Magnesium glycinate is known for being one of the most gentle and well-tolerated forms of magnesium—but like any supplement, it’s not completely without side effects.
Here’s what you need to know before starting magnesium glycinate.
✅ Common Benefits with Minimal Risk
Unlike other forms like magnesium oxide or citrate, magnesium glycinate is:
- Highly bioavailable (easily absorbed)
- Less likely to cause digestive issues
- Used for anxiety, sleep, and muscle health
This makes it a popular daily supplement for people with sensitivities.
⚠️ Possible Side Effects (Rare)
- Drowsiness: Because it has calming properties, some people feel more relaxed—or even sleepy—especially at higher doses.
- Loose stools: Very high doses may still affect digestion slightly, although far less than magnesium citrate.
- Low blood pressure: In rare cases, too much magnesium may cause blood pressure to dip.
🚫 Who Should Avoid It?
You should speak to your doctor before using magnesium glycinate if you have:
- Kidney disease or impaired kidney function
- Heart block or low heart rate
- Taking diuretics, antibiotics, or other medications that affect magnesium levels
The NIH warns that high doses of magnesium from supplements can cause adverse effects, especially in people with certain conditions.[1]
💊 What’s a Safe Dose?
Most people do well with 200–400 mg per day, depending on age, sex, and health status. Start with a lower dose and build up gradually.
Bottom line: For most healthy adults, magnesium glycinate is safe and effective with very low risk of side effects.
Want to find a clean, high-quality option? Check out our Top Magnesium Glycinate Supplements guide for vetted products.
Disclaimer: This post is not medical advice. Always consult a licensed professional before starting any supplement.