TimingMagnesium Glycinate
Best before bed
When to take Magnesium Glycinate
Evening or before bed
Glycinate is the gentle, well-absorbed form of magnesium, and the glycine it is bound to has a calming effect of its own. Most people take it in the evening so it can help with winding down and sleep.
Best time in your day
- Wake
- Workout
- Breakfast
- Lunch
- Evening
- Workout
- Dinner
- Walk
- Bed
- When
- Evening, about 1–2 hours before bed
- Food
- With or without food; with a light snack if it upsets your stomach
- Typical dose
- 200–400 mg elemental magnesium per day
How to take it
- 1Check the label for elemental magnesium, not the total compound weight
- 2Take it after dinner or 1–2 hours before bed
- 3Start low and increase over a week if needed
- 4Take it at the same time each night
Watch out
If you have kidney disease or take prescription medication, check with your doctor first: magnesium can build up or interfere with absorption.
Keep apart from
- Zinc or iron in high doses (2 hours)
- Tetracycline or quinolone antibiotics (2–4 hours)
- Bisphosphonates (2 hours)
Common questions
Can I take magnesium glycinate in the morning?
Yes. It works whenever you take it, but evening suits most people because of its relaxing effect.
Is it better than magnesium citrate?
Glycinate is easier on digestion. Citrate has a stronger laxative effect, which some people take it for on purpose.
How long before I notice a difference?
Some people notice better sleep within a few days. For low magnesium levels, give it several weeks.
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Magnesium Glycinate with other supplements
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Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.