Do I need to take anything with magnesium glycinate? Your guide to optimal absorption

October 21, 2025 •

5 min read

Magnesium is involved in over 300 enzymatic reactions in the body. If you're using a magnesium glycinate supplement, a common question is whether you need to take anything else with it to maximize its benefits. Taking magnesium glycinate with food and avoiding certain medication and mineral combinations can significantly improve its efficacy.

Quick Summary

Taking magnesium glycinate with meals can improve absorption and reduce digestive upset, while certain medications and minerals should be spaced out to prevent interactions.

Key Points

Pair with meals: Taking magnesium glycinate with food may improve absorption and minimize potential digestive discomfort.
Time medications correctly: Separate your magnesium glycinate dose by several hours from certain medications like antibiotics, bisphosphonates, and thyroid medications to potentially avoid interactions.
Be cautious with other minerals: Avoid taking high levels of zinc and calcium at the same time as magnesium to prevent them from potentially competing for absorption.
Consider adding Vitamin B6: This cofactor is thought to help increase the absorption and effectiveness of magnesium within your body.
Choose the right timing: Consider taking it in the evening for potential relaxation and better sleep, or in the morning to help manage daytime stress and muscle tension.
Consider spacing from phytate-rich foods: While not a strict rule, separating your dose from very high-fiber meals might help maximize absorption.

What is Magnesium Glycinate?

Magnesium glycinate is a form of supplemental magnesium where the mineral is bound to the amino acid glycine. This chelation process offers several key advantages over other forms of magnesium. It is recognized for its high bioavailability, meaning it is efficiently absorbed by the body, and is generally considered gentle on the stomach. This makes it a preferred choice for individuals with sensitive digestive systems who might experience loose stools from other magnesium types, such as citrate or oxide. Glycine, the attached amino acid, also contributes its own benefits, acting as an inhibitory neurotransmitter that promotes relaxation and supports sleep.

Should I Take Magnesium Glycinate with Food?

One of the most frequent questions about magnesium glycinate is whether it should be taken with a meal. While it is generally well-tolerated and can be taken on an empty stomach, pairing it with food is often a recommended approach for many people.

Benefits of taking with food:

Enhances Absorption: Some research suggests that magnesium may be better absorbed when taken with food, potentially due to a slower transit time through the digestive tract.
Reduces Digestive Upset: Taking it with a meal may help reduce the chances of mild side effects like nausea, diarrhea, or abdominal cramping, which can occur with any supplement.
Convenience: Taking your supplement with a regular meal can help with consistency, which is important for maintaining steady magnesium levels.

Synergistic Partners: What to Take with Your Magnesium Glycinate

While the supplement works effectively on its own, certain cofactors might complement its benefits. However, it is important to understand how to appropriately combine them.

Vitamin B6

Vitamin B6 (pyridoxal-5-phosphate) is a crucial partner that may enhance magnesium's absorption and bioavailability. This is because B6 is thought to help facilitate magnesium's entry into cells, allowing it to be used more efficiently by the body. Some supplement formulations combine these two nutrients to potentially support energy production and improve mood.

Zinc (with caution)

Zinc and magnesium are both vital minerals involved in numerous bodily functions. When taken at standard supplemental levels, they are generally considered safe to combine and may offer synergistic benefits for overall health. However, there is a crucial consideration: elevated levels of zinc intake may interfere with magnesium absorption. For this reason, it is often suggested to space out high-dose zinc and magnesium supplements to potentially ensure optimal absorption of both minerals.

What to Avoid Taking with Magnesium Glycinate

Certain substances may hinder magnesium absorption or create undesirable interactions. Being aware of these can help you potentially maximize the efficacy of your supplement.

Medications that Interact with Magnesium Glycinate

Antibiotics: Certain antibiotics, such as tetracyclines and quinolones, should generally be taken at least 2 to 4-6 hours apart from magnesium, as the mineral may bind to them and reduce their effectiveness.
Bisphosphonates: Osteoporosis medications, such as alendronate (Fosamax), should typically be taken at least 2 hours apart from magnesium supplements.
Thyroid Medication: Magnesium may decrease the absorption of levothyroxine (Synthroid). It is often recommended to take thyroid medication on an empty stomach and at least 4 hours apart from your magnesium supplement.
Gabapentin: This medication for seizures and nerve pain can have its absorption potentially reduced by magnesium. It is often recommended to separate doses by at least 2 hours.

Other Supplements and Food Interactions

Calcium: High levels of calcium intake might compete with magnesium for absorption. Consider taking calcium supplements at a different time of day than magnesium.
High-Fiber Foods and Phytates: Foods high in fiber, nuts, and whole grains contain phytates, which can bind to magnesium and may reduce its absorption. To potentially minimize this effect, consider separating your magnesium dose from large, high-fiber meals by about 2 hours.

Timing for Potential Results

Consistency is a significant factor when it comes to supplementing with magnesium. The timing of taking your magnesium glycinate may be considered based on your health goals:

For Relaxation and Sleep: Some individuals take magnesium glycinate 30-60 minutes before bed due to its potential calming effects and its ability to support restful sleep.
For Daytime Stress and Muscle Tension: Taking it in the morning may offer benefits for managing daily stress and muscle function throughout the day without causing drowsiness.
Split Doses: Some individuals find it beneficial to split their intake between morning and evening with meals to potentially maintain stable levels and reduce stomach discomfort.

Magnesium Glycinate vs. Other Forms


Feature	Magnesium Glycinate	Magnesium Oxide	Magnesium Citrate
Absorption Rate	Highly bioavailable and well-absorbed.	Poorly absorbed; low bioavailability.	Moderately well-absorbed.
Gastrointestinal Impact	Gentle on the stomach; less likely to cause digestive upset.	High risk of laxative effects, potentially causing diarrhea.	Strong laxative effect; often used for constipation.
Primary Uses	Relaxation, anxiety, sleep support, muscle cramps.	Primarily for relieving occasional constipation or heartburn.	Short-term constipation relief, general supplementation.
Elemental Magnesium	Lower elemental content per dose due to the glycine bond.	High elemental content by weight, but poorly utilized.	Varies, but generally higher than glycinate.
Specialty	Chelation with glycine offers added potential benefits for relaxation.	Primarily used for laxative or antacid purposes.	Known for its effectiveness as a laxative and better absorption than oxide.

Conclusion: Simplifying Your Supplement Strategy

While you do not necessarily need to take anything specific with magnesium glycinate to benefit from it, taking it with a meal is a simple strategy that may potentially boost absorption and reduce the risk of digestive issues. Combining it with Vitamin B6 is a synergistic pairing that may enhance its effects. Conversely, it is important to avoid taking it simultaneously with certain medications and other supplements like zinc and calcium, as these may interfere with its absorption. The best time to take it can be considered based on your health goals, with evening intake potentially favoring sleep and morning intake potentially supporting daytime stress management. By following these general guidelines, you may be able to maximize the potential benefits of your magnesium glycinate supplement.

For more detailed information on nutrient interactions, resources from the National Institutes of Health can be a valuable tool: NIH Office of Dietary Supplements

Frequently Asked Questions

Yes, you can, but taking it with food is often recommended. For individuals with a sensitive stomach, consuming it with a meal or snack may prevent mild side effects like nausea or digestive upset.

The best time may depend on your goal. For better sleep and relaxation, some take it 30-60 minutes before bed. For managing daytime stress or muscle tension, a morning dose may be beneficial. Consistency is often considered more important than exact timing.

Yes, many supplement blends combine magnesium glycinate and Vitamin B6 because B6 is believed to enhance magnesium absorption and utilization in the body.

To potentially prevent absorption issues, consider taking magnesium glycinate at least 2 hours before or 4-6 hours after certain medications such as antibiotics, bisphosphonates (osteoporosis drugs), and gabapentin. It is important to consult with a healthcare professional regarding specific timing.

Yes, but be mindful of the amount. While they may be synergistic, high levels of zinc intake might interfere with magnesium absorption. It is generally recommended to space out supplements if taking high amounts of either mineral.

Magnesium glycinate is generally gentle, but foods high in phytates and fiber (found in nuts, whole grains, and beans) may slightly inhibit absorption. Consider spacing your supplement about 2 hours apart from large meals containing these ingredients.

Unlike forms like magnesium oxide, which may have poor absorption and a strong laxative effect, magnesium glycinate is recognized for its high bioavailability and is generally gentle on the digestive system. It is often considered for relaxation and sleep support rather than primarily for bowel regulation.