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Magnesium Glycinate

73
evidence score
vitamin mineral
376 studies
magnesium bisglycinatemagnesium diglycinatechelated magnesium+1 more

Magnesium glycinate is magnesium chelated to glycine, offering superior bioavailability and GI tolerance compared to cheaper forms (oxide, sulfate, citrate). Magnesium is a cofactor in over 300 enzymatic reactions including ATP synthesis, DNA repair, and protein synthesis. An estimated 50-75% of US adults are deficient. Deficiency correlates strongly with poor sleep, anxiety, muscle cramps, hypertension, and impaired glucose metabolism. Glycinate form is the preferred choice for neurological, sleep, and stress applications.

Evidence

Moderate evidence

Safety

Unknown safety profile

Clinical Status

No formal phase listed

Research Sync

Feb 19, 2026

Dosing

Typical
400 mg
200 mgRange800 mg
Frequencydaily (evening preferred)

Set height & weight in Settings to see your dose.

Pharmacology

Half-life~24-48 hours (tissue saturation kinetics; not plasma half-life)
OnsetAcute sleep and muscle relaxation: 30-60 min; chronic stress and cortisol reduction: 4-8 weeks of consistent dosing
DurationContinuous with daily use; tissue levels deplete slowly over 1-2 weeks of cessation
Routes
oral

Evidence Score

73
Level B — Moderate
376 studies indexed · 5 meta-analyses
Scoring Factors
Volume(40%)~52/100
Quality(30%)~47/100
Sample Size(10%)~100/100
Consistency(10%)~100/100
Replication(5%)~100/100
Recency(5%)~100/100

Scores estimated from study counts. Exact breakdown computed after research sync.

Evidence Levels
AScore ≥75 with at least 1 meta-analysis and 3+ RCTs
BScore ≥50 with at least 1 RCT or meta-analysis
CScore ≥25 — observational or animal evidence only
DScore <25 — very limited or preclinical data

Plain-English Snapshot

Magnesium Glycinate is currently categorized as a vitamin mineral compound.

Evidence is moderate (73/100): promising signal from 376 indexed studies, but context and population still matter.

Safety scoring is incomplete. Start conservatively and monitor carefully.

Core mechanism

NMDA receptor voltage-dependent block, calcium channel regulation, HPA axis modulation, ATP synthesis cofactor, melatonin precursor support

Practical Context

Strongest current signals

  • Level B: Comparison of Diabetic Nephropathy Markers in Diabetic Patients With Insomnia Before and After Potassium and Magnesium Supplementation: A Randomized Controlled Trial.
  • Level B: Quantitative sensory testing of pain in osteoporosis: a pilot randomized clinical trial with magnesium supplementation.
  • Level B: Is there diurnal variation in neuroprotective and thrombolytic therapy effect upon acute cerebral ischemia outcome?

Compound Profile