Ingredient guide

Magnesium (glycinate): evidence, dose and safety

Magnesium is a mineral found in nuts, seeds, whole grains and leafy greens. We use magnesium bisglycinate, bound to glycine, which is gentle on the stomach.

At a glance

Strongest evidence: A Strong
Dose in our plans: 200 mg a day for adults
Adult upper limit: 250 mg a day from supplements
Safety checks: 2 situations and 3 medicine or supplement interactions, checked against your answers in every plan
Reviewed: Atrum Labs clinical team (MD, PhD), November 2026

Authorised EU health claim

Magnesium contributes to a reduction of tiredness and fatigue.

What the research looked at

Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.

Grade	Who was studied	References
A	Adults with low serum magnesium	de Baaij JHF et al. Physiol Rev 2015 (review)
C	Women with PMS	Facchinetti F et al. Obstet Gynecol 1991
C	Adults	Rosanoff A et al. Nutr Rev 2012;70:153-64 (suboptimal magnesium status) EFSA NDA Panel 2015 (magnesium dietary reference values)
C	Older adults with insomnia	Mah J & Pitre T, BMC Complement Med Ther 2021;21:125 (systematic review; PMID 33865376) Abbasi B et al. J Res Med Sci 2012
C	Anxiety-vulnerable adults	Boyle NB et al. Nutrients 2017 (systematic review)

How much

Our plans usually use 200 mg a day for adults. The exact dose depends on your lab results, age and medicines.
Adult upper limit: 250 mg a day from supplements. Source: EFSA 2006 magnesium UL (supplemental).
Children's doses are set by age, and some ingredients are for adults only.

Who should not take it, or should check first

A clinician checks first. Reduced magnesium excretion in kidney disease.
Not suitable. Hypermagnesemia risk with severely reduced kidney function.

Medicines and other supplements

Take with care. Magnesium binds quinolones and tetracyclines. Take ciprofloxacin at least 2 hours before or 6 hours after it (moxifloxacin 4 and 8 hours; tetracyclines 2 to 3 hours apart).
Take with care. Magnesium stops oral bisphosphonates being absorbed. Take the bisphosphonate on waking with water, at least 30 minutes (ibandronate 60) before this sachet, any food or other medicine.
A clinician checks first. Magnesium lowers levels of HIV integrase inhibitors (dolutegravir, bictegravir, raltegravir), which risks treatment failure and resistance. Timing must follow the HIV medicine's label.

Your plan is checked against every medicine you tell us about. If you take a medicine, ask your pharmacist or doctor before starting a new supplement.

Products with Magnesium (glycinate)

Magnesium Glycinate 100 mg

Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.

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