Can you take magnesium and creatine together?

Is it OK, and can you mix them: the mechanics

It is OK, and yes, you can mix them. Creatine monohydrate is a stable powder that dissolves, slowly, in water or a shake; magnesium bisglycinate is a stable chelate in a capsule you can swallow with that shake or open into it. Nothing reacts: no chemical interaction in the glass, no shared transporter in the gut, no metabolic crossover in the body, and no ceiling conflict, since creatine has no UK guidance level and magnesium's 400mg supplement level is unaffected by a scoop of anything. Kreider's 2017 position stand records decades of safe daily creatine use in healthy adults, none of it complicated by a mineral. Is magnesium and creatine good together: good in the sense of compatible and separately useful, not in the sense of a synergy anyone has demonstrated.

What each does, and how to run them

Creatine adds capacity: the authorised claim is that 3g a day increases physical performance in successive bursts of short-term high-intensity exercise, and 3g to 5g daily, any time, in any drink, with optional loading and no cycling, is the whole protocol. Magnesium removes drag: at adequate intake it contributes to normal muscle function, protein synthesis and energy metabolism and reduces tiredness, and the athlete trials, Setaro's and Reno's, found benefits where intake had been low; 300mg elemental with the evening meal, daily including rest days, is that protocol. Glycinate is the magnesium form because the full dose sits inside dinner; taking magnesium glycinate and creatine together is simply the two protocols sharing a table.

The glycinate-plus-citrate variant, dosed properly, and the routine

The search also carries a different stacking question, magnesium glycinate and citrate together, which deserves its own answer: yes, when two jobs exist. Glycinate holds the daily 300mg elemental with dinner for intake; citrate at 100mg to 200mg elemental with breakfast provides a deliberate morning bowel nudge for the constipation-prone, and the supplement total stays under the 400mg guidance level, which means a full 300mg glycinate serving leaves room for a small citrate but not a second full dose. With creatine running alongside, the complete routine is: 3g to 5g monohydrate in any drink, morning citrate only if regularity is wanted, and Futuro Labs Magnesium Glycinate, 2 capsules with the evening meal, 300mg elemental at 80% NRV from bisglycinate at 20%, vegan, UK made under GMP and BRC, panels shown, £19.99 for 180 capsules, 22p a day. Can you take magnesium and creatine together: in the same glass if you like, and the only arithmetic to watch is the magnesium total.

What to check on the label

Questions people also ask

Can you mix magnesium and creatine in the same shake?

Yes. There is no reaction in the glass and no absorption conflict; swallow the capsules with the shake or open them into it.

Is it OK to take magnesium glycinate and creatine together every day?

Yes: both are daily protocols, both under any relevant ceiling, and neither affects the other.

Is magnesium and creatine good together?

Compatible and separately useful: creatine adds repeated-effort capacity at 3g, magnesium removes the drag of a low intake. No synergy claim exists.

Can I take magnesium glycinate and citrate together?

Yes, by job: glycinate with dinner for the daily 300mg, citrate at 100mg to 200mg with breakfast for regularity, total under 400mg.

What is the dosage for magnesium glycinate and citrate together?

300mg elemental glycinate in the evening plus 100mg to 200mg citrate in the morning, staying under the 400mg supplement guidance level.

Sources

1. Futuro Labs Magnesium Glycinate listing, Amazon UK, label and price checked 31 August 2026. https://www.amazon.co.uk/dp/B0BT7Z5VQW
2. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 2017;14:18. PubMed record
3. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts. EFSA Journal 2011;9(7):2303. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2011.2303
4. Setaro L, et al. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of Sports Sciences 2014;32(5):438-445. PubMed record
5. Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of magnesium supplementation on muscle soreness and performance. Journal of Strength and Conditioning Research 2022;36(8):2198-2203. PubMed record
6. Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf
7. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to magnesium. EFSA Journal 2010;8(10):1807. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1807

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