Magnesium (Glycinate)
Plain-language research summary.
Detail
sleeprecoverystressrelaxation
Gentle chelated form; commonly used for sleep quality, relaxation, and muscle comfort. High bioavailability with minimal GI disturbance.
Common Dietary Sources
- Leafy greens, nuts, seeds, legumes, whole grains, cocoa
- Some mineral waters (variable content)
How the Body Uses It
Magnesium is a cofactor in hundreds of enzymatic reactions including ATP metabolism and neuromuscular conduction. Glycine chelation may aid tolerability and relaxation.
Supplement Origins
Produced by chelating elemental magnesium with the amino acid glycine; chelates and salts differ in absorption and GI effects.
Possible Uses
- Sleep quality, muscle relaxation
- Filling dietary shortfalls
- Stress-related tension
Long-Term Use
Generally well-tolerated when total intake (diet + supplement) is appropriate and renal function is normal. Review meds for timing conflicts.
Dose Guidance
Studied
200–400 mg elemental Mg/day
Often taken in evening; separate from certain meds for absorption.
Forms
Magnesium glycinate (bisglycinate)
Standardization: Chelated; elemental Mg varies by product
Delivery
Coming soon.
Evidence & Studies
Improved subjective sleep quality in older adults with insomnia
References
Safety & Cautions
Cautions
- High doses may loosen stools in sensitive individuals
- Kidney disease—monitor total Mg
Contraindications
- Severe renal impairment
Interactions
- Separately dose from tetracycline/fluoroquinolone antibiotics
- Separate by ≥2 hours from thyroid medications