Magnesium Glycinate Supplement Guide: Benefits, Dosage & Reviews
Provides highly bioavailable elemental magnesium for correcting deficiency and supporting over 300 enzymatic reactions in the body.
Magnesium glycinate (also known as magnesium bisglycinate or magnesium chelate) is a highly bioavailable form of magnesium where the mineral is chelated to two glycine amino acids. This chelation enhances absorption through the dipeptide channel in the intestine and reduces gastrointestinal side effects compared to other magnesium forms.
Magnesium Glycinate Key Metrics & Safety Profile
Research Quality & Regulatory Status
FDA & Regulatory Status
Magnesium glycinate is recognized as safe by EFSA and FDA as a dietary supplement ingredient
Where to Buy Magnesium Glycinate
Compare prices from trusted brands.
💡 Pro Tip: Start with the lowest effective dose and monitor your response. Quality varies between brands - choose reputable manufacturers only.
Magnesium Glycinate Dosage & Timing Recommendations
Recommended Dosage
200-400mg daily (divided into 2-3 doses)
Optimal Timing
With meals or before bed
Important Dosage Notes
Always start with the lowest effective dose and gradually increase as needed. Individual responses vary significantly based on body weight, metabolism, and health status.
Magnesium Glycinate Benefits & Effects
- ✓Corrects magnesium deficiency
- ✓Reduces muscle cramps and spasms
- ✓Improves sleep quality
- ✓Supports bone health
- ✓Reduces migraine frequency
- ✓Lowers blood pressure
- ✓Improves muscle recovery
- ✓Supports heart health
- ✓Reduces anxiety and stress
- ✓Better absorbed than other magnesium forms
- ✓Less likely to cause digestive upset
Magnesium Glycinate Side Effects & Safety Considerations
While Magnesium Glycinate is generally considered safe with a safety score of 8/10, some individuals may experience the following side effects:
- ⚠Diarrhea (at high doses)
- ⚠Nausea
- ⚠Mild ataxia
- ⚠Low blood pressure
- ⚠Muscle twitching
- ⚠Abnormal heart rate (rare)
- ⚠Anorexia
Magnesium Glycinate Drug Interactions & Contraindications
Magnesium Glycinate may interact with certain medications or conditions. Consult your healthcare provider if you are taking:
- ⚡Antibiotics (tetracyclines)
- ⚡Antifungals
- ⚡Proton pump inhibitors
- ⚡Diuretics
- ⚡Bisphosphonates
- ⚡Calcium supplements may reduce absorption
Magnesium Glycinate Reviews from Verified Biohackers
Biohacker, Entrepreneur, Author, Founder of Bulletproof
600-800mg
Split doses morning and evening
9/10
“Multiple forms including glycinate, malate, and threonate for sleep and energy”
PhD in Biomedical Science, Health Optimization Expert
120mg
Evening before bed
8/10
“Sleep quality and muscle relaxation”
Longevity Expert, Biohacker, and Best-Selling Author
400mg
Daily
8/10
“Sleep, muscle function, stress management”
Frequently Asked Questions About Magnesium Glycinate
What is Magnesium Glycinate?
Magnesium glycinate (also known as magnesium bisglycinate or magnesium chelate) is a highly bioavailable form of magnesium where the mineral is chelated to two glycine amino acids. This chelation enhances absorption through the dipeptide channel in the intestine and reduces gastrointestinal side effects compared to other magnesium forms.
Is Magnesium Glycinate safe?
Magnesium Glycinate has a safety score of 8/10 based on available research and user reports.As with any supplement, individual responses may vary. Always start with the lowest effective dose and monitor for any adverse reactions.
How effective is Magnesium Glycinate?
Magnesium Glycinate has an effectiveness score of 85% with strong evidence supporting its use. Effectiveness can vary significantly between individuals based on genetics, lifestyle, and health status.
Can I take Magnesium Glycinate with other supplements?
Magnesium Glycinate may interact with certain medications and supplements. Known interactions include: Antibiotics (tetracyclines), Antifungals, Proton pump inhibitors, Diuretics, Bisphosphonates, Calcium supplements may reduce absorption. Consult with a healthcare provider before combining supplements.