Supplement
Magnesium Glycinate
SaveMagnesium bound to the amino acid glycine, offering high bioavailability with minimal laxative effect. The glycine component may independently contribute to calming and sleep-promoting effects.
Quick verdict
One of the best-tolerated magnesium forms. Preferred for sleep, anxiety, and muscle relaxation due to dual benefits of magnesium and glycine.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Magnesium glycinate (bisglycinate) has high bioavailability and low GI side effects compared to citrate or oxide. Glycine itself is an inhibitory neurotransmitter that promotes sleep and calm. The combination may be synergistic for sleep quality and stress reduction.
Benefits
- Highly bioavailable with minimal GI side effects
- Glycine component supports sleep and relaxation
- Well-suited for long-term daily magnesium supplementation
Dosage notes
200-400 mg elemental magnesium daily. Often taken in the evening for sleep support. Can be split into two doses.
Side effects
- Very well-tolerated
- Mild drowsiness (often desired)
- Rare GI effects compared to other forms
Who should be cautious
Well-tolerated. Still requires caution in renal impairment. May cause mild drowsiness.
What this page cannot tell you
More expensive per milligram of elemental magnesium than citrate or oxide. Calming effects may partly reflect glycine rather than magnesium per se.
Leaderboard scores
- Sleep55
- Anxiety50
- Stress50
- Recovery45
- Muscle40
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