ingestible · for muscle recovery & sports performance
Magnesium Glycinate
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 200-400 mg of elemental magnesium as glycinate (or malate) form daily, split into morning and evening doses. Take with food to minimize GI effects. For muscle cramp prevention, evening dosing is commonly recommended. Allow 2-4 weeks of consistent use before assessing benefit.
How it works
Magnesium is a cofactor in over 300 enzymatic reactions, including ATP synthesis, protein synthesis, and muscle contraction-relaxation cycling. Intense exercise causes significant magnesium losses through sweat and urine. Deficiency impairs muscle relaxation (contributing to cramps), reduces glycolytic efficiency, and elevates exercise-induced inflammatory markers. Glycinate is chelated to glycine, giving it superior GI tolerability and absorption vs magnesium oxide.
Where to buy
Pure Encapsulations Magnesium Glycinate, Thorne Magnesium Bisglycinate, Doctor's Best High Absorption Magnesium (glycinate/malate blend), or NOW Foods Magnesium Glycinate. Avoid magnesium oxide - it has poor absorption and causes diarrhea at therapeutic doses.
Typical cost: $15-$30 per month
Safety notes
Very safe at recommended doses in people with normal kidney function. Contraindicated in severe kidney impairment - magnesium can accumulate to toxic levels. May cause loose stools or diarrhea at high doses (glycinate form is much gentler than oxide). Can interact with certain antibiotics (tetracyclines, quinolones) and bisphosphonate drugs - separate by at least 2 hours.
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
Tarsitano 2024 - J Transl Med (PMID 38970118)This 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.