Magnesium contributes to over 300 biochemical reactions in the body. Optimal health requires this mineral for protein synthesis and blood pressure regulation. Research suggests that up to 80% of Americans do not get enough magnesium over the past few decades.
- Up to 60% of total magnesium in the body resides in bone, muscle, and soft tissue. It plays a key role in muscle contraction and nerve transmission. Without adequate magnesium levels, you are more prone to muscle cramps, twitches, or tightness. Magnesium glycinate helps prevent deficiencies that impact muscle and nerve function. Athletes are at higher risk of deficiency due to increased nutrient needs from training.
- Magnesium is involved in bone formation and bone mineral density. It also influences calcium absorption and homeostasis. Older women with osteoporosis and osteopenia often have magnesium deficiency. Supplementing with magnesium glycinate long-term supports bone mineral density and reduces fracture risk when combined with calcium and vitamin D.
- When magnesium levels drop, it negatively affects mood and worsens anxiety or depression. Magnesium acts on various pathways related to mood regulation in the brain. The neurotransmitter glycine also has additional anti-anxiety and calming effects throughout the body. If you are deficient, restoring healthy magnesium levels stabilizes mood, reduces perceived stress, and manages anxiety levels.
- There is growing evidence that magnesium plays a protective role in cardiovascular health. It promotes normal heart rhythm and supports healthy blood pressure levels already in the normal range. Data demonstrates that adequate magnesium intake lowers the risk of stroke, heart disease, and sudden cardiac death – especially in older populations. Magnesium glycinate is beneficial for supporting overall heart health.
Dosing recommendations
The recommended daily allowance for magnesium is 310-420 mg per day for most adults. However, this is the minimum required to prevent overt deficiency rather than the optimal intake for health promotion and disease prevention. Many functional medicine doctors recommend at least 400-600 mg of elemental magnesium daily from supplements, in addition to any magnesium consumed in the diet naturally.
The best magnesium supplement dose of glycinate is 125-150 mg, taken 1-3 times daily. This provides a moderate level while avoiding gastrointestinal side effects that some forms of magnesium cause in higher amounts. Those with chronic deficiencies use up to 300 mg, 3 times per day, under medical supervision. Testing blood magnesium levels helps determine the dosage you need. It’s ideal to split up your dosage over the day rather than taking it all at once. Be consistent daily with magnesium glycinate supplementation to keep tissue levels saturated. Pair it with a balanced diet, exercise, restorative sleep, and stress management for optimal results. Also, avoid taking magnesium too close to medications or other supplements as it impacts absorption.
