Magnesium Glycinate

Highly bioavailable chelated form of magnesium bound to glycine amino acids for superior absorption

Scientific nameMagnesium Bisglycinate FormulaC4H8MgN2O4 Molecular weight172.42 g/mol CAS14783-68-7

90 absorption score

9 safety / 10

25 USD per month

14 elemental magnesium %

5 documented interactions

Check it against something

Evidence level A

Magnesium Glycinate with:

99 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Superior bioavailability

Better absorbed than oxide, citrate, and other common forms

Chelation protects magnesium from interference and enhances uptake Evidence A-grade 2-4 weeks

Gentle on digestive system

Minimal digestive upset or laxative effects

Chelated form bypasses common absorption issues Evidence A-grade Immediate

Enhanced sleep quality

Promotes deeper, more restful sleep

Magnesium regulates GABA and melatonin, glycine adds calming effects Evidence A-grade 1-3 weeks

Muscle relaxation and recovery

Reduces muscle tension, cramps, and aids recovery

Essential for muscle contraction/relaxation and protein synthesis Evidence A-grade 1-4 weeks

Stress and anxiety support

Helps manage stress response and reduces anxiety

Modulates HPA axis and neurotransmitter balance Evidence A-grade 2-6 weeks

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Creatine Monohydrate Strength & power enhancement 3-5g A 95% Probiotics for Autoimmune Disease Support Gut health & immune modulation 10-100 billion CFU daily B 60% Calcium Bone health & muscle function 1,000-1,200 mg A 30% Melatonin Sleep support & circadian rhythm 0.5-3mg A 50% Ashwagandha Stress management & energy 300-600mg A 75% Magnesium Citrate Balanced absorption & digestive support 300-600 mg A 35%

Or a different form of the same thing

the comparison people search most

Magnesium Glycinate vs Magnesium Citrate absorption 90 against 35 · $25 against $15 a month 35% Magnesium Glycinate vs Magnesium Oxide absorption 90 against 4 · $25 against $8 a month 4% Magnesium Glycinate vs Magnesium Chloride absorption 90 against 50 · $25 against $20 a month 50% Magnesium Glycinate vs Magnesium Malate absorption 90 against 40 · $25 against $35 a month 40% Magnesium Glycinate vs Magnesium L-Threonate absorption 90 against 95 · $25 against $120 a month 95%

All Magnesium forms ranked by absorption →

Every pair we checked

12 combinations scored by the engine

Magnesium Glycinate + Zinc Gluconate Very high zinc doses may compete with magnesium Needs attention 58

Magnesium Glycinate + Calcium Carbonate High calcium can interfere with magnesium absorption Needs attention 64

Magnesium Glycinate + Caffeine No documented interaction either way No known interaction 70

Magnesium Glycinate + Creatine Monohydrate No documented interaction either way No known interaction 70

Magnesium Glycinate + Whey Protein No documented interaction either way No known interaction 70

Magnesium Glycinate + Lactase No documented interaction either way No known interaction 70

Magnesium Glycinate + Bovine Collagen No documented interaction either way No known interaction 70

Magnesium Glycinate + DHA No documented interaction either way No known interaction 70

Magnesium Glycinate + Turmeric No documented interaction either way No known interaction 70

Magnesium Glycinate + Taurine Both support cardiovascular and nervous system Works better together 86

Magnesium Glycinate + Vitamin C (Ascorbic Acid) Magnesium required for vitamin D metabolism Works better together 90

Magnesium Glycinate + Vitamin D3 Magnesium required for vitamin D metabolism Works better together 99

Dosage

Evening with or without food

Daily200-600 mg

Maintenance200-400 mg

Therapeutic400-800 mg

Sleep support200-400 mg before bed

Elemental magnesiumContains ~14% elemental magnesium

Upper limit 350 mg from supplements NIH ODS

Before you take it

VeganYes

When to expect it

First Effects1-7 days for sleep and muscle relaxation

Peak Benefits4-8 weeks for comprehensive magnesium benefits

Deficiency DevelopmentWeeks to months with inadequate intake

Toxicity OnsetVery rare with oral supplements

How to measure it

$40-80

MarkerSerum magnesium or RBC magnesium

OptimalSerum: 1.7-2.2 mg/dL, RBC: 4.2-6.8 mg/dL

Deficient belowSerum: <1.7 mg/dL, RBC: <4.2 mg/dL

FrequencyEvery 6-12 months if supplementing regularly

RBC magnesium more accurate for cellular magnesium status

What people actually reported to the FDA

CAERS, 379 reports naming it as the suspect

Most reported effects

Dyspnoea 38

Diarrhoea 36

Vomiting 23

Excluded from the list above: choking (55), foreign body (27), dysphagia (22). Those are people struggling with the tablet itself, not with the compound.

Named as the suspect 379 reports of 1,000+ that mention it at all

Serious outcome 87% hospitalisation, emergency room or worse

Other Serious or Important Medical Event283

Hospitalization81

Visited Emergency Room53

Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →

What actually reaches you

The label counts the carrier, your body does not

Elemental magnesium 14.1% of 172.42 g/mol

Absorption Very high 90 of 100 · best absorbed form of this compound

Delivered daily 50.8 mg

Cost per 100 mg delivered $1.64 comparative — uses the absorption score, not a measured percentage

A 500 mg capsule of Magnesium Glycinate contains 71 mg of magnesium. How much of that crosses into your blood is not measured for this form — the absorption score ranks it against other forms, it is not a share of the dose. How this is calculated →

Works better with

3 documented

Vitamin D

Magnesium required for vitamin D metabolism

Cofactor for vitamin D converting enzymes · level A

Vitamin B6

B6 enhances magnesium cellular uptake

Improves magnesium transport into cells · level B

Taurine

Both support cardiovascular and nervous system

Complementary calming and cardioprotective effects · level B

What not to take with Magnesium Glycinate

2 documented

Calcium Excess

High calcium can interfere with magnesium absorption

Competition for absorption pathways · moderate significance

Zinc High Dose

Very high zinc doses may compete with magnesium

Mineral competition for absorption · mild significance

Medication interactions

Discuss these with a pharmacist before combining

antibiotics-tetracycline Major

Magnesium reduces antibiotic absorption

What to do: Space doses 2-4 hours apart

blood-pressure-medications Moderate

May enhance blood pressure lowering effects

What to do: Monitor blood pressure, may need dose adjustments

diuretics Moderate

Some diuretics increase magnesium loss

What to do: Monitor magnesium status, may need higher doses

Available forms

bioavailability compared

Ranks 2 of 6 among magnesium forms. Magnesium L-Threonate absorbs better — 95%. Compare all forms →

Magnesium Bisglycinate Chelate 90

Magnesium Bisglycinate Chelate: Superior absorption, Gentle on stomach, Calming effects, High quality

Food sources

before you supplement

Magnesium glycinate not found naturally in foods Only available as supplement · 90

Dark leafy greens (natural magnesium) 150-200mg per cup cooked · 50

Nuts and seeds (natural magnesium) 75-150mg per ounce · 45

Too little

deficiency signs

Muscle cramps and spasms
Insomnia and poor sleep quality
Anxiety and irritability
Fatigue and weakness
Heart palpitations
Headaches and migraines
Constipation

Too much

toxicity signs

Rare with oral supplements:
Diarrhea and digestive upset
Muscle weakness
Low blood pressure
Breathing difficulties (extreme doses)
Generally excellent safety profile

Who benefits most

sleep-quality-issues

Superior form for improving sleep quality and duration

200-400 mg before bed

muscle-tension-cramps

Excellent for muscle relaxation and cramp prevention

300-600 mg daily

digestive-sensitive-individuals

Gentle form that won't cause stomach upset

200-400 mg daily

stress-anxiety-management

Effective for stress response and nervous system support

300-500 mg daily

premium-supplement-users

Want the most bioavailable magnesium regardless of cost

200-600 mg daily

Where to buy it

compare forms first

Look for Magnesium Glycinate at 200-600 mg per serving. The form that matters here is Magnesium Bisglycinate Chelate.

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How it works

Chelated form protects magnesium from absorption inhibitors
Essential cofactor for 300+ enzymatic reactions
Regulates calcium channels and muscle contraction
Modulates GABA neurotransmitter activity
Required for ATP energy production
Glycine component enhances calming effects

Key findings

what the evidence supports

Superior bioavailability compared to oxide and other forms (pharmacokinetic studies)
Effective for sleep quality improvement (clinical trials)
Reduces muscle cramps and tension (multiple studies)
Well-tolerated with minimal side effects (safety studies)

Sources: NIH Examine.com · data reviewed 2026-08-02

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of Magnesium Glycinate?

Documented effects: Superior bioavailability; Gentle on digestive system; Enhanced sleep quality; Muscle relaxation and recovery. Better absorbed than oxide, citrate, and other common forms

How much Magnesium Glycinate should you take per day?

The common daily range is 200-600 mg. By goal — maintenance: 200-400 mg; therapeutic: 400-800 mg; sleep support: 200-400 mg before bed; elemental magnesium: Contains ~14% elemental magnesium.

When is the best time to take Magnesium Glycinate?

Evening with or without food. First effects are typically reported within 1-7 days for sleep and muscle relaxation.

What are the side effects of Magnesium Glycinate?

At excessive doses: Rare with oral supplements:, Diarrhea and digestive upset, Muscle weakness, Low blood pressure, Breathing difficulties (extreme doses). Safety rating at normal doses is 9 out of 10.

What should you not take with Magnesium Glycinate?

Separate it from Calcium Excess, Zinc High Dose by two to four hours. High calcium can interfere with magnesium absorption

Does Magnesium Glycinate interact with medications?

Documented interactions with antibiotics-tetracycline, blood-pressure-medications, diuretics. Discuss these with a pharmacist before combining.

How much Magnesium Glycinate is too much?

The tolerable upper intake level is 350 mg from supplements per day for adults, per NIH ODS. Above that, the risk of adverse effects rises: Rare with oral supplements:, Diarrhea and digestive upset, Muscle weakness.

How do you know if you need Magnesium Glycinate?

The marker is Serum magnesium or RBC magnesium, optimal range Serum: 1.7-2.2 mg/dL, RBC: 4.2-6.8 mg/dL. Common deficiency signs: Muscle cramps and spasms, Insomnia and poor sleep quality, Anxiety and irritability, Fatigue and weakness.

Taken for

28 Sleep & Stress

Melatonin · Magnesium Glycinate · Ashwagandha

74 Digestion

Lactase · Lactobacillus acidophilus · Protease

43 Performance

Caffeine · Creatine Monohydrate · Whey Protein