5 Potential Side Effects of Magnesium Glycinate

Magnesium glycinate is a form of magnesium that contains the amino acid glycine, making it highly absorbable by the body. This form of magnesium is primarily used for its calming properties and gentler effect on the digestive system.

Although it is generally safe, magnesium glycinate can cause side effects, especially at doses higher than recommended.

High doses of magnesium glycinate can cause diarrhea, usually accompanied by nausea and stomach cramps.

Magnesium can cause increased diarrhea because it is poorly absorbed in the intestine, leading to more frequent bowel movements. However, magnesium glycinate is less likely to cause diarrhea than other forms of magnesium because it is better absorbed by the body.

Magnesium glycinate can also cause bloating and gas due to some unabsorbed magnesium in the gut, which attracts more water. However, these side effects are even milder with magnesium glycinate than with other forms of magnesium.

High doses of magnesium glycinate may cause stomach pain or cramping, especially at doses greater than 350 mg per day.

Some people report headaches as a side effect of their magnesium glycinate supplement. Headaches are not a direct side effect of magnesium, but long-term use of extremely high doses of magnesium glycinate can lead to hypermagnesemia (excess magnesium in the body), which can cause headaches.

That said, magnesium has been shown to help with migraines when used at the recommended dose.

Prolonged use of very high doses of magnesium glycinate supplements may result in magnesium toxicity (blood magnesium levels exceeding 1.74 to 2.61 mmol/L). The risk of magnesium toxicity is higher in people with kidney failure.

Some symptoms of magnesium toxicity include:

• Difficulty breathing
• Facial redness
• Muscle weakness
• Extreme fatigue
• Low blood pressure
• Urinary retention
• Cardiac arrest
• Blurred vision

If you notice any of these side effects, stop taking magnesium glycinate and consult your healthcare professional immediately.

Do not take magnesium glycinate supplements without first talking to your healthcare professional if you:

• have kidney failure or kidney disease
• have had or are currently diagnosed with a heart condition, such as a heart attack or arrhythmia (irregular heartbeat)
• have a neuromuscular disorder like myasthenia gravis (a condition that causes muscle weakness)
• Are you taking other medications like bisphosphonates (alendronate) or lithium medications used to treat mood disorders like bipolar disorder?

Here are some ways to minimize the side effects of magnesium glycinate:

• Take a magnesium supplement with food to help reduce the risk of stomach pain and nausea.
• Drink enough water while taking magnesium glycinate to reduce the risk of bloating.
• If diarrhea occurs, reduce the dose, as diarrhea is one of the first signs of magnesium overdose.
• Space out your dose of magnesium. Give it at least 2 to 3 hours before taking another medicine to avoid drug interactions.
• Do not take more than the recommended dose to reduce the risk of side effects and toxicity.
• Always consult your healthcare professional before using magnesium, especially if you have underlying conditions such as kidney failure and hypothyroidism (too little thyroid hormone) which may increase your risk of hypermagnesemia.