Calcium citrate and Magnesium glycinate: interaction, severity and spacing
Calcium citrate and Magnesium glycinate interact because high-dose calcium and magnesium share absorptive pathways and compete to a modest degree; the interaction is only meaningful at large supplemental doses. Take them 2 hours apart. Mild risk.
The interaction in detail
| Pair | Calcium citrate and Magnesium glycinate |
|---|---|
| Type | Nutrient interaction |
| Severity | Mild |
| Required spacing | 2 hours minimum |
| Onset | At the time of dosing |
Mechanism
High-dose calcium and magnesium share absorptive pathways and compete to a modest degree; the interaction is only meaningful at large supplemental doses.
What to do
If you take more than 500 mg of either, separate them by about 2 hours. Small doses together are fine.
How to fit both into one day
Calcium absorbs better with food and in doses at or below 500 mg. Take it with vitamin D3, and separate it from iron, zinc and thyroid medication.
Magnesium supports parasympathetic tone and muscle relaxation, so evening dosing also helps sleep. Keep it two hours from antibiotics and thyroid medication.
Putting Calcium citrate in the midday and Magnesium glycinate in the evening satisfies the 2-hour separation without disrupting either one's absorption window.