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Magnesium Glycinate vs Magnesium Oxide
Compare Magnesium Glycinate and Magnesium Oxide: timing, food, doses, forms and existing interaction guidance.
| Magnesium Glycinate | Magnesium Oxide | |
|---|---|---|
| Category | Minerals | Minerals |
| Best time | Bedtime | Dinner |
| Food | With or without food | With food |
| Common dose | 100–350 mg | 200–350 mg |
| Upper limit | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. |
| Solubility | Water-soluble | Water-soluble |
| Description | Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. | Packs the most magnesium into one pill but is poorly absorbed — about 4% in one study, against much higher, similar absorption for chloride, lactate and aspartate. Mainly useful as a laxative or antacid rather than to raise magnesium levels. |
| Timing note | Usually taken in the evening or at bedtime; it's gentle on the stomach, so food is optional. | Take with food; it works partly as an antacid and laxative. |
| Forms to look for |
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| References |
Common product or study range — not a personal recommendation. Upper limits are ceilings, not targets.
If you take both
Usually unnecessary — both supply magnesium, and the amounts add up.
Pick one form, or add up the elemental magnesium on both labels.
Common questions
What is the difference between Magnesium Glycinate and Magnesium Oxide?
Magnesium Glycinate: Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. Magnesium Oxide: Packs the most magnesium into one pill but is poorly absorbed — about 4% in one study, against much higher, similar absorption for chloride, lactate and aspartate. Mainly useful as a laxative or antacid rather than to raise magnesium levels.
Can I take Magnesium Glycinate and Magnesium Oxide together?
Usually unnecessary — both supply magnesium, and the amounts add up.