How do you take magnesium so it doesn't upset your stomach?

January 9, 2026 •

4 min read

According to estimates, about 50% of adults in the U.S. consume less than the daily recommended amount of magnesium, yet many who turn to supplements experience unpleasant side effects like digestive upset. Finding the right way to supplement can prevent these issues and ensure you get the vital nutrients you need.

Quick Summary

Taking magnesium without stomach upset involves choosing highly absorbable forms like glycinate or malate, starting with a lower amount, and taking supplements with food to reduce irritation.

Key Points

Choose gentle forms: Opt for highly absorbable magnesium glycinate, malate, or lactate, which are less likely to cause digestive issues than oxide or citrate.
Start with a lower amount: Begin with a smaller quantity and increase gradually to allow your body to adjust and find its tolerance level.
Take supplements with food: Consuming magnesium with a meal or snack significantly reduces stomach irritation and enhances absorption.
Split your daily intake: Divide your total daily amount into smaller portions taken throughout the day to improve absorption and minimize digestive distress.
Stay hydrated and manage diet: Drink plenty of water and be mindful of foods or other supplements (like high amounts of calcium or zinc) that can affect magnesium absorption.
Consider topical application: For highly sensitive individuals, magnesium oil or gel can be absorbed through the skin, bypassing the digestive system entirely.

Why Magnesium Causes Digestive Distress

For many, the discomfort associated with magnesium supplementation, including diarrhea, nausea, and abdominal cramping, stems from its form. Magnesium is often bound to a salt, and if the body doesn't absorb this salt effectively, it can create an osmotic effect in the intestines, drawing water into the bowel. This excess water leads to loose stools or diarrhea, especially with less bioavailable forms or higher amounts. Understanding which forms are gentle on the stomach is the first step toward effective and comfortable supplementation.

Choosing the Right Type of Magnesium

Not all magnesium supplements are created equal when it comes to digestive tolerance. The key is to select a form that is highly bioavailable, meaning the body can absorb and utilize it efficiently, leaving less unabsorbed mineral to cause gastrointestinal issues.

Gentle, Highly Bioavailable Forms

Magnesium Glycinate/Bisglycinate: Often recommended for sensitive stomachs, this chelated form is bound to the amino acid glycine. It's exceptionally well-absorbed and has a calming effect, making it ideal for relaxation and sleep support without the laxative effect.
Magnesium Malate: This form is bound to malic acid, which is involved in energy production. It's well-tolerated by the digestive system and is a good option for those with fatigue or muscle pain.
Magnesium Taurate: Combining magnesium with the amino acid taurine, this form is gentle on the stomach and supports cardiovascular and nervous system health.
Magnesium Lactate: Valued for its good digestive tolerance, it's easily absorbed and suitable for those who require higher amounts without GI upset.

Less Tolerable Forms (Higher Laxative Potential)

Magnesium Oxide: A common and inexpensive form, but poorly absorbed by the body. Due to its low bioavailability and high magnesium content, it has a significant osmotic, laxative effect and is often used for constipation rather than for correcting a deficiency.
Magnesium Citrate: While relatively well-absorbed, it has a pronounced laxative effect, particularly with higher amounts, as it pulls water into the intestines. It is a good choice for those needing digestive support but is not the best for daily, long-term use if you have a sensitive stomach.

Effective Timing Strategies

To prevent digestive side effects, how you take your magnesium is just as important as the form you choose.

Start with a lower amount: Begin with a minimal quantity and gradually increase it over several days or weeks. This allows your body to adjust without being overwhelmed.
Divide your daily intake: Instead of taking one large amount, split your intake into smaller amounts taken two or three times throughout the day. This improves absorption and minimizes digestive distress.
Take with food: Taking magnesium with a meal or snack can significantly reduce stomach irritation and improve absorption. Food slows down transit time through the digestive tract, which helps the body better absorb the mineral.
Time it right: If you are taking magnesium for relaxation or sleep, taking it with dinner or an hour or two before bed is ideal. If you're using a laxative form like citrate, take it when you will have access to a bathroom for several hours, as effects can occur quickly.

Dietary and Lifestyle Adjustments

Beyond your supplement routine, certain habits can help your body manage magnesium more effectively.

Increase magnesium-rich foods: A balanced diet is the safest way to obtain magnesium and can reduce your reliance on supplements. Excellent sources include leafy greens (spinach, kale), nuts and seeds (pumpkin, chia), legumes, and whole grains.
Stay well-hydrated: Proper hydration is essential for mineral absorption and can help flush out excess unabsorbed magnesium, reducing the risk of side effects like diarrhea.
Watch for absorption inhibitors: Be mindful of consuming high amounts of fiber, calcium, and zinc at the same time as your magnesium supplement, as they can compete for absorption. Separate intake by at least two hours to optimize uptake.

Comparison of Common Magnesium Forms


Form	Gentleness on Stomach	Bioavailability	Common Use	Potential Drawback
Glycinate	Excellent	High	Relaxation, sleep, anxiety	Lower concentration of elemental magnesium
Malate	Good	High	Energy support, muscle pain	May not be ideal for nighttime use
Lactate	Good	High	Muscle and nerve function	Can be less common
Citrate	Medium	Moderate to High	Constipation, digestion	Notable laxative effect
Oxide	Poor	Low	Constipation, antacid	High laxative effect, poor absorption

Conclusion

Preventing stomach upset from magnesium supplements is achievable by making informed choices about the type you use and how you take it. By prioritizing highly bioavailable forms like glycinate or malate, starting with a lower amount, and taking it with food, you can minimize gastrointestinal distress. A combination of smart supplementation and a diet rich in magnesium will help you harness the benefits of this vital mineral comfortably and effectively. When in doubt, always consult a healthcare provider to find the best approach for your specific needs.

For more detailed information on magnesium, including its benefits and common forms, consult resources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Magnesium glycinate is widely considered the most gentle and easiest form of magnesium for the stomach. It is chelated with the amino acid glycine, which makes it highly absorbable and less likely to cause laxative effects compared to other forms.

Yes, both magnesium oxide and citrate can cause stomach upset. Magnesium oxide has low bioavailability and a potent laxative effect, while magnesium citrate also draws water into the intestines, potentially causing diarrhea.

Taking magnesium with food is highly recommended to prevent stomach upset. It helps reduce irritation and can increase the absorption of the mineral into your body.

It is better to split your daily amount of magnesium into smaller portions taken throughout the day. This strategy can reduce the likelihood of digestive issues and improve overall absorption.

Magnesium can interact with other minerals like high amounts of calcium and zinc, potentially affecting absorption. It is often advised to take these supplements at separate times of the day to ensure optimal uptake.

If you experience diarrhea even with a gentle form like glycinate, it may indicate that the amount you are taking is too high. Try reducing the amount, or consult a healthcare practitioner, as there could be an underlying digestive issue.

While digestive issues are the most common side effects, extremely high amounts of magnesium can lead to serious adverse effects, including low blood pressure, muscle weakness, and in rare cases, an irregular heartbeat. Always adhere to guidance from a healthcare professional or product instructions.