy person consumes a low amount of the mineral, the kidneys help retain it by limiting what’s excreted via urine. However, long-term deficiency can result in the following symptoms:
- Vomiting
- Weakness and fatigue
- Nausea
- Loss of appetite
- Abnormal heart rhythms
If the deficiency is extreme, it could result in seizures, numbness, and personality changes.
Magnesium Deficiency Risk Factors
Besides insufficient magnesium intake via diet and supplements, certain health conditions and drugs impact magnesium absorption. Individuals with the following health conditions are at risk:
- Diabetes
- Pancreatitis
- Kidney disease
- GI diseases such as Crohn’s, celiac disease, and ulcerative colitis
Medications such as diuretics can also cause problems because they aid water retention. The result is an increase or decrease in magnesium loss via urine. Prescription drugs to treat peptic ulcers or acid reflux can also cause low magnesium levels.
Finally, these lifestyle factors can also cause magnesium deficiency:
- Excessive alcohol, caffeine, or carbonated drink consumption
- A high intake of sodium
- Excessive sweating
- Heavy menstrual periods
Anyone who has the above symptoms should talk to a physician. However, please ensure a doctor diagnoses magnesium deficiency before using any supplement. Otherwise, there’s a danger of consuming too much, which can cause adverse effects.
Magnesium Glycinate Side Effects
It is unusual for healthy people to have too much magnesium in their bodies because the kidneys excrete the excess. Therefore, magnesium consumed via food should not cause any issues. However, it is a different situation when it comes to supplements. It is possible to suffer side effects after consuming elevated levels of magnesium glycinate, including:
- Diarrhea
- Nausea
- Stomach cramps
- Irregular heartbeat
In extreme cases, overconsumption of magnesium supplements could result in cardiac arrest.
One other thing to note is that magnesium supplements can interact with medications such as:
- Diuretics
- Bisphosphonates
- Antibiotics
- Prescription drugs for treating peptic ulcers or easing symptoms of acid reflux
They can also interact with high doses of zinc supplements. Therefore, think twice about using magnesium glycinate if using any of the above medications.
It is now time to outline what constitutes a reasonable amount of magnesium glycinate.
Magnesium Glycinate Dosage
Before investing in a magnesium glycinate supplement, it is best to consider natural sources first. Here are some foods that are high in magnesium:
- Seaweed
- Whole, unrefined grains
- Fish
- Bananas
- Blackberries
- Figs
- Pumpkin seeds
- Dairy products such as milk and yogurt
- Dark green leafy vegetables such as spinach
- Lentils and beans
The National Institutes of Health provides information on its website regarding magnesium RDA according to different groups. (WayofLeaf does not endorse these dosing guidelines; we have linked to them for informational purposes only. For dosing information, consult with your physician.)
Magnesium Glycinate – What Is the Best Brand?
Now that we understand more about magnesium glycinate supplements, what they do, and why we need them, it is time to find the best brands.
We analyzed dozens of the most popular products, taking into account various factors. These included ingredient quality, third-party certification, and magnesium glycinate reviews from customers. Ultimately, we determined that the following five brands sell the best products.
1 – Nested Magnesium Glycinate
Pros
- Minimal additional ingredients
- Third-party tested
- Money-back guarantee
Cons
- Some customers say it causes a laxative effect
This product offers 100mg of magnesium glycinate per capsule. It is buffered from magnesium biglycinate chelate and magnesium oxide. There are 120 capsules in each container, making this an outstanding value for money option.
Additional ingredients include rice flour and a vegetable cellulose capsule. Each batch is third-party tested, and the brand offers a money-back guarantee.
The brand recommends taking two capsules once or twice a day. Nested Magnesium Glycinate enjoys a 4.6-star rating on Amazon from over 2,700 reviews.
2 – Pure Encapsulations Magnesium (Glycinate)
Pros
- Free from common allergens
- All products tested for potency and purity
- Non-GMO
Cons
- The large capsule may prove hard to swallow
Customers have the option to purchase a 90-count, 180-count, or 360-count bottle, and each capsule contains 120mg of magnesium glycinate. Its other ingredients include ascorbyl palmitate and a vegetarian capsule. This product is free from common allergens and contains ingredients sourced from reputable providers.
The brand recommends taking 1-4 capsules per day as needed. Pure Encapsulations has a 4.8-star rating on Amazon from over 10,000 reviews.
3 – Doctor’s Best High Absorption Magnesium Glycinate Lysinate
Pros
- An enormous number of positive customer reviews
- Excellent value for money
Cons
- It could potentially cause diarrhea and gassiness
There are 240 capsules in each container, each of which has 100mg of magnesium glycinate. The brand says glycinate absorbs 2.3 times better than magnesium carbonate and six times better than magnesium oxide. Additional ingredients include L-Lysine and L-Glycine.
The recommended serving size is two capsules twice a day with or without food. Doctor’s Best has a 4.6-star rating on Amazon from a remarkable 43,000 reviews.
4 – Klaire Labs Magnesium Glycinate Complex
Pros
- Hypoallergenic
- Vegetarian friendly
Cons
- As it is mixed with magnesium oxide, consumers may need to take several capsules depending on their needs
This product contains a 100mg blend of magnesium biglycinate and oxide per capsule, and there are 100 vegetarian capsules in each container.
This third-party tested product is created in a GMP-certified facility and contains no artificial colors, preservatives, or flavors. Other ingredients include silicon dioxide and L-leucine.
Consumers should take a capsule 1-3 per day, depending on their needs. Klaire Labs has an impressive 4.7-star rating from almost 600 reviews on Amazon.com.
5 – Thorne Research Magnesium Biglycinate Powder
Pros
- NSF Certified for Sport
- It may help improve the sleep cycle without grogginess
Cons
- A relatively low dose of magnesium per capsule
Although it is an impressive product, Thorne’s magnesium glycinate ranks lower on the list as it only contains 55mg of magnesium glycinate per capsule. There are 90 capsules in a container, and each one also contains 80mg of Albion DiMagnesium Malate.
Other ingredients include MCT oil and a Hypromellose capsule. It makes the list due to its purity level and the fact it is NSF Certified for Sport.
Consume a capsule 1-3 times a day for best results. Thorne Research has a 4.8-star rating on Amazon from over 1,800 reviews.
Final Thoughts on the Best Magnesium Glycinate
Magnesium is an essential mineral that helps the body function properly. While it is possible to get the RDA from the right food selections, a growing number of people are deficient in this mineral.
It is possible to get the RDA of magnesium from food, but a growing number of people are deficient in this mineral.
Therefore, looking into magnesium glycinate supplements is potentially a good idea, especially for those who show signs of magnesium deficiency. Check out the five brands we looked at above, as we’re confident they’re among the best in the industry.
However, we advise consulting with a doctor first because consuming too much magnesium through a supplement is possible, as magnesium glycinate also potentially interacts with certain medications.
