Magnesium Glycinate
Chelated magnesium; commonly chosen for gentler GI tolerability.
By Suplagen Team · Updated
What it is
Magnesium glycinate is magnesium bound to glycine (an amino acid). It’s often used for relaxation routines and to support neuromuscular function.
How it works
Provides magnesium as an enzymatic cofactor supporting neuromuscular signaling and normal nervous system regulation.
What the evidence says
Strongest support is for nutritional adequacy and neuromuscular function; sleep outcomes are context-dependent.
How much to take
The catalog range is 100 to 350 mg of elemental magnesium daily, and 350 mg is the ceiling for supplemental magnesium. Food magnesium doesn't count toward it; the limit exists because supplemental doses above it cause GI side effects.
Read the label for elemental magnesium, not total compound weight.
When and how to take it
Evening, before bed, with or without food. Two capsules is the typical dose. Separate it by about 2 hours from zinc, iron, and high-dose calcium, which compete with it for absorption.
One honest note on sleep: the catalog grades its direct sleep evidence limited. It helps most when your intake runs low, which is common. Magnesium vs melatonin covers which sleep problem each one fits.
Who should skip it
Severe kidney disease and hypermagnesemia rule it out. Oral bisphosphonates are a high-severity interaction, tetracycline and quinolone antibiotics moderate, and chronic proton pump inhibitors moderate (they lower magnesium over time). Space the antibiotics by 2 hours; discuss the rest with your doctor. Pregnancy is listed as safe.
Safety Notes
- UL refers to supplemental magnesium (GI side effects) and does not include magnesium from food.
- Use caution with: severe kidney disease, hypermagnesemia.
- bisphosphonates (oral): Decreases absorption; take magnesium ≥2h before/after.
- tetracycline antibiotics: Chelation reduces absorption; space doses (≥2h before or 4–6h after).
- quinolone antibiotics: Chelation reduces absorption; space doses (≥2h before or 4–6h after).
- proton pump inhibitors (chronic): PPIs can contribute to low magnesium; consider monitoring if long-term.
Timing With Other Supplements
- Zinc (Elemental): May compete for absorption at higher doses; separate ~2h if possible.
- Calcium (Supplemental): May compete for absorption; separate if taking high doses.
- Iron (Elemental): May reduce iron absorption if taken together; separate ~2h.
Common questions
What is the right magnesium glycinate dosage?
100 to 350 mg elemental daily. Check the label for the elemental amount; a capsule labeled 400 mg of magnesium glycinate contains far less actual magnesium.
How much magnesium glycinate should I take for sleep?
The same range applies, 100 to 350 mg elemental, taken 1 to 2 hours before bed. The evidence for sleep itself is limited; it helps most if your diet runs low on magnesium.
What is the lowest effective dose of magnesium glycinate?
100 mg elemental is the bottom of the catalog range, and it's a reasonable starting point for someone with a decent diet. Move up within the range only if you notice nothing.