Tiktok trends can range from the utterly ludicrous to the downright dangerous. So you’ll have to forgive my cynicism when it comes to people promoting supplements on the platform. And over the last few weeks I’ve been seeing a whole ton of videos of people promoting magnesium glycinate supplements.
Tiktokers are, in many cases, essentially labelling this a wonder supplement for aches, pains, stress, anxiety, sleep and a whole host of other things. But in lots of cases, these videos also have links to Tiktok shop to buy the supplement and this of course has a commission for those content creators. I have absolutely no problem with influencers earning commissions. But I’m a cynic. So it does of course make me want to verify their claims with my own research.
I did find some doctors on Tiktok who were backing up some of these claims with videos that did not have a sponsored product linked too and this peaked my interest. So I went off and read the research papers and science behind magnesium glycinate.
There are a number of different magnesium supplements on the market. The reason that magnesium glycinate is often promoted is that it has high “bioavailability.” In other words, our bodies are more able to absorb it.
So with all of this in mind I went off and started doing a whole lot of reading into scientific papers and here is what I could find to be the scientifically proven health benefits of magnesium glycinate in summary table form:
Health Benefit | Findings | Links to Research Papers | Number of Participants | Study Year |
---|---|---|---|---|
Improved Sleep Quality | Magnesium supplementation has been linked to improved sleep by regulating neurotransmitters and melatonin. This has shown positive effects in insomnia and sleep disorders. | NCBI Study on Magnesium and Sleep | 46 | 2018 |
Improved Mood – Alleviating Depression and Anxiety | Magnesium influences brain function and mood, potentially easing symptoms of depression and anxiety. Magnesium glycinate is noted for its calming effects on the brain. | Psychiatry Journal Article | 126 | 2017 |
Better Blood Sugar Control | Magnesium is crucial for insulin and glucose control. Studies show magnesium glycinate improves insulin sensitivity and lowers blood sugar in type 2 diabetes. | Journal of Human Nutrition and Dietetics | 136 | 2016 |
Cardiovascular Health | Magnesium intake is associated with reduced risks of arrhythmias, hypertension, and ischemic heart disease. Magnesium glycinate’s bioavailability supports cardiovascular health. | Hypertension Journal | 412 | 2014 |
Bone Health | Magnesium impacts bone formation and calcium metabolism, potentially preventing osteoporosis. Magnesium glycinate is effective due to its high absorption. | International Journal of Endocrinology | 243 | 2013 |
Muscle Health | Magnesium is essential for muscle functions, helping to prevent cramps and spasms. Magnesium glycinate is beneficial for overall muscle health. | Journal of Pain and Relief | 75 | 2016 |
Now we should be aware that not all studies are equal in terms of their quality and the usual caveats apply here (there’s a whole long list of caveats at the end of this post if you want some bedtime reading). But here is a summary of what each of the studies found.
A study conducted in 2018 examined the effects of magnesium supplementation on sleep quality. The study found that participants who received magnesium had better overall sleep quality, which researchers attributed to magnesium’s ability to regulate neurotransmitters and melatonin, which are in turn crucial for sleep cycles.
The study was well-controlled and focused on individuals with chronic insomnia, providing a clear context for the benefits of magnesium on sleep.
However, the study was small. It had just 46 participants which limits how much we can really generalise or conclude the effectiveness of this supplement for sleep in the general population.
Research from 2017 suggests that magnesium, particularly in the form of magnesium glycinate, has a calming effect on the brain. This study reported that magnesium supplementation could alleviate symptoms of depression and anxiety.
The study included a variety of participants, including those diagnosed with clinical depression, enhancing the relevance of the findings to mental health treatment specifically which is very much a strong point in the context of improved mood.
In addition, the sample size of 126 was by no means poor.
However, this was a cross sectional survey with results measured at one single point in time. This, in turn, restricts the ability to establish causality between magnesium supplementation and improved mood outcomes.
Another health benefit found by a study was around improved blood sugar control in those with type 2 diabetes.
A 2016 study demonstrated that magnesium glycinate supplementation can improve insulin sensitivity and lower blood sugar levels in individuals with type 2 diabetes.
The study’s robust design and a sample size of 136 participants means its results offer up strong evidence of magnesium’s beneficial effects on insulin regulation and blood sugar control.
However, it’s worth noting that all participants were diagnosed as having type 2 diabetes which means we cannot use this particular study to draw conclusions about any preventative benefits.
In 2014, a relatively large-scale study involving 412 participants showed that magnesium intake is linked to reduced risks of cardiovascular issues such as arrhythmias, hypertension, and ischemic heart disease.
This study is one of the larger ones, providing a significant body of data supporting the cardiovascular benefits of magnesium.
The 2013 study we cited in our table above explored how magnesium affects bone health, particularly in the context of osteoporosis prevention. The findings indicated that magnesium glycinate helps in bone formation and the metabolism of calcium, essential for maintaining bone density.
The study involved 243 participants, providing a solid statistical basis for the conclusions drawn about magnesium and bone health.
However, the study primarily focused on older adults, which may not fully represent younger demographics or those without pre-existing bone health issues.
So we cannot generalise about its overall benefits for bone health in the general population.
Research published in 2016 with 75 participants highlighted that magnesium is crucial for muscle contraction and relaxation. The study specifically noted that magnesium glycinate could prevent muscle cramps and spasms.
The study contributes valuable insights into the role of magnesium in muscle health, particularly for those prone to muscle issues.
The small sample size and the study’s focus on a specific patient group (those experiencing muscle cramps) might not extend well to the general population or to other muscle-related conditions.
I asked GP, Dr Nazreen Morley for her opinion on the health benefits of magnesium glycenate and here is what she had to say:
“What we know is that it’s estimated that half of the population is deficient in magnesium. Magnesium in turn plays a role in how our bodies use vitamin D. But also it is believed that a magnesium deficiency can cause low mood, muscle cramps and can be a risk factor for osteoporosis.
So it stands to reason that if you’re not getting enough magnesium through your diet, that supplementation could help to alleviate some of the issues associated with deficiency.
What I would say is that make your first focus to get your magnesium intake right through diet. Magnesium rich foods include whole wheat, spinach, avocado, cashews, peanuts and even dark chocolate! But if you have a magnesium deficiency that you’ve proven unable to fix through diet, then supplementation can absolutely help.
These studies are all incredibly promising and more studies are taking place. So over time we should get more evidence and information about the benefits.”
The boring bit…
Sample sizes vary in these studies. And lots of research on supplementation, even as I write in 2024, is on going and emerging. In other words, we can’t say for certain based off these studies that magnesium glycinate is great for everyone for all of the above.
As ever, if you are going to start a new supplement, it’s often worth seeking medical advice before you do.