SupplementWell-studiedMineral
Magnesium Glycinate
Half-life
~42 days
What is Magnesium Glycinate?
Highly bioavailable form of magnesium bound to glycine. Best for sleep, muscle relaxation, and anxiety. Glycine itself is calming.
How Magnesium Glycinate works
Magnesium acts as a physiological NMDA antagonist, activates GABA-A receptors, and serves as cofactor for 300+ enzymes. Glycine chelation improves absorption via intestinal amino acid transporters and glycine adds its own calming CNS effects.
Benefits & uses
- Supports sleep & relaxation
- Muscle recovery/cramp relief
- Calms nervous system
- Well tolerated (no laxative effect)
Common uses: Sleep quality, muscle relaxation, anxiety reduction, insulin sensitivity, HRV improvement.
RecoveryCognitive
Magnesium Glycinate dosage
- Typical dose
- 200–400 mg elemental magnesium at bedtime. Up to 600 mg in divided doses. Deficiency correction takes 3–6 months.
Magnesium Glycinate half-life
~42 days (tissue magnesium half-life)
Magnesium Glycinate side effects
Loose stools at high doses (less so than oxide). Glycinate form is very well tolerated.
- Loose stools at high doses (magnesium's osmotic laxative effect)
- Drowsiness if taken in morning (take at night)
- Very well tolerated overall
- Well tolerated
- Mild GI at high doses
Commonly stacked with
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