Magnesium Glycinate 500mg: Dosage, Benefits, & Side Effects

Magnesium glycinate is an essential mineral that is necessary for innumerable functions of the body. It takes part in more than 30 biochemical reactions in the body such as muscle contraction, DNA synthesis, and neuronal function.

Magnesium is an important micronutrient that is required for many body functions like energy production, maintaining proper brain performance, and help in muscle contraction. If you do not take enough amount of magnesium in your food, then you will become the victim of magnesium deficiency.

Most people are magnesium deficient but there is no need to be worried about it because there are lots of magnesium supplements available. One of the most common and effective magnesium supplements is magnesium glycinate 500mg. This supplement is also available in many other dosage forms such as magnesium glycinate 400, magnesium glycinate 250, etc.

When it comes to dosage form magnesium glycinate 500mg is a common choice for every adult and very effective because it provides adequate daily magnesium intake to the body.

Magnesium glycinate 500 is easily absorbed from the intestine and does not upset your stomach as other types of magnesium glycinate.

In this article, we talk about magnesium glycinate 500mg function, health benefits, Recommended dosage, Best brands, and much more.

Health Benefits of Magnesium Glycinate 500mg

The common health benefits of Magnesium Glycinate 500mg include:

Improve your sleep cycle and quality

Magnesium glycinate is known for its ability to improve both your sleep cycle and quality. Magnesium calms the neurotransmitters and prepares the body for sleep. Magnesium glycinate 500mg ensures your deep and restful sleep. It is the best supplement for people who are fighting with insomnia.

Alleviate stress and anxiety

Magnesium regulates both the neurotransmitter and hormones of the body. it helps to stimulate neurotransmitters like serotonin that contribute to a balanced mood. As magnesium glycinate 500 calms the neurons and reduces stress and anxiety.

Improve muscle recovery

Magnesium is an essential element for the contraction and relaxation of muscles. So magnesium glycinate 500mg is the best supplement for the performance of athletes. These supplements reduce spasms, soreness, and cramps and promote faster muscle recovery after a workout.

Making heart strong

Magnesium is very important for the proper function of the heart because it regulates blood pressure, maintains proper heartbeat, and prevents arterial stiffness. magnesium glycinate 500 provides an effective level of magnesium that supports heart health and reduces the risk of cardiovascular diseases.

Make bone strong

Magnesium regulates the level of calcium and vitamin D which are necessary for the proper function of the bones. Regular intake of magnesium glycinate 500 makes bones strong and reduces the risk of osteoporosis in older people.

Digestive benefits

As we know that magnesium is a natural laxative plays an important role in the treatment of constipation. magnesium glycinate 500 improves bowel movement and supports overall digestive health.

How to Take Magnesium Glycinate 500mg

Recommended Dosage

The recommended dosage for magnesium glycinate is usually depending on individual needs, but 500mg is a common and effective dose for many people. This dosage makes sure that you can get an adequate level of magnesium that is necessary for various body function

What is the best time to take it?

Typical people take magnesium glycinate according to their needs and goals. Here are a few tips that you should know.

If you want to improve your sleep quality then take magnesium glycinate 500 30 minutes before bedtime.
For general body health take half of magnesium glycinate 500 in the morning while remaining in the evening. This will maintain a steady state throughout the day.
Always take magnesium glycinate with a meal. This will reduce stomach upset and improve their absorption.

Magnesium glycinate 500 mg interaction with other medications

Generally, magnesium is considered safe and does not have such drastic interaction with other medications but it can interact with certain drugs such as:

Magnesium reduces the absorption of a few antibiotics, so it is best to take magnesium glycinate 500 two hours before or after taking antibiotics.
If you are taking blood pressure lowering drugs then do not take magnesium glycinate with them because magnesium also lowers blood pressure. It may cause hypotension with blood pressure-lowering drugs.

By following all of the above guidelines, you can safely incorporate magnesium glycinate 500mg into your daily routine and enjoy its various health benefits.

Magnesium Glycinate 500mg Side Effects and Precautions

There are no such side effects of magnesium glycinate because it is generally well-tolerated, but some individuals might experience the following mild side effects.

Diarrhea: magnesium glycinate 500 causes diarrhea when taken in large doses. If diarrhea happens to you with magnesium glycinate 500 then reduce the dose.

Stomach discomfort: some individuals experience stomach upset with magnesium glycinate 500. It is best to take it with food because food reduces this side effect.

Drowsiness: magnesium glycinate 500 has a calming effect and when you take it in day time then you may feel sleepy.

Who Should Avoid Magnesium Glycinate

Generally magnesium glycinate 500 mg is safe for all people but there are some people who should avoid it or use it with caution.

If you have a kidney problem then you should use magnesium glycinate 500 with the permission of a doctor. Kidneys remove magnesium and impaired kidneys can cause the accumulation of magnesium in the body.
Don’t use it with blood pressure-lowering drugs and certain antibiotics.
Avoid the use of magnesium glycinate 500 if you have a severe heart condition because it affects the heart rhythm.
Some people are allergic to magnesium glycinate and experience mild allergic reactions such as swelling, itching, rash or difficulty in breathing.

innate magnesium glycinate

If you are looking best brand of magnesium glycinate 500 then Innate Magnesium Glycinate is a special brand of magnesium glycinate supplement that combines magnesium with amino acid and glycine. This formulation is designed to offer an adequate level of magnesium to the body, which is essential for the different body functions.

Key Features of Innate Magnesium Glycinate

High Absorption rate

There is a high absorption rate of magnesium because glycine enhances the bioavailability of magnesium, making it easier for the body to absorb and use it.

Friendly with the digestive system

Other forms of magnesium glycinate may cause stomach discomfort while the magnesium of Innate Magnesium Glycinate does not cause stomach problems.

Quality Assurance

Innate magnesium glycinate is a branded product and manufacturers follow the standard of quality assurance and CGMP.

Health Benefits

Innate Magnesium Glycinate supports a variety of health benefits, such as improving sleep quality, reducing stress and anxiety, enhancing muscle recovery, heart health, bone strength, and digestive health.

Naturebell magnesium glycinate

NatureBell Magnesium Glycinate is a well-known brand of magnesium in the USA that has high bioavailability and a gentle impact on the digestive system.

This brand sources magnesium and glycine from natural sources but the manufacturing process of magnesium glycinate is synthetic. The manufacturing process ensures modern quality assurance and CGMP.

Modern manufacturing techniques ensure consistent quality and potency, making it a first choice for people looking for magnesium supplements to support their muscle, sleep quality and mental health.

Magnesium glycinate powder

Magnesium glycinate powder is a type of magnesium glycinate supplement that comes in the form of powder. This form of magnesium supplement combines amino acid and glycine, it easily absorbs from the intestines to the body.

If you have stomach problems then this form of magnesium is best for you. This form of magnesium is generally chosen by people who like customized dosages.

Magnesium glycinate powder is mixed with water or juice for easier consumption and it is famous for its special health benefits in reducing stress and anxiety, muscle recovery, aiding digestion, and improving sleep.

Note: you should follow the recommended dose of magnesium whether you are using magnesium capsules or powder.

All-natural magnesium glycinate (Organic Magnesium supplement)

All-natural magnesium glycinate is a form of magnesium supplement obtained from natural sources and generally combined with an amino acid and glycine. This type of natural formulation increases the body’s ability to absorb enough amount of magnesium.

Organic magnesium supplements are famous for their gentle impact on the stomach. It is best for individuals who have stomach problems. These supplements are commonly used for improving sleep, muscle health, heart health, reducing stress and anxiety, and bone strength.

Unlike synthetic magnesium supplements, organic magnesium supplements (all-natural magnesium glycinate) are free from artificial additives and preservatives, making them the best choice for individuals who are looking cleaner supplement option.

Organic magnesium supplement is derived from natural sources, that is why it is often considered safe and more bioavailable as compared to synthetic supplements.

Note: whether you are using a synthetic supplement or an organic supplement, you should follow the recommended dose.

Conclusion

Magnesium glycinate 500mg is the most effective and highly bioavailable form of magnesium that provides different health benefits, such as reduced stress and anxiety, improved sleep cycle, enhanced muscle health and recovery, improved bone health, and heart health.

It is generally safe but some individuals may experience a few side effects such as diarrhea, rashes, itching, and drowsiness.

Magnesium supplements are available both in synthetic form and natural form. The most effective form of magnesium supplement is organic magnesium supplements.

Always follow the recommended dose of magnesium whether you are using natural or synthetic magnesium supplements.

Author

Gowhar Ali

Pharm D, Mphil, Diploma in Nutrition
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Magnesium Glycinate 500mg: Dosage, Benefits, Side Effects and Best Brands