Creatine and magnesium glycinate are two of the most popular supplements in the world, and plenty of people want both in their routine: creatine for strength and mental energy, magnesium glycinate for calm evenings and better sleep. So it's a natural question. Can you take creatine and magnesium glycinate together?
Short answer: yes, for most healthy adults there's no known reason to keep them apart. Here's what the research says, where the evidence is limited, and how to fit both into your day.
The short version
| Question | What we know |
|---|---|
| Can you take them together? | Yes. No known interaction between creatine and magnesium glycinate has been reported in the research we reviewed |
| Has the combination been studied? | Only a little. One trial tested a magnesium-creatine compound and found it performed similarly to regular creatine |
| Does magnesium make creatine work better? | Evidence is limited. That trial didn't show an extra performance benefit |
| Creatine amount | 3 to 5 g of creatine monohydrate a day |
| Magnesium amount | Stay at or under 350 mg a day of supplemental magnesium |
Why people combine creatine and magnesium
The two supplements cover different parts of your day.
Creatine acts as a quick energy reserve for your muscles and brain, helping recycle ATP, the molecule your cells use for fast energy. It's one of the most studied supplements in sports nutrition, with strong research supporting strength and power gains alongside training (Kreider et al., 2017). Research has also linked it to better memory and thinking in some groups, especially people who eat little meat (Avgerinos et al., 2018).
Magnesium is a mineral your body uses for muscle function, nerve signaling and energy production. Glycinate is a gentle, glycine-bound form that many people take in the evening. In a 2025 randomized trial, healthy adults who reported poor sleep and took magnesium bisglycinate daily for four weeks had a bigger improvement in sleep scores than the placebo group. The effect was modest, and people with lower magnesium intake from food seemed to benefit most (Schuster et al., 2025).
Put together, they make a simple "train hard, recover well" routine.
What the research says about taking them together
The magnesium-creatine study
The most direct study we found was published in 2004. Researchers at Ohio State University split 31 weight-trained men into three groups for 10 days: a placebo, 2.5 g a day of regular creatine, or 2.5 g a day of creatine bound to magnesium (Selsby et al., 2004).
Here's what they found:
- Both creatine groups did more total work in a bench press fatigue test than the placebo group.
- Neither creatine group showed a bigger change in one-rep max than placebo over the short study.
- The magnesium-creatine group and the regular creatine group performed similarly. Binding creatine to magnesium didn't add an extra boost.
What that means for you
This study tested a magnesium-creatine compound, not creatine taken alongside a separate magnesium glycinate supplement, so it isn't a perfect match. Beyond this, the evidence on combining the two is limited. We didn't find studies reporting problems when the two are taken together, but we also didn't find trials showing that magnesium makes creatine work better.
The honest takeaway: take each one for its own benefits, not because the combination does something special.
How to take creatine and magnesium glycinate together
Creatine: any time, every day
Creatine works by building up your muscle stores over time, so daily consistency matters more than the exact hour. Many people take it with breakfast or after a workout. Our Creatine Monohydrate is pure, unflavored creatine that mixes into water, juice or a smoothie. For timing details, see the best time to take creatine.
Magnesium glycinate: evening is easiest
Most people take magnesium glycinate in the evening as part of winding down. Our Magnesium Glycinate provides 275 mg of magnesium per three-capsule serving, under the 350 mg daily upper limit for supplemental magnesium set by the Institute of Medicine (Institute of Medicine, 1997). More in our guide to the best time to take magnesium.
A simple daily routine
- Morning or post-workout: 3 to 5 g of creatine in a glass of water or your shake.
- Evening: your magnesium glycinate serving with dinner or about an hour before bed.
- All day: drink water regularly, especially on training days.
Prefer to take them at the same time? That's fine too. There's no research showing you need to separate them, so pick whatever routine you'll stick to.
Tips to get the most from both
- Be consistent. Creatine stores build over a few weeks of daily use, and the magnesium sleep trial ran for four weeks.
- Don't double up on magnesium. If your multivitamin or another product also contains magnesium, add it all up and keep supplemental magnesium at or under 350 mg a day.
- Eat magnesium-rich foods. Pumpkin seeds, almonds, spinach, black beans and dark chocolate all count toward your total.
- Train with purpose. Creatine supports performance best when it's paired with regular resistance training.
Is it safe?
For healthy adults, creatine monohydrate at 3 to 5 g a day has one of the strongest safety records of any supplement (Kreider et al., 2017). Magnesium glycinate is well tolerated by most people when taken within the upper limit. If you're under 18, have a kidney condition, are pregnant or nursing, or take any regular medicine, check with your doctor before starting either one.
Frequently asked questions
Can I mix creatine and magnesium glycinate in the same drink?
You can take your magnesium capsules with the same glass of water you mix your creatine into. There's no known reason to keep them apart.
Does magnesium help creatine absorb better?
Evidence is limited. The one trial testing magnesium-bound creatine found it performed similarly to regular creatine, without an extra benefit.
Will creatine keep me awake if I take it at night with magnesium?
Creatine isn't a stimulant, so most people can take it any time of day. If you notice it affects your evenings, simply take it in the morning.
Can I add other supplements to this stack?
Many people add lion's mane or ashwagandha to a creatine and magnesium routine. See creatine for students and can you take magnesium with vitamin D3 for more pairing guides.
The bottom line
Yes, you can take creatine and magnesium glycinate together. Research on the combination is limited, and there's no evidence that magnesium supercharges creatine, but each one has its own research and they fit neatly into the same day: creatine in the morning or after training, magnesium glycinate in the evening.
Ready to build your routine? Shop Creatine Monohydrate and Magnesium Glycinate.
References
- Kreider 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. doi:10.1186/s12970-017-0173-z (PubMed 28615996)
- Avgerinos et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology. 2018. doi:10.1016/j.exger.2018.04.013 (PubMed 29704637)
- Schuster et al. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep. 2025. doi:10.2147/NSS.S524348 (PubMed 40918053)
- Selsby et al. Mg2+-Creatine Chelate and a Low-Dose Creatine Supplementation Regimen Improve Exercise Performance. The Journal of Strength and Conditioning Research. 2004. doi:10.1519/R-13072.1 (PubMed 15142029)
- Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. 1997. doi:10.17226/5776 (PubMed 23115811)
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
