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Too Much Magnesium Glycinate? What Are The Risks?

Can I take too much Magnesium Glycinate?

It’s a common question, especially since magnesium glycinate has been in the spotlight for some time now.

You’ve probably heard of magnesium glycinate benefits, but what about magnesium glycinate side effects? Most people can tolerate magnesium glycinate when taking the proper amount, but you may experience some side effects like nausea, vomiting, diarrhoea, irritability, nervousness, seizures or kidney issues if you take too much.

As magnesium glycinate is a chelated form of magnesium, made by combining magnesium and glycine for better absorbency, there are no natural sources of magnesium glycinate. Some natural sources of magnesium, however, include avocado, bananas, leafy green vegetables, whole grains, dark chocolate, beans, nuts and fish.

Further Reading: List of Vitamins, Minerals and Compounds and the Foods They’re Found In

This article explains how much magnesium glycinate is too much and touches on questions, including:

• How Much Magnesium Glycinate Should I Take?
• How Much Magnesium is Too Much Per Day?
• What Are Signs of Too Much Magnesium in Your Diet?
• Frequently Asked Questions About Magnesium Glycinate

How Much Magnesium Glycinate Should I Take?

As for magnesium glycinate daily dose, make sure to check the back of the supplement container to determine how much magnesium is in each tablet, because the daily dose depends on your recommended daily dose of magnesium.

For men, the average daily recommended magnesium dosage is 420mg and for women, it's 320mg, bumping up to 400mg when pregnant.

If you ever see the term magnesium bisglycinate, this is simply the chemical name of the chelated form, where magnesium glycinate is the common name. They are both the same.

How Much Magnesium is Too Much Per Day?

From supplements, the maximum daily intake of magnesium is 350mg. Doses higher than this can lead to side effects (mentioned above). You can still consume foods with magnesium above this amount, but from a supplement, it’s recommended not to go higher.

This sometimes leads to confusion when people see companies market magnesium chelated supplements as higher than this amount. When you look at the ingredients, though, it will tell you exactly how much magnesium you are consuming from each tablet, which is never the amount listed on the front. Why? Because there’s the chelated compound it’s combined with in there, too.

For example, Xandro Lab’s Magnesium Glycinate 500mg has 100mg of magnesium, which is higher than many others on the market. Since it’s a highly bioavailable form of magnesium, your body is able to absorb it easier and faster, meaning you’re able to improve your magnesium levels and experience the benefits of magnesium glycinate more rapidly.

What Are Signs of Too Much Magnesium in Your Diet?

Overdosing on magnesium is rare, but it can still happen — anything in excessive amounts can be dangerous.

It’s important to note, though, that too much magnesium from food does not pose a health risk because our kidneys remove the excess in our urine. This is not the case for dietary supplements.

Hypermagnesemia, or too much magnesium in your blood, can occur more easily in those with chronic health conditions, like chronic kidney disease, but can also occur if you take high doses of magnesium supplements.

Some symptoms of a magnesium overdose include:

• Diarrhoea
• Nausea and vomiting
• Muscle weakness
• Lethargy
• Low blood pressure
• Urine retention
• Respiratory distress
• Abnormal electrical conduction in the heart
• Cardiac arrest

If this occurs, head to your doctor immediately, as they can give you an IV or dialysis.

Frequently Asked Questions About Magnesium Glycinate

What is the Recommended Magnesium Glycinate Dosage for Sleep?

Magnesium glycinate is one of the best magnesium supplements for sleep, as its high absorbability helps increase the magnesium levels in our body. It helps relax neurotransmitters like GABA, telling the brain to wind down, and also helps our muscles and nervous system relax, improving our sleep quality. Therefore, it’s best to take the recommended dosage of 420mg for men and 320mg for women of magnesium each day.

What Happens If You Take Magnesium Glycinate Every Day?

It is safe to take magnesium glycinate each day, as long as you’re within the recommended supplement dosage. Magnesium glycinate is one of the better forms of magnesium to take long term, as it has no laxative effects, like magnesium oxide, and absorbs into the body well, allowing you to boost your magnesium levels.

Is 500mg Magnesium Too Much?

500mg of magnesium from a supplement is too much to take each day, as it’s above the recommended dosage of 350mg from a supplement. As mentioned above, chelated magnesium supplements, like Xandro Lab’s Magnesium Glycinate 500mg, don’t actually have this amount of magnesium within and have the amount of magnesium listed in the ingredients, with Xandro Lab’s being 100mg, so you’re within you’re daily allowance.

Is 1000 mg of Magnesium Glycinate OK?

Make sure to speak with your doctor before taking high doses of magnesium supplements. While the recommended daily dosage of magnesium is 350mg, sometimes your doctor will recommend taking higher doses of around 400 to 500mg, such as if you’re looking to improve your anxiety or if you have trouble sleeping. Also, sometimes higher doses of 1000mg are prescribed by doctors, but this is in very specific circumstances. If you’re buying a magnesium glycinate supplement that says 1000mg on the front, read the back of the magnesium glycinate packaging to determine how much magnesium you are getting — you will find it’s somewhere below 350mg.

Which is Better Magnesium Glycinate or Citrate?

Different forms of magnesium help with various issues you’re targeting. Magnesium glycinate and citrate are two incredibly bioavailable forms of magnesium. Magnesium citrate has a natural laxative effect and may have calming properties as well as may help those struggling with obesity. Magnesium glycinate is great for sleep, may have calming properties, may treat some inflammatory conditions and is great for long-term use.

Further Reading:The Different Forms of Magnesium

Is Magnesium GlycinateAddictive?

No, magnesium glycinate is not addictive. It’s a more bioavailable form of a mineral our body requires and sticking within the recommended daily allowance is seen as safe.

Learn more about magnesium glycinate’s scientifically backed benefits here.