For a magnesium supplement that's gentle on the stomach, Magnesium Glycinate (or Bisglycinate) is often best due to its high absorption and minimal laxative effect, ideal for sleep/anxiety, while Magnesium Lactate is another excellent choice for general sensitivity and slow release, and Magnesium Citrate is well-absorbed but can have mild laxative effects, good for constipation. Avoid Magnesium Oxide if you have a sensitive stomach, as it's poorly absorbed and acts as a strong laxative.
Magnesium glycinate – Gentle on the stomach and calming; may help with sleep, stress and anxiety.
With meals: To improve absorption and avoid stomach discomfort, it's advisable to take magnesium with food, especially stronger forms like citrate or oxide.
Magnesium glycinate side effects are rare but may include mild digestive discomfort if taken in excessive amounts.
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
Magnesium glycinate or taurate might be gentler on the digestive system, while magnesium malate may help reduce muscle spasms associated with IBS. Heartburn or acid reflux: Magnesium oxide can act as an antacid, neutralizing stomach acid and relieving heartburn symptoms.
Magnesium relaxes skeletal muscles, an effect when prolonged in intestinal smooth muscles can cause severe discomfort such as bloating, vomiting, constipation and nausea.
This form of magnesium is easily absorbed without causing digestive upset†. It is gentle on the stomach and less likely to cause diarrhea compared to other forms of magnesium†. Magnesium glycinate is often recommended for general magnesium supplementation†.
Magnesium oxide
It can cause stomach discomfort, cramps, and diarrhea because it is harsh on the gut. Most people should avoid this form unless they are using it as a short-term laxative.
Gentle Enough for Daily Use
Because of its tolerability, Magnesium Glycinate is often the go-to choice for individuals with sensitive stomachs, those new to magnesium supplementation, or anyone seeking steady nutrient support without digestive discomfort.
Occasionally, a high dosage of magnesium from supplements or medications can cause mild symptoms of an overdose, including diarrhea, nausea, and stomach cramps. The following forms of magnesium are most likely to cause these symptoms: magnesium carbonate. magnesium chloride.
Certain diuretics, long-term use of proton pump inhibitors, and high doses of zinc can lower magnesium levels in the body. Calcium can also interfere with magnesium absorption if they're taken at the same time. In some cases, you can avoid a magnesium interaction by separating the two products by several hours.
Last updated on April 4, 2025. It is generally recommended to take magnesium with food to help lower the chances for an upset stomach and increase the absorption of the mineral into your body.
Some people can avoid diarrhea by taking a form of magnesium called magnesium glycinate. "Magnesium glycinate is often better tolerated," said Dr. Sethi. "The magnesium is combined with the amino acid glycine, making it more gentle on the gastrointestinal tract and more easily absorbed into the body.
Choose a complex if you want comprehensive magnesium support, or glycinate if you specifically need better sleep and stress support with minimal digestive effects.
Some other Magnesium forms, such as Magnesium Oxide, may have gastrointestinal disturbances as a side effect, however, Magnesium Glycinate is 100% chelated and is gentle on the stomach.
Speak with a doctor before starting a magnesium supplement if you take any of the following:3. Antibiotics: Magnesium can decrease the absorption of antibiotics like Declomycin (demeclocycline), Vibramycin (doxycycline), Cipro (ciprofloxacin), and Levaquin (levofloxacin).
Magnesium is a great ally for better sleep, but the right form depends on what you need. Magnesium glycinate is a perfect choice if you're dealing with stress-related sleep issues, while magnesium threonate is best for those feeling mentally overloaded or fatigued.
Individuals with diabetes, intestinal disease, heart disease, or kidney disease should avoid magnesium unless specifically instructed by their healthcare provider. Overdose: Signs of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue.
Best taken in the evening to enhance sleep quality.
Excessive supplemental magnesium can cause nausea, abdominal cramping and diarrhea, flushing of the face and lethargy. Magnesium supplements can also interact negatively with some antibiotics and medications like diuretics and heart medications.
One form, magnesium glycinate, is popular because it's gentle on your stomach and easy for your body to absorb. But before you buy a bottle, you should know what makes this supplement different and whether you even need it.
Fiber Supplementation
Increase in dietary fiber has been recommended for IBS by physicians for decades. Fiber has effects on colonic secretions, motility, and the microbiome. Soluble fiber mixes with water creating a gel-like matter, which is digested by bacteria and improves stool viscosity.
Magnesium glycinate is known for its calming and sleep-supporting properties, thanks to its chelation with glycine, an amino acid. In contrast, magnesium citrate is better suited for improving digestion and addressing mild constipation. The choice depends on whether you need relaxation or digestive support.