Magnesium Glycinate After 50: Benefits, How Much You Need and How to Take It

What Does Magnesium Do?

Magnesium is one of the hardest-working minerals in your body. It helps your muscles and nerves work, keeps your heartbeat steady, supports healthy blood sugar and blood pressure, and helps build bones, protein and DNA. For adults over 50, it is one of the most important everyday nutrients to keep an eye on.

How Much Magnesium Do You Need?

Here are the daily amounts recommended by the NIH Office of Dietary Supplements (ODS):

The ODS notes that the diets of many people in the United States provide less than the recommended amounts, and that men older than 70 are among those most likely to have low intakes. Great food sources include legumes, nuts, seeds, whole grains and green leafy vegetables such as spinach.

Magnesium Glycinate vs. Other Forms

Magnesium in supplements is always attached to another molecule. That partner changes how the supplement feels and how it is used:

Why choose glycinate? Many people prefer it because it tends to be easy on digestion, which matters if you take magnesium every day. Drink mixes such as CardioCharge use magnesium glycinate, providing 190 mg (45% DV) per serving alongside potassium and hibiscus.

What the Research Says

• Blood pressure and heart health: the ODS says magnesium supplements might lower blood pressure by a small amount, and people with more magnesium in their diets tend to have a lower risk of some types of heart disease and stroke.
• Blood sugar: people with higher magnesium intakes tend to have a lower risk of type 2 diabetes, and magnesium helps the body break down sugars.
• Bones: magnesium is part of healthy bone structure.

How to Take Magnesium Glycinate

1. Start with food. Nuts, beans, whole grains and leafy greens are the foundation.
2. Add up every source. Check your multivitamin, drink mixes and antacids for magnesium too.
3. Take it with a meal if you have a sensitive stomach.
4. Space it from certain medicines (see below).

The 350 mg Upper Limit

Magnesium from food is not a concern, because healthy kidneys remove any extra. For supplements and medicines, the NIH sets an upper limit of 350 mg a day for adults. That limit counts only magnesium from supplements and medicines, not from food, so add up every product you take.

Side Effects and Interactions

According to the ODS, high intakes of magnesium from supplements and medicines can cause diarrhea, nausea and stomach cramps. Extremely high intakes can affect heart rhythm, which is why the upper limit matters. The ODS also lists these interactions:

• Osteoporosis medicines (bisphosphonates): not absorbed well if taken too close to magnesium.
• Antibiotics: may not be absorbed if taken too close to a magnesium supplement.
• Diuretics: can raise or lower magnesium loss, depending on the type.
• Acid reflux and ulcer medicines taken long term can cause low magnesium levels.
• Very high doses of zinc can interfere with magnesium absorption.

If you have kidney disease, talk to your doctor before taking any magnesium supplement. Our free Supplement & Medication Checklist helps you review everything at once.

Frequently Asked Questions

What is magnesium glycinate good for?

It provides magnesium, which supports muscles, nerves, heart rhythm, blood sugar and bones. Many people choose the glycinate form because it tends to be gentle on the stomach.

How much magnesium do adults over 50 need?

The NIH recommends 400 to 420 mg a day for men and 310 to 320 mg a day for women, from all sources combined.

What is the upper limit for magnesium supplements?

The NIH upper limit for adults is 350 mg a day from supplements and medicines. Magnesium from food does not count toward this limit.

Is magnesium glycinate better than magnesium citrate?

Both are popular. The NIH lists citrate among the more easily absorbed forms; glycinate is preferred by many people for being easy on digestion. Choose the one that suits you.

Can magnesium interact with my medicines?

Yes. The NIH lists interactions with osteoporosis medicines, some antibiotics, diuretics and long-term acid reflux medicines. Ask your pharmacist about timing.

Keep Reading

Sources

• NIH Office of Dietary Supplements: Magnesium

This guide is general education, not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk with your doctor or pharmacist before starting a supplement, especially if you take prescription medicine.