{"ok":true,"entry":{"slug":"magnesium-glycinate","kind":"supplement","name":"magnesium glycinate","aliases":["magnesium bisglycinate","magnesium lysinate glycinate","Albion chelate"],"brands_sg":["California Gold Nutrition","NOW Foods","Doctor's Best","Life Extension","Thorne"],"class":"mineral chelate","tags":["sleep","general"],"use_for":"low magnesium intake · modest, mixed sleep evidence","use_after":"timing not addressed · the sleep trial dosed once daily","use_duration":null,"take_with":"water · 2 h+ from bisphosphonates and some antibiotics","pros":["250 mg elemental a day eased insomnia scores a little","not among the forms nih links to diarrhea","hsa allows muscle, nerve and electrolyte claims"],"cons":["one trial, 155 adults, small effect (cohen's d = 0.2)","nih does not list glycinate as better absorbed","ul 350 mg a day from supplements — food doesn't count"],"dose_note":"the rda is 400–420 mg a day for men and 310–320 mg for women from all sources; the ul of 350 mg a day covers supplements and medicines only, not food; the one bisglycinate sleep trial used 250 mg elemental magnesium daily for 4 weeks in 155 adults; hsa's limit for general-adult health supplements in singapore is 350 mg a day; labels declare elemental magnesium, not the weight of the whole compound","dosage":{"ul":"350 mg","unit":"mg (elemental)","fda_dv":"420 mg","rda_ai":"400–420 mg men · 310–320 mg women (19+), all sources","ul_status":"established","population":"general adult","hsa_max_daily":"350 mg"},"ul_status":"established","sg_class":null,"cautions":["kidney disease — toxicity risk rises when the kidneys clear magnesium poorly; a doctor's call first","on bisphosphonates, tetracyclines or quinolones — spacing matters; a pharmacist can time it","long-term proton pump inhibitor use — low blood magnesium has been reported","ongoing insomnia — the trial effect was small; a doctor's assessment comes first"],"clashes":[{"src":["nih_ods_mg_interactions"],"note":"magnesium cuts their absorption; 2 h gap either side","with":"oral bisphosphonates (alendronate)"},{"src":["nih_ods_mg_interactions"],"note":"insoluble complexes form; antibiotic 2 h before or 4–6 h after magnesium","with":"tetracycline and quinolone antibiotics (doxycycline, ciprofloxacin)"},{"src":["nih_ods_mg_diuretics"],"note":"chronic use raises urinary magnesium loss; potassium-sparing diuretics do the opposite","with":"loop and thiazide diuretics (furosemide, hydrochlorothiazide)"},{"src":["nih_ods_mg_ppi"],"note":"low blood magnesium reported with use beyond about a year","with":"proton pump inhibitors (esomeprazole, lansoprazole)"}],"sources":[{"id":"nih_ods_mg_rda","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Table 1 RDAs","quote":"Table 1: Recommended Dietary Allowances (RDAs) for Magnesium in Milligrams (mg) … 19–30 years | 400 mg | 310 mg … 31–50 years | 420 mg | 320 mg … 51+ years | 420 mg | 320 mg","accessed":"2026-08-27"},{"id":"nih_ods_mg_ul","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Health Risks from Excessive Magnesium (UL)","quote":"The Tolerable Upper Intake Level for supplemental magnesium is 350 mg for adults … The ULs only include magnesium from dietary supplements and medications; they do not include magnesium found naturally in food and beverages","accessed":"2026-08-27"},{"id":"nih_ods_mg_forms","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Dietary Supplements (absorption by form)","quote":"Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate","accessed":"2026-08-27"},{"id":"nih_ods_mg_gi","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Health Risks from Excessive Magnesium (GI effects)","quote":"The forms of magnesium that are most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide … The diarrhea and laxative effects of magnesium salts are due to the osmotic activity of unabsorbed salts","accessed":"2026-08-27"},{"id":"nih_ods_mg_kidney","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Health Risks from Excessive Magnesium (renal function)","quote":"The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost","accessed":"2026-08-27"},{"id":"nih_ods_mg_interactions","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Interactions with Medications (bisphosphonates, antibiotics)","quote":"Taking magnesium-rich supplements or medications at least 2 hours before or after oral bisphosphonates can minimize this interaction … These antibiotics should be taken at least 2 hours before or 4 to 6 hours after a magnesium-containing supplement","accessed":"2026-08-27"},{"id":"nih_ods_mg_ppi","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Interactions with Medications (proton pump inhibitors)","quote":"Prescription proton pump inhibitor (PPI) drugs … can cause hypomagnesemia when taken for prolonged periods (typically more than a year)","accessed":"2026-08-27"},{"id":"nih_ods_mg_diuretics","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Interactions with Medications (diuretics)","quote":"Chronic treatment with loop diuretics … and thiazide diuretics … can increase the loss of magnesium in urine and lead to magnesium depletion … potassium-sparing diuretics … reduce magnesium excretion","accessed":"2026-08-27"},{"id":"nih_ods_mg_label","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Dietary Supplements (elemental magnesium on labels)","quote":"The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound","accessed":"2026-08-27"},{"id":"nih_ods_mg_dv","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), updated January 6, 2026; read via web.archive.org capture 25 Aug 2026 — Sources of Magnesium: Food (Daily Value note)","quote":"The DV for magnesium is 420 mg for adults and children age 4 years and older","accessed":"2026-08-27"},{"id":"schuster2025","url":"https://europepmc.org/article/PMC/PMC12412596","label":"Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial (Schuster et al., Nat Sci Sleep 2025) — Results","quote":"The magnesium bisglycinate group showed a significantly greater reduction in ISI scores compared to the placebo group from baseline to Week 4 … The effect size was small (Cohen's d = 0.2), indicating a modest benefit","accessed":"2026-08-27"},{"id":"schuster2025_methods","url":"https://europepmc.org/article/PMC/PMC12412596","label":"Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep (Schuster et al., Nat Sci Sleep 2025) — Patients and methods","quote":"This randomized, double-blind, placebo-controlled trial enrolled 155 adults aged 18-65 years with self-reported poor sleep quality … magnesium bisglycinate supplementation (250 mg elemental magnesium, daily) or placebo capsules","accessed":"2026-08-27"},{"id":"rawji2024","url":"https://europepmc.org/article/PMC/PMC11136869","label":"Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review (Rawji et al., Cureus 2024)","quote":"Five out of eight sleep-related studies reported improvements in sleep parameters, while two studies reported no improvements, and one reported mixed results … Firm conclusions were limited by the heterogeneity of the data","accessed":"2026-08-27"},{"id":"hsa_hs_limits","url":"https://file.go.gov.sg/hsa-hs-guidelines.pdf","label":"HSA — Health Supplements Guidelines GL-CHPB-3-001 (January 2026), clause 4.8 and Table 5 Minerals Limits","quote":"HS for use by the general adult population should not contain vitamins and minerals exceeding the stipulated limits stated in Tables 4 and 5 … Table 5: Minerals Limits … Magnesium 350 mg","accessed":"2026-08-27"},{"id":"hsa_hs_claims","url":"https://file.go.gov.sg/hsa-hs-guidelines.pdf","label":"HSA — Health Supplements Guidelines GL-CHPB-3-001 (January 2026), List of Health Claims, rows 55, 73, 80","quote":"Contribute to normal muscle function • Calcium, potassium, magnesium … Maintain/support nervous system function • Copper, iodine, magnesium, potassium … Maintain/support body electrolyte balance • Magnesium","accessed":"2026-08-27"},{"id":"hsa_prohibited_2025","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA — Guidelines on Prohibited and Restricted Ingredients in HS and TM (October 2025), clause 1.3 and Annex B row 65 (Magnesium)","quote":"The objective of this guideline is to highlight the substances of concern … 65. Magnesium — Restricted use in HS and TM … the maximum recommended daily dose should not provide more than 350mg","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/magnesium","label":"iHerb Singapore — 'Magnesium' category page, default order, 817 results","quote":"California Gold Nutrition, Magnesium Bisglycinate Chelate, Albion TRAACS® … NOW Foods, Magnesium Glycinate … Doctor's Best, High Absorption Magnesium Lysinate Glycinate … Life Extension, Neuro-Mag®, Magnesium L-Threonate … Thorne, Magnesium Glycinate","accessed":"2026-08-27"}],"brand_certs":[{"brand":"Thorne","example":"Thorne® Magnesium Bisglycinate","programme":"NSF Certified for Sport","matching_products":3,"brand_total_certified":66}],"updated_at":"2026-08-30T17:59:38.376296+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}