How to Take Magnesium Glycinate
Magnesium glycinate should be taken at night when intestinal transit is slowest to maximize absorption, typically in doses of 160-400 mg of elemental magnesium daily. 1
Dosing Recommendations
- Magnesium glycinate is commonly administered in doses containing 160-400 mg of elemental magnesium daily, though clinical trials for constipation have used higher doses of magnesium oxide (1.5 g/day) 1
- For hypomagnesemia treatment, magnesium oxide (a different formulation) is typically given as 4 mmol (160 mg) gelatin capsules to a total of 12-24 mmol daily 1
- While specific clinical trials on magnesium glycinate are limited, the bioavailability and clinical efficacy of different magnesium formulations (including glycinate) may vary 1
Timing of Administration
- Take magnesium glycinate at night when intestinal transit is assumed to be slowest, allowing more time for absorption 1
- Taking it with food may help reduce potential gastrointestinal side effects 2
- If using higher doses, consider splitting the dose throughout the day rather than taking all at once, though research suggests this may not significantly increase tissue magnesium levels 3
Absorption Considerations
- Organic magnesium compounds (like glycinate) generally have better absorption than inorganic compounds 3
- Magnesium glycinate is an amino acid-bound compound that may have different absorption characteristics compared to other forms 3
- Absorption occurs through both passive paracellular mechanisms and transcellular transporter mechanisms 3
Potential Benefits
- Magnesium supplementation may help with various conditions including constipation, muscle cramps, and sleep quality 4, 5
- Recent research suggests magnesium L-threonate (a different form) may improve sleep quality and daytime functioning 5
- Magnesium is essential for many physiological functions and deficiency is common due to reduced nutrient content in foods, over-cooking, diseases, medications, and alcohol/caffeine consumption 3
Precautions and Side Effects
- Magnesium may decrease intestinal motility through beta adrenergic receptor pathways, potentially causing discomfort such as bloating, nausea, or constipation with prolonged use 2
- Magnesium supplementation should be used with caution in patients with kidney disease as it is excreted renally 4
- High doses may cause adverse effects; hypermagnesemia is more likely in individuals with significant renal impairment (creatinine clearance <20 mg/dL) 1
- Quality control of magnesium supplements varies significantly - studies show that actual content may differ from manufacturer declarations by -98% to +304% 6
Special Considerations
- If taking for constipation, be aware that only magnesium oxide has been evaluated in randomized controlled trials for chronic idiopathic constipation 1
- Monitor for effectiveness and adjust dosing as needed based on symptom response 1
- Consider checking magnesium levels if taking supplements long-term, especially if you have kidney disease 1, 4