Magnesium Glycinate
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Magnesium Glycinate. Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.
How it works. Glycine chelation improves absorption and provides additional calming glycine.
What the research supports. 1 graded claims. Strongest: Improves sleep & reduces cramps (moderate).
How much to take. Typical dose: 200–400 mg elemental, evening.
Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.
Stacking. Pairs well with Magnesium glycinate, L-theanine, Ashwagandha.
Common forms. Available as Magnesium bisglycinate.
Key studies. 8 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Magnesium Glycinate. Anecdotes are not medical advice.
Magnesium Glycinate. Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.
What it is
Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.
Food sources
Goals
How it works
Glycine chelation improves absorption and provides additional calming glycine.
Pathways
- NMDA modulation (glycine)
Effects
- +Sleep quality supports
- ↓Muscle cramping decreases
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Magnesium Glycinate is generally well-tolerated at evidence-based doses
- Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
- Headache or transient fatigue reported by a small fraction of users
Serious
- Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing
Medication interactions
Always disclose Magnesium Glycinate use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Magnesium glycinateComplementary GABAergic calming and improved sleep architecture.
- L-theanineReduces sleep latency without sedation.
- AshwagandhaAdaptogenic HPA-axis modulation.
Common forms
- Magnesium bisglycinate
Key studies
8 studies cited in total.
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.
Opens current human and preclinical literature matching Magnesium Glycinate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Magnesium Glycinate and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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