ingestible · for muscle cramps
Magnesium Glycinate
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 200-400 mg of magnesium glycinate or magnesium oxide at bedtime. Allow 4-6 weeks of consistent use to assess benefit. Glycinate form is gentler on the stomach than oxide.
How it works
Magnesium acts as a natural calcium antagonist, regulating neuromuscular excitability and muscle contraction. Low magnesium levels increase the firing threshold of motor neurons, predisposing muscles to involuntary cramps.
Where to buy
Health food stores, pharmacies, Amazon - brands such as Pure Encapsulations, Thorne, or Nature Made
Typical cost: $15-$30 for a 90-day supply
Safety notes
High doses (above 400 mg/day) can cause loose stools or diarrhea. Avoid if you have kidney disease, as magnesium is cleared renally. May interact with certain antibiotics and bisphosphonates.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
PubMed - Vadalà et al. 2021This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.