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evidence · mechanism · dose
Supplements/Mineral

Magnesium Glycinate

Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.

Sleep & RecoveryCortisol ManagementMuscle Growth

Overview

Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.

Natural sources
  • Chelated magnesium
Common forms
  • Magnesium bisglycinate

Mechanism of action

Glycine chelation improves absorption and provides additional calming glycine.

Pathways
  • · NMDA modulation (glycine)

Effects on the body

Supports
Sleep quality
Decreases
Muscle cramping

Organ system effects

Brain & CNS

Sleep-supportive Mg form.

Evidence-based benefits

Improves sleep & reduces cramps

Moderate evidence

Potential side effects

Common
    Rare
      Serious

        Drug interactions

        No notable interactions reported.

        Safety & non-supplemental interactions

        Educational summary — always confirm with your clinician or pharmacist before starting, stopping, or combining with prescription therapy.

        Avoid / monitor with these medications
        • ·Alcohol, benzodiazepines, opioids, sedating antihistamines (additive CNS depression)

        Supplement interactions

        Pairs well with

        None listed.

        Avoid combining with

        No specific avoidances listed.

        Dosing & bioavailability

        Typical dose
        200–400 mg elemental, evening

        Where to buy

        Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

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        Thorne
        Practitioner-grade · NSF tested

        Scientific evidence (8)

        RCTJ Res Med Sci · 2012

        Magnesium glycinate and sleep quality in older adults

        Abbasi B, et al.

        8-week RCT of magnesium in elderly insomniacs.

        Key findings

        Improved insomnia severity, sleep efficiency, and serum cortisol.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — Improves sleep & reduces cramps

        Live PubMed search

        Live results for "Magnesium Glycinate Improves sleep & reduces cramps" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "Improves sleep & reduces cramps". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — randomized controlled trial

        Live PubMed search

        Live results for "Magnesium Glycinate randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — meta-analysis

        Live PubMed search

        Live results for "Magnesium Glycinate meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — pharmacokinetics

        Live PubMed search

        Live results for "Magnesium Glycinate pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — safety adverse events

        Live PubMed search

        Live results for "Magnesium Glycinate safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: Magnesium Glycinate — dose response

        Live PubMed search

        Live results for "Magnesium Glycinate dose response" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching Magnesium Glycinate and "dose response". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewGoogle Scholar · 1970

        Google Scholar: Magnesium Glycinate — clinical evidence

        Live Scholar search

        Cross-database citation index for Magnesium Glycinate as it relates to "clinical evidence".

        Key findings

        Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

        Open study
        Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.