Magnesium Glycinate
A highly bioavailable form of magnesium known for its calming and relaxing properties.
Also known as: Magnesium Bisglycinate • Magnesium Diglycinate
Overview
Magnesium Glycinate is a chelated form of magnesium, bound to the amino acid glycine. This bonding enhances its absorption and makes it gentle on the stomach. It is particularly favored for its ability to support relaxation, improve sleep quality, and reduce anxiety without the laxative effect common to other magnesium forms.
Key Benefits
Improves Sleep Quality
Glycine itself has calming properties, and when combined with magnesium, it promotes deeper, more restorative sleep.
Reduces Anxiety and Stress
Supports the production of GABA, a neurotransmitter that has a calming effect on the brain.
Supports Muscle Relaxation
Helps to relieve muscle tension and cramps by regulating neuromuscular signals.
Dosage & How to Take
200-400 mg of elemental magnesium per day.
| Purpose | Dose | Notes |
|---|---|---|
| Sleep Support | 200-400 mg | Taken 30-60 minutes before bed. |
| Anxiety Relief | 150-300 mg | Can be taken in divided doses throughout the day. |
Best Time to Take
Best taken in the evening to promote relaxation and sleep.
With or Without Food
Can be taken with or without food, but taking it with a meal may further reduce any risk of stomach upset.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Magnesium Glycinate Powder | High | Flexible dosing and mixing into drinks. | May have a slightly sweet taste due to glycine. |
| Magnesium Glycinate Capsules | High | Convenience and precise dosing. | Most common form available. |
Side Effects & Safety
Common
- Generally well-tolerated.
Rare
- Diarrhea
- nausea
- stomach cramps (at very high doses).
Contraindications
- Individuals with kidney failure should consult a doctor before supplementing with magnesium.
Interactions
Magnesium can decrease the absorption of these drugs.
Absorption of bisphosphonates can be reduced by magnesium.
Scientific Research
The effect of magnesium supplementation on primary insomnia in elderly
Magnesium supplementation appeared to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.
Food Sources
Products With Magnesium Glycinate
3 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.