Magnesium Glycinate
Mineral
Also known as: Chelated magnesium
A
Grade A💊 200-400 mg elemental Mg daily🎯 4 primary uses🔗 3 synergies⚠️ Review warnings
Levels upNutrition+50 pts
Overview
Highly bioavailable magnesium chelated with glycine. Excellent for sleep, relaxation, and those with sensitive stomachs.
Primary Uses
Sleep supportMuscle relaxationStress/anxietyMagnesium repletion
Frequently Asked About Magnesium Glycinate
How much Magnesium Glycinate should I take?
The typical effective range is 200-400 mg elemental Mg daily. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Magnesium Glycinate?
Evening, 1-2h before bed. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Magnesium Glycinate with food?
Optional.
Does Magnesium Glycinate interact with medications?
Yes — known interactions include Separate from antibiotics 2h. If you take any prescription medication, talk to your doctor or pharmacist before starting Magnesium Glycinate.
What does Magnesium Glycinate pair well with?
Magnesium Glycinate stacks well with Vitamin D3, B6, and L-theanine — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Magnesium Glycinate?
Magnesium Glycinate should be avoided or used with caution by people with Severe kidney failure. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Magnesium Glycinate?
Most people tolerate Magnesium Glycinate well. The most commonly reported side effects are Very well tolerated. Side effects are usually dose-dependent — lowering the dose often resolves them.
Dosage
Typical range
200-400 mg elemental Mg daily
Timing
Evening, 1-2h before bed
With food
Optional
Duration
Safe long-term
Special Populations
Sensitive stomachs
Research & Studies
Search the literature now
We haven’t curated landmark studies for Magnesium Glycinateyet — one-click into the primary literature here. PubMed (RCTs) is usually the highest-signal starting point.
Search Magnesium Glycinate research
Mechanism of Action
- • Glycine chelation enhances absorption
- • Magnesium regulates GABA
- • Glycine independently calming
Evidence Quality
Evidence Grade A
Excellent bioavailability and tolerability
Safety & Contraindications
Serious Warnings
- • Caution in kidney disease
Contraindications
- • Severe kidney failure
Common Side Effects
- • Very well tolerated
Pregnancy & Breastfeeding
Safe, important
Liver & Kidney Notes
Avoid severe kidney disease
Interactions
💊 Medications
- • Separate from antibiotics 2h
🧪 Supplements
- • Works with B6
- • Separate from zinc
🍽️ Food & Alcohol
- • No interactions
Stacking & Synergies
Pairs Well With
Avoid Combining With
Calcium same time
Best Goal Synergies
SleepStressMuscle recovery
Buying Guide
What to Look For
- • Elemental Mg amount
Standardization Markers
Elemental Mg stated
Adulteration risk
Low
Practical Notes
- • Best form for sleep/relaxation
- • Look at elemental Mg, not compound weight
Tags
mineralsleeprelaxationhighly bioavailable
Related Guides
In-depth guides covering Magnesium Glycinate — protocols, comparisons, and use cases.
More in Mineral
Other ingredients in the Mineral category.
Boron
Trace mineral supporting bone health, cognitive function, and hormone metabolism. May support testosterone in deficient states.
Calcium
Essential mineral for bone health, muscle function, nerve signaling, and blood clotting.
Calcium Carbonate
Common, economical calcium form with highest elemental calcium percentage. Requires stomach acid for absorption.
Calcium Citrate
Well-absorbed calcium form that doesn't require stomach acid. Better for those on acid-reducing medications.
Chloride
Essential electrolyte mineral that works with sodium and potassium to maintain fluid balance, nerve transmission, and stomach acid production.
Chromium Picolinate
Trace mineral for insulin sensitivity and blood sugar regulation. Popular for carb cravings.
Last reviewed: June 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, June). Magnesium Glycinate — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/magnesium-glycinate
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.