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Mg
Minerals
Magnesium Glycinate
Chelated magnesium; commonly chosen for gentler GI tolerability.
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.
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.