Recovery · Evidence Moderate
Magnesium Glycinate
A well-tolerated form of magnesium sometimes used to support sleep and muscle relaxation.
Dosage
200–400 mg elemental magnesium
Timing
Evening
Evidence
Moderate
Overview
Magnesium is an under-consumed mineral in many modern diets. The glycinate form is well absorbed and easier on the gut than magnesium oxide or citrate at higher doses.
Benefits
- →Corrects magnesium deficiency
- →May support subjective sleep quality
- →Well-tolerated versus other magnesium forms (less laxative effect)
Best for
Stacks with
Side effects
- • Loose stools at higher doses (less common with the glycinate form)
Warnings & cautions
- ⚠Consult a physician if you have kidney disease.
- ⚠Stay below the tolerable upper intake for supplemental magnesium (~350 mg/day for adults) unless directed by a physician.
Drug & condition interactions
- • May interact with certain antibiotics and osteoporosis medications — separate dosing.
Evidence notes
Correcting magnesium deficiency has clear benefits. Effects of supplementing above sufficiency on sleep quality are modest.
Research references
- [1] Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. — J Res Med Sci, 2012; 17:1161–1169
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.
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