Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium — the essential mineral bonded to two molecules of the amino acid glycine. It is among the most bioavailable and well-tolerated forms available, delivering meaningful mineral supplementation without the gastrointestinal side effects common to cheaper forms like oxide.

Magnesium acts as a cofactor in over 300 enzymatic reactions, including ATP energy production, protein synthesis, DNA repair, and neuromuscular signaling. Glycine independently supports relaxation and sleep quality through its action on NMDA receptors and glycine receptors in the central nervous system, making this combination particularly effective for sleep and stress applications.

200–400 mg elemental magnesium/day. Note: dose refers to elemental magnesium content, not total compound weight. Typically taken in the evening. Most clinical trials use 300–400 mg/day for sleep and anxiety outcomes.

Glycinate / Bisglycinate: Highest bioavailability, minimal GI distress, ideal for sleep and recovery | Malate: Excellent for energy and muscle-related goals; good bioavailability | Threonate (Magtein®): Only form shown to cross the blood-brain barrier; best for cognitive goals | Citrate: Good bioavailability but may cause loose stools at higher doses | Oxide: Only ~4% bioavailability — primarily a laxative, not a nutritional supplement

The tolerable upper intake level from supplements is 350 mg/day elemental magnesium. Very high doses cause diarrhea. Generally extremely well tolerated in the glycinate form. Caution in severe kidney disease. This information is educational and is not medical advice.

SuppsBuddy flags Magnesium Oxide as a low-quality form and reduces the ingredient quality score accordingly. Products using glycinate, malate, or threonate receive full marks. The engine validates that elemental magnesium dose sits within the clinically supported range.