What Are The Side-Effects Of Magnesium Glycinate?

Magnesium is a crucial mineral that plays an integral role in numerous bodily functions, including sleep regulation. Known for its calming effects, magnesium helps maintain healthy levels of GABA (gamma-aminobutyric acid), a neurotransmitter that inhibits brain activity by blocking signals in the central nervous system. This allows the body to relax and ensures a restful sleep.

However, studies show that many people in the United States and other countries consume less magnesium than they should. Many others turn to supplements like magnesium glycinate to fulfil their daily requirements.

Magnesium glycinate is a dietary supplement. Now, magnesium oxide is the most affordable supplement, but it is not well absorbed by the digestive system and is most commonly used to relieve heartburn and constipation. Magnesium glycinate, on the other hand, is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning it is easily absorbed through the small intestine.

Are There Any Side Effects Of Magnesium Glycinate

Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects. Some of those include:

• nausea
• abdominal cramps
• diarrhoea

A person is also susceptible to Magnesium toxicity, which can occur when a person takes very large doses of this nutrient. It can also cause side effects such as:

• an irregular heartbeat
• muscle weakness
• breathing difficulties
• extreme hypotension (low blood pressure)
• cardiac arrest

Magnesium glycinate and other supplements might also interfere or interact with certain medications, such as bisphosphonates and antibiotics. Therefore, it is advisable for you to consult your doctor before taking supplements. The doctor can advise on how much magnesium they should take and whether there is a risk of supplements interacting with any medication they currently take.

Why Do We Need Magnesium?

Magnesium interacts with other important sleep-related compounds like melatonin and adenosine. Melatonin is often referred to as the "sleep hormone." Research indicates that magnesium may enhance melatonin production, contributing to improved sleep quality.

This nutrition also helps in stress reduction. Elevated cortisol levels, often associated with stress, can disrupt sleep patterns. Studies have shown that magnesium can help decrease cortisol levels, which may facilitate a more restful sleep environment. By promoting relaxation and lowering stress, magnesium plays a multifaceted role in enhancing overall sleep quality.

To ensure adequate magnesium intake, individuals can primarily rely on their diets. Foods rich in magnesium include pumpkin and chia seeds, green leafy vegetables like spinach, legumes, nuts, and whole grains. A good rule of thumb is that foods high in fibre typically contain magnesium. Additionally, fish such as salmon and mackerel, along with fruits like bananas, are excellent sources of this essential mineral.

While dietary sources are the most effective way to obtain magnesium, some people turn to supplements to meet their needs. However, it is crucial to note that supplements are not regulated by the USA Food & Drug Administration (FDA).