Magnesium glycinate combines magnesium with the amino acid glycine. Magnesium contributes to normal muscle and nervous system function and energy-yielding metabolism. This guide explains its uses, how much to take, when to take it, how it compares with magnesium citrate, and possible side effects.
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What is magnesium glycinate?
Magnesium glycinate combines magnesium with the amino acid glycine. This “bound” form is often described as chelated, and is commonly chosen by people looking for a magnesium supplement that’s gentle and easy to take.
Magnesium
Magnesium is an essential mineral involved in hundreds of biochemical reactions. It helps support normal muscle function, contributes to energy-yielding metabolism, and plays an important role in nerve signalling and overall nervous system function.
Glycine
Glycine is a non-essential amino acid commonly found in high-protein foods. “Non-essential” means your body can make it. In magnesium glycinate, glycine is bound to magnesium to form the compound.
Magnesium Glycinate
100mg elemental magnesium per tablet
- Contributes to normal nervous system function
- 500mg magnesium glycinate providing 100mg magnesium per tablet
- Reduces tiredness & fatigue
- Maintains normal muscle & psychological function
- Take according to the product label
What are the benefits of magnesium glycinate?
Magnesium glycinate provides magnesium, an essential mineral with several recognised roles in the body. These benefits relate to magnesium itself; they do not mean that magnesium glycinate treats a health condition. For a broader overview, explore our magnesium supplements.
Normal psychological and nervous system function
Magnesium contributes to normal psychological function and normal functioning of the nervous system. This does not mean a supplement relieves stress or treats anxiety. If anxiety is affecting your daily life, speak to your GP.
Energy and tiredness
Magnesium contributes to normal energy-yielding metabolism and a reduction of tiredness and fatigue. A supplement should complement a varied and balanced diet and a healthy lifestyle.
Muscles and exercise
Magnesium contributes to normal muscle function and normal protein synthesis. Getting enough magnesium matters as part of your nutrition routine, but taking extra does not guarantee better exercise performance or recovery.
Bones and teeth
Magnesium contributes to the maintenance of normal bones and teeth. Alongside other nutrients, including calcium and vitamin D, it has a place in a balanced diet.
Heart health, blood pressure, pain and blood sugar
Magnesium supplements should not be used to manage blood pressure, heart rhythm problems, pain or diabetes. If you have a diagnosed condition or take medication, seek medical advice before supplementing and continue your prescribed treatment.
These recognised nutrient benefits are listed in the Great Britain nutrition and health claims register. To learn more about magnesium in your diet, read Energy, muscles, bones and teeth: why you need magnesium.
Magnesium glycinate vs citrate: what’s the difference?
Both forms provide magnesium. Compare the elemental magnesium per daily serving and the product directions, rather than choosing by the compound weight alone.
| Feature | Magnesium glycinate | Magnesium citrate |
|---|---|---|
| Composition | Magnesium bound to the amino acid glycine. | Magnesium combined with citric acid. |
| Use | An oral source of magnesium; follow the supplement label. | An oral source of magnesium; some citrate products are medicines used as laxatives. |
| Digestive effects | Stomach upset and diarrhoea are still possible; tolerance varies. | Can cause loose stools; laxative formulations have different directions from supplements. |
| How to compare | Check elemental magnesium, ingredients and daily serving. | Check elemental magnesium, ingredients and daily serving. |
| Timing | Follow the label; Healthspan’s product specifies one hour before bed. | Follow the label for the specific supplement or medicine. |
About our formula: Healthspan Magnesium Glycinate uses a buffered preparation containing magnesium bisglycinate and magnesium oxide. The comparison above describes the forms generally; check each product’s ingredients and elemental magnesium content when choosing.
No single form is best for everyone. Your dose, the formulation and individual tolerance matter. Ask a pharmacist if you are unsure which is suitable.
Does magnesium glycinate help you sleep?
Magnesium glycinate is often included in evening routines, but it should not be presented as a proven sleep aid or a treatment for insomnia. Magnesium contributes to normal functioning of the nervous system and normal psychological function; these recognised benefits do not establish that a supplement improves sleep.
For more on the topic, read our magnesium for sleep guide. You can also explore our mind, mood and sleep advice and sleep supplement range. Speak to your GP if sleep problems persist or affect your daily life.
What are the side effects of taking magnesium glycinate?
Magnesium glycinate can cause side effects, including nausea, stomach cramps and diarrhoea. Tolerance varies, and taking more can increase the risk of digestive upset. If symptoms develop, stop taking the supplement and ask a pharmacist or GP for advice, particularly if they persist.
Who should seek advice before taking it?
If you’re pregnant, breastfeeding, have a medical condition or take prescribed medication, consult a healthcare professional before using magnesium supplements. This is especially important if you have kidney disease, because your kidneys may be less able to remove excess magnesium.
Magnesium can reduce the absorption of some medicines, including certain antibiotics and oral bisphosphonates used for osteoporosis. Ask your pharmacist whether you need to separate doses and by how long. Check magnesium-containing antacids, laxatives and other supplements too.
How to take magnesium glycinate
Follow the product’s directions and take oral tablets or capsules with water. Taking magnesium with a meal may help reduce stomach discomfort, unless the label directs otherwise. Choose an oral supplement if you want to add to your dietary magnesium intake.
How much magnesium glycinate should you take?
Check the amount of elemental magnesium supplied by the recommended daily serving. This is the magnesium itself, rather than the total weight of the magnesium glycinate compound. There is no single magnesium glycinate dose suitable for everyone.
For adults, take 2–3 Healthspan Magnesium Glycinate tablets daily with water, one hour before bedtime, following the current product directions. Each tablet contains 500mg magnesium glycinate, providing 100mg elemental magnesium, so the daily serving provides 200–300mg elemental magnesium. Check your pack and do not exceed the recommended intake.
The NHS magnesium guidance gives daily needs of 300mg for men and 270mg for women aged 19–64, from the diet overall. These are not amounts you need to take as a supplement. The NHS advises that 400mg or less a day from supplements is unlikely to cause harm, while higher amounts can cause diarrhoea. This is not a target dose or a guarantee of safety for everyone. Follow the label and seek advice before taking more.
Add up the magnesium in all your supplements, including multivitamins, and avoid exceeding any product’s recommended intake. A varied and balanced diet should be your starting point.
When is the best time to take magnesium glycinate?
Take Healthspan Magnesium Glycinate one hour before bedtime, as directed on the current product label. Adults should swallow 2–3 tablets daily with water. These are the directions for our product; follow your pack if its instructions differ.
For other magnesium glycinate supplements, follow the label’s timing instructions. Where no time is specified, choose a time that fits your routine, such as with breakfast or an evening meal. There is no established best time that applies to every formulation.
If you take medicines, check with your pharmacist first: any required gap between doses takes priority over a bedtime routine. Taking a supplement before bed does not guarantee better sleep.
Frequently asked questions
What does magnesium glycinate do for the body?
Magnesium contributes to normal muscle and nervous system function, normal energy-yielding metabolism and a reduction of tiredness and fatigue. Magnesium glycinate is one source of this mineral.
What does magnesium glycinate do for sleep?
Magnesium contributes to normal nervous system and psychological function, but this does not establish that magnesium glycinate improves sleep. Follow the product’s timing directions and seek advice if sleep problems persist.
Is magnesium glycinate better than other types of magnesium?
The form alone does not determine which supplement is right for you. Compare elemental magnesium per serving, ingredients and tolerance. Healthspan Magnesium Glycinate uses a buffered preparation containing magnesium bisglycinate and magnesium oxide. See the magnesium glycinate vs citrate comparison above.
When should I take magnesium glycinate?
For Healthspan Magnesium Glycinate, take the adult serving of 2–3 tablets with water one hour before bedtime, according to the current label. Follow the directions on your pack. Ask your pharmacist about any required gap from medicines. Other products may have different instructions.
How much magnesium glycinate should I take?
For Healthspan Magnesium Glycinate, the current adult serving is 2–3 tablets daily, providing 200–300mg elemental magnesium. Each tablet contains 500mg magnesium glycinate, providing 100mg magnesium itself. Do not exceed the recommended intake; follow the label on your pack.
Is magnesium glycinate safe?
Suitability depends on your health, medicines and dose. Seek advice before taking it if you have kidney disease, another medical condition, take prescribed medicines, are pregnant or are breastfeeding. Do not exceed the recommended intake.
Can I take magnesium glycinate every day?
Many people take magnesium daily as part of their routine. Always follow label directions, and consult a healthcare professional if you take medication, have kidney issues, or are unsure what dose is right for you.
Can magnesium glycinate cause stomach upset?
Yes. Magnesium glycinate can cause nausea, stomach cramps or diarrhoea, particularly at higher doses. Taking it with a meal may help, unless the label directs otherwise. Stop and seek advice if side effects develop.
