Browse/Essential Mineral
Essential Mineral

Magnesium Glycinate

01 / OVERVIEW

What this compound does

WHAT IT DOES

Magnesium glycinate is a supplement that helps your body get enough magnesium, an important mineral for many bodily functions. It supports your muscles, keeps your heart healthy, and helps your brain work better. Many people take it to feel more relaxed and to improve their sleep quality.

KEY BENEFITS
Supports muscle function and recovery
Promotes relaxation and better sleep
Helps maintain heart health
Aids in energy production
Contributes to bone health
BEST FOR
  • • Individuals experiencing muscle cramps
  • • People with sleep difficulties
  • • Athletes looking for recovery support
  • • Adults with low magnesium levels
  • • Those managing stress
WHAT TO EXPECT

Users may start to notice benefits within a few days to a week, such as improved sleep quality and reduced muscle tension. Effects can vary based on individual health and dosage.

WHO SHOULD AVOID THIS
  • • Individuals with kidney disease
  • • People taking certain medications for heart conditions
  • • Pregnant or breastfeeding women
  • • Those with severe gastrointestinal disorders
MYTHS & FACTS
Myth: Magnesium glycinate is just a fancy name for magnesium.
Fact: Magnesium glycinate is a specific form of magnesium that is bound to glycine, which may enhance absorption and reduce gastrointestinal side effects compared to other forms.
Myth: All magnesium supplements are the same.
Fact: Different forms of magnesium have varying levels of absorption and effects on the body, making some forms more suitable for specific health needs.
At a glance
Typical dose
200-400 mg/day
Evidence
—
Studies indexed2
How it's made

Production details below.

Options to buy

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03 / DOSAGE

How much, when

MAINTENANCE

200-400 mg/day

start low, titrate

TIMING

Magnesium Glycinate — Bedtime dose

Take with food (light meal)

⚠ May cause drowsiness — ideal for bedtime.
02 / EVIDENCE

Peer-reviewed studies

  • PMID: 23853635

    Sleep support

    RCTs suggest magnesium can improve sleep quality in deficient adults.

    A
  • PMID: 28445426

    Anxiety support

    Systematic review found magnesium may help mild anxiety.

    B
  • PMID 23853635 · 2012Systematic Review

    Effect of Magnesium Supplementation on Sleep Quality: A Systematic Review

    Magnesium supplementation improved subjective sleep quality in elderly adults with insomnia.

    A
  • PMID 28445426 · 2017 · n=2612Systematic Review

    Magnesium and Anxiety: Systematic Review and Meta-Analysis

    Suggestive evidence that magnesium supplementation may benefit subjective anxiety in vulnerable populations.

    B
  • PMID 28150351 · 2017 · n=44RCT

    Oral Magnesium Supplementation in Athletes: Effects on Physical Performance

    Magnesium supplementation improved muscle recovery and exercise performance in magnesium-deficient athletes.

    B
  • PMID 14596323 · 2003 · n=46Crossover RCT

    Bioavailability of Different Magnesium Forms in Healthy Adults

    Magnesium glycinate showed superior bioavailability compared to oxide and citrate forms.

    A
  • PMID 23969766 · 2013 · n=14232Prospective Cohort

    Magnesium Status and Cardiovascular Disease Risk

    Higher serum magnesium associated with lower risk of cardiovascular events.

    A
04 / INTERACTIONS

Medicine interactions

  • Diuretics· loop diuretics

    Loop diuretics can lead to increased magnesium excretion.

    → Monitor magnesium levels and consider supplementation.

    HIGH

  • Antibiotics· tetracycline

    Magnesium can bind to certain antibiotics, reducing their effectiveness.

    → Separate dosing by at least 2 hours.

    MODERATE

  • Blood pressure medications· ACE inhibitors

    Magnesium may enhance the effects of blood pressure medications.

    → Monitor blood pressure regularly.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.