Magnesium Glycinate
Also known as: Magnesium Bisglycinate, Chelated Magnesium, Buffered Magnesium
Category
mineral
FDA Status
gras
Safety
low
Forms
3 types
What is Magnesium Glycinate?
Magnesium glycinate is a highly bioavailable form of magnesium chelated with glycine. It's excellent for sleep, relaxation, and muscle recovery with minimal GI side effects.
thumb_upBenefits
- checkImproved sleep quality
- checkMuscle relaxation
- checkReduced anxiety
- checkBetter recovery
How Does Magnesium Glycinate Work?
Magnesium activates GABA receptors and is required for 300+ enzymatic reactions. Glycine provides additional calming effects.
scaleDosage Guidelines
Recommended
200-400mg elemental magnesium
Minimum
100mg
Maximum
600mg
Timing: Evening, 30-60 minutes before bed
With food: Yes, recommended
Note: Dosage refers to elemental magnesium. Check supplement label for actual content.
Side Effects & Safety
warningPotential Side Effects
- • Laxative effect at high doses
- • Drowsiness
do_not_disturbContraindications
- • Kidney disease
- • Heart block
Drug Interactions
Magnesium Glycinate may interact with certain medications.
- arrow_rightMay reduce absorption of some antibiotics and bisphosphonates
scienceScientific Evidence
Improves sleep quality
moderate evidenceGood evidence for sleep improvements, especially in those with deficiency.
Based on 300 studies
shopping_bagWhere to Buy Magnesium Glycinate
No product recommendations available at this time.
swap_horizLegal Alternative To
Magnesium Glycinate is commonly used as a legal alternative to these restricted substances:
Learn More
Research articles and educational resources
Scientific Research
From PubMed • 2 peer-reviewed studies
Combined vitamin D and magnesium supplementation does not influence markers of bone turnover or glycemic control: A randomized controlled clinical trial.
High-dose vitamin D supplementation can increase total osteocalcin concentrations that may reduce insulin resistance in individuals at risk for prediabetes or diabetes mellitus. Magnesium is a cofactor in vitamin D metabolism and activation. The purpose of this study was to determine the combined effect of vitamin D and magnesium supplementation on total osteocalcin concentrations, glycemic indices, and other bone turnover markers after a 12-week intervention in individuals who were overweight and obese, but otherwise healthy. We hypothesized that combined supplementation would improve serum total osteocalcin concentrations and glycemic indices more than vitamin D supplementation alone or a placebo. A total of 78 women and men completed this intervention in 3 groups: a vitamin D and magnesium group (1000 IU vitamin D3 and 360 mg magnesium glycinate), a vitamin D group (1000 IU vitamin D3), and a placebo group. Despite a significant increase in serum 25-hydroxyvitamin D concentrations in the vitamin D and magnesium group compared with the placebo group (difference = 5.63; CI, -10.0 to -1.21; P = .001) post-intervention, there were no differences in serum concentrations of total osteocalcin, glucose, insulin, and adiponectin or the homeostatic model assessment of insulin resistance (HOMA-IR) among groups (P > .05 for all). Additionally, total osteocalcin (β = -0.310, P = .081), bone-specific alkaline phosphatase (β = 0.004, P = .986), and C-terminal cross-linked telopeptide (β = 0.426, P = .057), were not significant predictors of HOMA-IR after the intervention. Combined supplementation was not associated with short-term improvements in glycemic indices or bone turnover markers in participants who were overweight and obese in our study. This trial was registered at clinicaltrials.gov (NCT03134417).
The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial.
Poor vitamin D and magnesium status is observed in individuals who are overweight and obese (Owt/Ob) and is often associated with a heightened risk of cardiovascular disease. Magnesium is a cofactor that assists vitamin D metabolism. We aimed to determine the efficacy of a combined magnesium and vitamin D regimen compared with vitamin D only on increasing serum 25-hydroxyvitamin D (25OHD) concentrations and the effects of these supplements on cardiometabolic outcomes.