Many people are magnesium deficient and don't even know it. Magnesium is an important mineral that's involved in over 300 biochemical reactions in the body. Magnesium deficiency can cause a variety of symptoms, including fatigue, muscle cramps, anxiety, and insomnia.
Magnesium glycinate is a highly bioavailable form of magnesium. It's easily absorbed by the body and is less likely to cause gastrointestinal side effects than other forms of magnesium. Magnesium glycinate is also the most effective form of magnesium for treating anxiety and improving sleep quality.
That said, many people often wonder, if it is safe to take magnesium glycinate every day. The answer is yes. It's perfectly safe to take magnesium glycinate every day. In fact, many people find that taking magnesium glycinate daily is the best way to ensure they're getting enough magnesium. If you have any concerns, speak to your doctor or healthcare provider.
Best Magnesium Glycinate Supplement Features
There are several factors to consider when choosing a magnesium glycinate supplement. Here are the most important ones:
Magnesium Content
The magnesium content should be between 200-400 mg per serving. Moreover, the magnesium should be in the glycinate form.
Gelatin-Free
The supplement should be gelatin-free to avoid any unwanted side effects.
Non-GMO & Allergen-Free
The supplement should be non-GMO and free from common allergens, such as soy, dairy, and gluten.
Vegetarian & Vegan-Friendly
The supplement should be suitable for vegetarians and vegans.
Free of Additional Ingredients
The supplement should be free of additional ingredients, artificial sweeteners, and fillers. These ingredients can reduce the effectiveness of magnesium and cause side effects.
Purity
Look for a supplement that's third-party tested for purity and potency. Impure supplements may not contain the correct amount of magnesium or may be contaminated with heavy metals.
Price
Finally, the price of the supplement should be reasonable.
Now that you know what to look for in a magnesium glycinate supplement, let's take a look at some magnesium glycinate foods.
Magnesium Rich Foods
There are several foods that contain magnesium. Here are some of the best sources:
Almonds
Almonds are a good source of magnesium. One ounce (28 grams) of almonds contains 80 mg of magnesium or 20% of the Reference Daily Intake (RDI).
Spinach
Spinach is a nutrient-rich leafy green vegetable that's high in magnesium. One cup (30 grams) of cooked spinach contains 157 mg of magnesium. This constitutes about 39% of the RDI.
Swiss Chard
Swiss chard is another leafy green vegetable that's rich in magnesium. One cup (36 grams) of cooked Swiss chard contains 154 mg of magnesium.
Bananas
Bananas are a popular fruit that's high in several nutrients, including magnesium. One medium banana (118 grams) contains 32 mg of magnesium, which is 8% of the RDI.
Avocados
Avocados are a type of fruit that's often used in salads and smoothies. One avocado (201 grams) contains 58 mg of magnesium.
Dark Chocolate
Dark chocolate is a healthy type of chocolate that's high in magnesium. One ounce (28 grams) of dark chocolate with 70-85% cocoa contains 95 mg of magnesium.
If you're not getting enough magnesium from your diet, consider taking a magnesium glycinate supplement.
Magnesium Glycinate FAQ
Is it safe to take Magnesium Glycinate long term?
Yes, magnesium glycinate is safe to take long-term. In fact, many people consider taking magnesium glycinate daily as it is the best way to meet their daily magnesium requirements.
How much Magnesium Glycinate should I take a day?
The typical recommended dosage of magnesium glycinate is 200-400 mg per day.
Can too much Magnesium Glycinate hurt you?
No, magnesium glycinate is safe and has a very low risk of side effects. However, taking too much magnesium can cause diarrhea. If you experience diarrhea, reduce your dosage or take your supplements with food.
How much Magnesium Glycinate is too much?
The recommended dosage of magnesium glycinate is 200-400 mg per day. Taking more than this amount can cause diarrhea or an upset stomach.
Who should not take Magnesium Glycinate?
Magnesium glycinate is safe for most people. However, you should speak to your doctor before taking magnesium glycinate if you have kidney disease.
Final Thoughts
Magnesium glycinate is a safe and effective way to increase your magnesium intake. This supplement is ideal for people who are looking to improve their health or prevent magnesium deficiency. Magnesium glycinate is also a good choice for people who are sensitive to other forms of magnesium.