Magnesium Glycinate

Also known as: magnesium bisglycinate, chelated magnesium

Grade A — Strong Evidencemineralsleeprecovery

Recommended Dosage

200–400 mg

Evening, 30-60 min before bed

Magnesium glycinate is one of the most bioavailable and well-tolerated forms of magnesium, chelated with the amino acid glycine. Magnesium is involved in over 300 enzymatic reactions in the body, yet studies suggest up to 68% of Americans don't meet the recommended daily intake. The glycinate form is particularly valued for its calming properties — glycine itself is an inhibitory neurotransmitter — making it ideal for evening use. Clinical research shows significant benefits for sleep quality, stress reduction, and mood support.

TL;DR: Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

🌙Sleep💪Muscle & Recovery🧘Stress & Anxiety😊Mood
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Forms Comparison

Magnesium Glycinate

✓ High Absorption

Chelated with glycine for high absorption and calming effect. Least likely to cause GI issues.

sleepanxietygeneral deficiency

Magnesium L-Threonate

✓ High Absorption

Only form shown to significantly cross the blood-brain barrier. Premium priced.

cognitive functionbrain agingmemory

Magnesium Citrate

~ Moderate Absorption

Good bioavailability and affordable. Has a mild laxative effect at higher doses.

constipationgeneral supplementation

Magnesium Oxide

✗ Low Absorption

Cheapest form but only ~4% absorption. Mostly used as a laxative.

laxative effectbudget option

Magnesium Taurate

✓ High Absorption

Chelated with taurine, which has its own cardiovascular benefits.

heart healthblood pressure

Magnesium Malate

~ Moderate Absorption

Chelated with malic acid, which supports energy production.

muscle painenergyfibromyalgia

Interaction Warnings

Antibiotics (tetracyclines, quinolones)Moderate

Reduces antibiotic absorption. Separate by 2+ hours.

BisphosphonatesModerate

Reduces absorption of osteoporosis drugs.

⚠️ Important Notes

  • High doses may cause loose stools
  • Reduce dose if kidney function is impaired

Clinical Evidence (2 studies)

The effect of magnesium supplementation on primary insomnia in elderly

Abbasi B et al. (2012) — J Res Med Sci

Significant improvement in sleep time, sleep efficiency, and melatonin levels

View on PubMed

Magnesium intake and depression in adults

Tarleton EK et al. (2017) — J Am Board Fam Med

Supplementation effective for mild-to-moderate depression

View on PubMed

Related Supplements

Ashwagandha

Grade A — Strong Evidence

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

Tongkat Ali

Grade C — Preliminary

Southeast Asian herb with emerging evidence for cortisol reduction and hormonal support.

Tart Cherry

Grade B — Moderate Evidence

Natural source of melatonin and anti-inflammatory compounds. Evidence for sleep quality improvement and one of the best supplements for DOMS reduction.

Apigenin

Grade B — Moderate Evidence

Flavonoid from chamomile. Binds GABA-A receptor for mild sedation and anxiety relief. Also inhibits CD38 (NAD+ preservation).

🧪 Get Your Personalized Stack

See how Magnesium Glycinate fits with your goals and current supplements — AI-powered, evidence-graded recommendations.

⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.