Magnesium Glycinate: Benefits, Side Effects and Dosage
Magnesium glycinate is one of the most searched supplements in the world right now. Here's what it is, what magnesium does, and how to take it.
In this guide
Magnesium glycinate has quietly become one of the most talked-about supplements of the past few years. It’s all over social media, it’s in every health food shop, and searches for it have grown year after year.
But what actually is it, and is it worth taking? Here’s a clear guide, without the hype.
What is magnesium?
Magnesium is an essential mineral, which means your body needs it but can’t make it. It’s involved in hundreds of processes in the body. In the UK, approved health claims for magnesium say that it contributes to:
- The reduction of tiredness and fatigue
- Normal functioning of the nervous system
- Normal psychological function
- Normal muscle function
- Normal energy-yielding metabolism
- Electrolyte balance
- The maintenance of normal bones and teeth
What is magnesium glycinate?
On its own, magnesium needs to be bound to another substance to be made into a supplement. That partner gives each form its name: magnesium oxide, magnesium citrate, magnesium glycinate and so on.
In magnesium glycinate, the magnesium is bound to glycine, an amino acid. It’s become a popular choice because many people find it gentle, and it’s often chosen by those who have found other forms harder on the stomach.
How much magnesium do you need?
NHS guidance says adults aged 19 to 64 need:
Good sources include leafy green vegetables, nuts, seeds, beans and wholegrains, but many of us don’t eat as many of them as we’d like, which is why magnesium has become such a popular supplement.
If you take a supplement, the NHS says taking 400mg or less a day is unlikely to cause any harm. Higher doses can cause diarrhoea in the short term.
Reading the label: how much magnesium do you really get?
Magnesium glycinate is magnesium attached to glycine, an amino acid. Some labels show the weight of the two together, which makes the number look much bigger than the magnesium inside. The figure that matters is the magnesium itself, which labels call elemental magnesium.
“1,000mg magnesium glycinate”
Sounds like a lot, but that’s the magnesium and the glycine weighed together.
Only about 140mg. The rest is the glycine it’s attached to.
When should you take magnesium glycinate?
There’s no single right time, so choose one that fits your routine and stick with it. Many people take magnesium in the evening as part of their wind-down, and that’s what we suggest for ours. Taking it with food can help if you have a sensitive stomach.
Consistency matters more than timing. Ask yourself: when am I most likely to remember? Next to your toothbrush is a good spot.
Who might consider it?
Many people choose to take magnesium if they feel their diet isn’t as varied as it could be, or if they’re feeling tired and run-down. If you’re unsure whether you need it, speak to your GP or pharmacist.
Magnesium glycinate side effects
Most people take magnesium at sensible doses without any trouble. The most common side effect is an upset stomach or loose stools, which is more likely at higher doses: the NHS notes that taking more than 400mg a day for a short time can cause diarrhoea. Taking it with food can help. If you notice side effects, reduce the dose or stop, and speak to your pharmacist.
Things to check first
- Magnesium can interact with some medicines, including certain antibiotics and medicines for osteoporosis. If you take any medication, check with your GP or pharmacist.
- If you have kidney problems, speak to your doctor before taking magnesium.
- If you’re pregnant or breastfeeding, check with your GP or midwife.
Our magnesium
Our Magnesium Glycinate capsules give you 300mg of elemental magnesium in a two-capsule serving (80% of the daily reference intake), bound to glycine, in a vegetarian capsule with no fillers and no silicon dioxide. We use capsules rather than tablets, because tablets usually need binders and other extras to hold them together. Each pot contains 90 capsules, which is 45 days’ supply.
Questions people ask
What is magnesium glycinate good for?
Magnesium contributes to the reduction of tiredness and fatigue, normal muscle function and normal functioning of the nervous system.
Can I take magnesium glycinate every day?
Yes, at the recommended dose. NHS guidance says 400mg or less a day from supplements is unlikely to cause harm.
Is magnesium glycinate better at night or in the morning?
Either works. Many people prefer the evening as part of a wind-down routine. Choose a time you’ll remember.
Simple, clean magnesium
Magnesium Glycinate: 300mg of elemental magnesium per serving, no fillers, no silicon dioxide, in capsules rather than tablets. £14.99 for 45 days.
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Sources & Further Reading
