We can get almost any vitamin or supplement we want these days. Do you need a multivitamin? Check it out. Want to make your hair grow faster? There is a supplement for that. Are you having trouble sleeping? Of course, there’s something for that, too. Magnesium glycinate is a term I’m very familiar with because I have trouble sleeping and am always looking for ways to relax. What makes this one different from the others? Magnesium glycinate is a type of magnesium that is linked to glycine, which is an amino acid. Experts often suggest this combination because it helps the body absorb the mineral better and is easier on the stomach than some other types of magnesium.
Jodi Logerfo, DNP, a nurse practitioner in dermatology, says, “Magnesium is involved in more than 300 enzyme-like reactions and helps nerves and muscles work, makes energy, keeps the heart healthy, and keeps bones strong.” “Many people don’t get enough magnesium in their diets, so taking a magnesium supplement can help make up for what you’re not getting enough of.”
Dr. Aanand N. Geria, a board-certified dermatologist, says that getting enough magnesium can be a part of your beauty routine. “When magnesium levels are just right, it can help overall health in ways that show up in the skin sometimes,” he says.
Meet the Pro
Dr. Aanand N. Geria, MD, FAAD, is a board-certified dermatologist and the owner of Geria Dermatology.
Jodi Logerfo, DNP, is a nurse who works in dermatology.
What Magnesium Glycinate Can Do for You
There isn’t a lot of research on magnesium glycinate specifically (most of it is about magnesium in general), but experts still say it could be good for you in a few ways. It’s important to remember that a lot of these are based on clinical experience and new evidence, not big randomized trials that looked at this specific form.
Helps Reduce Inflammation
Magnesium helps control inflammatory pathways in the body, and since stress can lower magnesium levels, keeping yours in check may help keep everything in balance. Getting enough magnesium may help reduce puffiness and make skin look calmer because it helps calm the nervous system and supports antioxidant activity. Inflammation is linked to common skin problems like acne, rosacea, and eczema. Keeping levels of inflammation in check could help skin look more even and less irritated.
Helps You Sleep Better
People often use magnesium glycinate to help them relax and sleep better, especially when they have racing thoughts or high levels of stress that make it hard to calm down. It might help with restless legs, calm an overactive mind, and keep your muscles working properly (no more cramps at night!). That’s why a lot of people like to take it before bed. When it comes to skin, getting enough sleep is important. The skin heals itself, makes collagen, and gets ready for a healthier-looking complexion while you sleep.
Helps with Breakouts or Hair Loss Caused by Stress
Stress is often the cause of both breakouts and hair loss that lasts for a short time. Magnesium helps keep the nervous system and the body’s stress response in check, which can help balance hormones, improve sebum production, and improve the overall function of the skin barrier. It may also help blood flow, which is important for getting nutrients to hair follicles. Stress can cause acne breakouts and hair loss, so helping the body deal with stress may help lessen these effects.
How to Use Magnesium Glycinate
Many people like to take magnesium glycinate at night because it can help them relax and sleep better. It comes in capsules, tablets, powders, and liquids. Geria says that “most people take between 100 and 350 milligrams a day, depending on their needs and diet.”
Logerfo says that magnesium is often taken after working out to help muscles recover, relieve tension or cramps, and support heart health, especially blood pressure when combined with vitamin D. It is also often taken in different forms to prevent migraines.
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Possible Side Effects and Safety
Logerfo says, “As of right now, there is no evidence that magnesium glycinate has any beauty or cosmetic benefits.” “Unfortunately, there are no controlled clinical trials that back up any cosmetic claims for hair, nails, or skin.”
Geria says, “Magnesium glycinate is usually well tolerated, but some people may have mild digestive problems like bloating or diarrhea, especially at higher doses.”
Anyone with kidney disease or who is taking certain medications, like antibiotics, should talk to their doctor before taking the supplement as a safety measure. Magnesium can be a helpful addition, but it can’t replace basic skin care habits like protecting your skin from the sun, getting enough sleep, and following a good skincare routine.
