Magnesium Glycinate
400 mg · Daily, PM
Evidence
- Human Studies
- 50
- Animal Studies
- 30
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Well-established for magnesium generally; the glycinate chelate form specifically has less dedicated long-term data but no unique safety concerns
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
Magnesium is a cofactor in hundreds of enzymatic reactions, including muscle relaxation and nervous system regulation. The glycinate (bisglycinate) chelate form is bound to glycine for better absorption and less GI upset than magnesium oxide or citrate.
Common Protocols
- 200–400 mg daily, typically PM
- Best taken with food
Side Effects
- Mild GI upset at high doses (less common than with other magnesium forms)
- Drowsiness at higher doses
Interactions
- Can reduce absorption of some antibiotics and thyroid medication if taken close together — space doses by a few hours
Practical Details
- Cost
- $
- Typical Dose
- 400 mg
- Storage
- Store in a cool, dry place
Research Links
Sleep quality and muscle relaxation