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📰Read the full Magnesium Glycinate evidence review on GMJ News →Complete clinical article, references and updates on news.gmj.ge. This page is the structured safety summary.⚠ Check ELEMENTAL Mg on label — glycinate is 14% elemental by weight [1]
⚠ ~80% absorption vs ~4% for oxide [1]
⚠ Glycine component adds calming/sleep benefit [1]
⚠ For brain-specific: consider Mg L-threonate (Magtein) [1]
ℹ️ Not obtained from food. Not applicable — this is not obtained from food in meaningful amounts; supplementation is the practical route.
🔬 Lab interpreter
Recommended test
See main Magnesium entry
See main Magnesium entry
Reference range / target
Serum Mg 1.7–2.2 mg/dL; RBC Mg more sensitive
Full lab monitoring ↓Serum Mg 1.7–2.2 mg/dL; RBC Mg more sensitive
⚕ For professionals — confirm ranges against your local laboratory.
Clinical verdict
Magnesium glycinate is the preferred Mg form for most people: highest absorption (~80%), minimal GI/laxative effects, and bonus calming glycine. Check label for ELEMENTAL Mg content (glycinate is only 14% elemental by weight). For sleep/anxiety: glycinate. For constipation: citrate. For brain: threonate. Oxide is cheap but poorly absorbed [1].
1 How much do I need?
👤 Adults: Specific dosage data under clinical review
👴 Elderly: Specific dosage data under clinical review
🤰 Pregnancy: See guidance
Well-tolerated. See main Magnesium entry [1].
👦 Pediatric: See guidance
See main Magnesium entry [1].
🏃 Athletes: Standard dose
⚖️ Obesity: Standard dose
Fat-soluble compounds may require dose adjustment in obesity.
🩺 Renal: Consult specialist
Dose adjustment may be needed in renal impairment.
🌱 Vegan: Standard dose
How to take
🍽 Timing: Evening/bedtime for sleep benefit [1].
💊 With food: With or without food [1].
🚫 Avoid: See main Magnesium entry [1].
2 Which form?
| Form | Bioavailability | Vegan | Cost |
|---|---|---|---|
| ['Magnesium glycinate / bisglycinate', 'preferred', 'The form discussed here. Chelated. Best absorbed. Least GI upset [1].'] | Standard | Check label | |
| ['Magnesium oxide', '', '60% elemental Mg but only ~4% absorbed. Strong laxative. Cheap [1].'] | Standard | Check label | |
| ['Magnesium citrate', '', '16% elemental Mg. Good absorption. Moderate laxative [1].'] | Standard | Check label | |
| ['Magnesium L-threonate (Magtein)', '', 'Specifically designed for brain penetration. More expensive [1].'] | Standard | Check label |
3 Common questions
Why glycinate over oxide? ▼
Oxide is 60% elemental Mg but only ~4% is absorbed — 96% passes through as laxative. Glycinate is 14% elemental but ~80% absorbed. You actually absorb MORE magnesium from glycinate despite the lower elemental content per pill. And no laxative effect [1].
Why glycinate over citrate? ▼
Both are well-absorbed. Citrate has a moderate laxative effect (useful if constipated, unwanted if not). Glycinate has minimal laxative effect AND provides calming glycine. Glycinate is preferred for sleep/anxiety; citrate for those who benefit from mild regularity [1].
Is magnesium L-threonate better for the brain? ▼
Threonate (Magtein) was specifically designed for BBB penetration and has some cognitive evidence. For brain-specific applications, threonate may be preferred. For general magnesium, sleep, and anxiety, glycinate is excellent and cheaper [1].
4 Clinical evidence
Strong
Superior absorption vs oxide (~80% vs ~4%). Chelate structure resists gastric acid breakdown, allowing intact intestinal absorption [1]. Glycine provides additional calming/sleep benefits [1]. HIGH
Moderate
Sleep quality: glycine component (3 g glycine improves sleep — see Glycine entry) provides additional sleep benefit beyond magnesium alone [1]. GI tolerability: fewer laxative side effects than citrate or oxide — important for patients who need Mg but can't tolerate other forms [1]. MODERATE
Insufficient
5 Safety, toxicity & adverse events
Absolute contraindications
✕ Severe renal failure (GFR <30) — hypermagnesemia risk
Relative
⚠ Myasthenia gravis
⚠ 2nd/3rd-degree heart block
⚠ Separate from oral bisphosphonates, tetracyclines and quinolones (binds them)
🚩 Red flags
● See main Magnesium entry [1]
6 Interactions
Supplement synergies
Vitamin D + Calcium + K2 · Standard doses
Bone health foundation; Mg needed for D activation [1].
Bone health foundation; Mg needed for D activation [1].
7 US supplement products
5
on-market products containing Magnesium Glycinate (NIH DSLD)
Brands carrying Magnesium Glycinate (3)
Click a brand to see its Magnesium Glycinate products.
8 Frequently paired with
9 Cite this page
Vancouver: Pkhakadze G. Magnesium Glycinate — safety profile [Internet]. Tbilisi: PHIG; 2026 [cited 2026 Jul 12]. Available from: https://supplement.ge/ingredients/magnesium-glycinate/
APA 7th: Pkhakadze, G. (2026). Magnesium Glycinate — Safety profile. Public Health Institute of Georgia. https://supplement.ge/ingredients/magnesium-glycinate/
📋 Editorial information
Author: Prof. G. Pkhakadze, MD, MPH, PhD
Institution: Public Health Institute of Georgia (PHIG)
Affiliation: David Tvildiani Medical University (DTMU)
First published: January 2026
Last reviewed: 2026-05-29
Next review: January 2027
References: 1 cited sources
COI: SupplementIndex receives no funding from supplement manufacturers. All content independently authored by PHIG.
Process: Systematic literature review
📄 License & reuse
Published under Creative Commons Attribution 4.0 International (CC BY 4.0). You may share and adapt for any purpose with attribution.
Pkhakadze G. "Magnesium Glycinate — Safety Profile." SupplementIndex, PHIG, 2026. https://supplement.ge/ingredients/magnesium-glycinate/ CC BY 4.0.
GP
Prof. G. Pkhakadze, MD, MPH, PhD
Professor of Public Health · Head of Department, DTMU
Editor-in-Chief, Georgian Medical Journal (ISSN 3088-4322)
Chair, Public Health Institute of Georgia · UEMS Public Health Section
Educational and public health purposes. CC BY 4.0. Consult your healthcare provider before starting any supplement. Corrections: info@accreditation.ge. Publisher: PHIG