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FAQs about Magnesium Glycinate Part 1

Up to 50 per cent of the US population is deficient in magnesium.

When we have low magnesium levels, it makes vitamin D ineffective, even though it’s still stored in our bodies. The effects of this can be detrimental to our health, like lowering our immune system. A review of 18 clinical trials found that magnesium can help some people with anxiety and depression, and possibly even help us sleep better.

So, what is magnesium?

Magnesium is a mineral needed for hundreds of enzymatic reactions in our bodies, such as regulating our blood sugar, nerve transmissions, helping form proteins and, for the fitness enthusiasts out there, helping our muscles contract.

Per day, the average male needs between 400 to 420mg, and women need between 320 and 360, more if pregnant, but studies have found health benefits from taking between 125 to 600mg per day.

There are many different types of magnesium available, known as magnesium chelate, which means the magnesium is attached to a molecule. In magnesium glycinate’s case, this is the amino acid, glycine.

The most common form of magnesium supplement on the market, and the cheapest, is magnesium oxide, which combines magnesium and oxygen. This form doesn’t absorb well into your body and is often used to relieve digestion issues, like heartburn, indigestion and constipation. Some research suggests it might even help treat and prevent migraines.

The craze around chelated magnesium glycinate, on the other hand, is due to the fact that it’s highly bioavailable, meaning it’s easily absorbed into the small intestine and is actually giving us the magnesium we need.

There are numerous other benefits of magnesium glycinate, so check out our article about those, here: Top 7 Benefits of Magnesium Glycinate.

We also have an entire post dedicated to the other forms of magnesium, so feel free to check those out here: The different forms of magnesium and their benefits.

Frequently Asked Questions About Magnesium Glycinate

Can I take ashwagandha and magnesium glycinate together?

Yes, ashwagandha and magnesium glycinate can be taken together and may even complement each other in their benefits. In our bodies, the hypothalamic-pituitary-adrenal (HPA) axis plays a large role in stress response, and this is regulated by magnesium. So, since both magnesium glycinate and ashwagandha have relaxation properties, taking them together may show better results in stress relief and sleep.

To read more about the benefits of ashwagandha, read our blog post, Ashwagandha and Longevity, or grab Xandro Lab’s Shoden® Ashwagandha.

Is magnesium glycinate water soluble?

Yes, magnesium glycinate is highly water soluble and is less likely to cause a laxative effect when taken. Magnesium glycinate doesn’t draw water into the large intestine like magnesium oxide, as it’s bound with two glycine molecules, leaving no room for water to attach, as it would if you took magnesium oxide. This way, the magnesium is able to be fully absorbed into your body, and no excess water comes out once digested, i.e., diarrhoea.

Can you take magnesium glycinate after drinking alcohol?

Drinking alcohol depletes our bodies of a range of vitamins and minerals, including magnesium. Taking magnesium glycinate after drinking alcohol can help your body slow alcohol absorption. While it isn’t a hangover cure, it can be used to help your body detoxify the alcohol through the glycine producing the antioxidant, glutathione. Glycine has also been found to prevent alcohol-induced stomach lesions, like ulcers, in animal studies. So, yes, it’s safe to take magnesium glycinate after drinking alcohol, just not with alcohol, as this can increase the risk of side effects like nausea and vomiting.

Does magnesium glycinate affect birth control?

It is safe to take magnesium glycinate while on birth control, and it doesn’t affect your hormones or fertility. It may even help your body while on birth control, as research has found that oral contraception may lower your magnesium levels, which may be one of the reasons why there is an increased risk of blood clots when on birth control. Be sure to speak with your doctor before taking birth control and magnesium.

How do I take magnesium glycinate?

Make sure to follow the directions on the bottle of the magnesium you’re taking. If you take it at a certain time, do so every day to help your body maintain a steady level of magnesium. You will generally find people taking magnesium glycinate in the evening due to its calming effects and benefits on sleep, and it can be taken with or without food, although magnesium glycinate is best absorbed with a meal. Doing so can also reduce the risk of an upset stomach.

Is magnesium glycinate good for muscle cramps?

Are you wanting to experience better results at the gym or generally just help your muscles contract and release? Magnesium glycinate can improve magnesium levels to prevent muscle cramps and spasms as well as support overall muscle function for not just athletes, but also those of us with active lifestyles.

Can I take melatonin and magnesium glycinate together?

Yes, you can take melatonin and magnesium supplements at the same time, as both have different effects on the body but, together, can help improve sleep quality. They can possibly help relieve insomnia, anxiety, migraines and jet lag.

Make sure not to go over the recommended dosage of each supplement and start with lower doses before working your way up so you don’t experience any adverse effects.

Is magnesium glycinate good for depression?

Magnesium glycinate may have calming properties that can help people suffering from anxiety, depression and stress. Another study found that people suffering from major depression recovered from depression in less than seven days of taking 125–300mg of magnesium glycinate. This is helped by the quick absorption of magnesium glycinate into our small intestines.

Magnesium deficiency is also possibly related to lower serotonin levels, so improving your magnesium levels, which antidepressants often do in the brain, may increase the ‘feel-good’ chemical in the brain.

Can I take magnesium l-threonate and glycinate together?

Yes, you can take multiple types of magnesium, as everyone’s magnesium levels vary. Using magnesium glycinate with magnesium l-threonate can help your body receive higher doses of magnesium, especially for those with lower kidney function. Taking both may lead to a better quality of sleep and decrease daytime sleepiness. Keep in mind, though, that higher magnesium doses can lead to side effects, like nausea and vomiting.

Is magnesium glycinate good for diabetes?

Magnesium glycinate may help treat some inflammatory conditions, like diabetes. As magnesium helps break down sugars, it may help decrease insulin resistance and help manage the blood sugar levels in those with diabetes. Magnesium helps manage our insulin and carbohydrate metabolism, is involved in our body’s ability to release insulin and may also help our cells use insulin better.

It may also reduce the risk of type 2 diabetes, as people who tend to consume less magnesium have poorer blood sugar regulation.

Is magnesium glycinate good for hair growth?

Taking a magnesium supplement does not cause hair loss, it can actually help prevent hair loss due to its high bioavailability, as our bodies are able to receive the amounts of magnesium we need for hair health. Magnesium helps to promote hair growth by promoting healthy hair follicles, enhancing blood flow, regulating calcium levels, reducing inflammation and maintaining a healthy hormone balance.

Looking for the best magnesium glycinate supplement? How about considering Xandro Lab’s Magnesium Glycinate 500 mg? It’s an easy-to-swallow magnesium glycinate supplement that is highly absorbable, ensuring you receive the magnesium dosage you need.