Typical dose
200-400 mg of elemental magnesium daily, typical...
Oral
Oral safety: very low
About this supplement
Magnesium glycinate (also known as magnesium bisglycinate) is a chelated form of magnesium where magnesium is bound to two glycine molecules. This chelation enhances bioavailability and absorption in the gastrointestinal tract compared to inorganic magnesium salts. Glycine is a non-essential amino acid that serves as a calming neurotransmitter and may contribute additional benefits. This form is particularly valued for its high elemental magnesium content (approximately 14-16%), excellent tolerability with minimal laxative effect, and efficient cellular uptake. It is widely used in dietary supplements to address magnesium deficiency and support neurological, muscular, and metabolic functions.
How much to take
- Typical amount
- 200-400 mg of elemental magnesium daily, typically divided into 2-3 doses.
- Suggested range
- 100-500 mg elemental magnesium daily
Potential benefits
Benefits linked to this supplement form:
Anxiety Relief
Research strength: Moderate
Sleep QualityResearch strength: Strong
Bone HealthResearch strength: Very strong
Muscle RelaxationResearch strength: Strong
Energy ProductionResearch strength: Very strong
Sleep Quality ImprovementResearch strength: Moderate
Bone Health SupportResearch strength: Strong
Corrects Magnesium DeficiencyResearch strength: Strong
Muscle Relaxation & Cramp ReliefResearch strength: Moderate
Gentle on Gastrointestinal SystemResearch strength: Strong
Mood and Cognitive SupportResearch strength: Early
Muscle Function and RelaxationResearch strength: Strong
Neurological and Stress SupportResearch strength: Moderate
Improved Bioavailability and TolerabilityResearch strength: Strong
Things to watch for
Possible side effects linked to this form:
Health goals
Needs and goals this form may help with:
- Sleep Quality Sleep
- Falling Asleep Sleep
- Staying Asleep & Night Waking Sleep
- Circadian Rhythm & Shift Support Sleep
- Calming Bedtime Routine Sleep
- Daytime Energy & Stamina Recovery
- Fatigue & Low Energy Recovery
- Muscle Building & Strength Recovery
- Exercise Recovery & Muscle Soreness Recovery
- Joint Mobility & Stiffness Recovery
- Joint Comfort After Activity Recovery
- Topical Muscle & Joint Comfort Recovery
- Blood Pressure Wellness Longevity
- Circulation & Vascular Comfort Longevity
- Bone Density & Strength Longevity
- Healthy Aging & Cellular Vitality Longevity
- Sun Protection & Photoaging Care Longevity
- Calm & Nervous Tension Mental wellness
- Stress Resilience & Overwhelm Mental wellness
- Mood Stability & Outlook Mental wellness
- Cortisol & Stress Hormone Balance Mental wellness
- Aromatherapy & Relaxation Mental wellness
- Sleep Support
- Stress & Anxiety Management
- Bone Health Support
- Magnesium Deficiency
- Muscle Cramps & Spasms
- Muscle Cramps and Spasms
- Sleep Quality Support
- Stress and Anxiety Management
- Bone Health Maintenance
Other forms of Magnesium
Compare absorption and active amounts with sibling forms:
Magnesium
Magnesium Alpha-Ketoglutarate
Magnesium aluminometasilicate
Magnesium ascorbate
Magnesium ascorbate
Magnesium Beta-Hydroxybutyrate
Magnesium borate
Magnesium carbonate
Magnesium Citrate
Magnesium citrate laurate
Magnesium citrate malate
Magnesium citrate oxide
Magnesium Creatine
Magnesium Fructo-Oligosaccharides
Magnesium Glycinate
Magnesium hydrogen sulfate
Magnesium hydroxide
Magnesium hydroxycitrate
Magnesium L-Threonate
Magnesium Lysinate Glycinate
Highly bioavailable form of magnesium; gentle on the stomach.
Magnesium Malate
Magnesium Octanoate
Magnesium Oligofructose
Magnesium Oxide
Magnesium peroxide
Magnesium Salicylate
Magnesium Silicate
Magnesium stearate
Magnesium Stearate
Magnesium tanshinoate B
Magnesium tartrate
Magnesium Taurate
Magnesium Taurinate
Magnesium threonate
Technical details â–¼
Chemical ID (CAS)
14783-68-7
Formula
C4H8MgN2O4
Physical properties
Typically a fine, white to off-white crystalline powder. Soluble in water. Odorless. Stable under normal storage conditions.
How it’s made
Produced synthetically via a chelation reaction where magnesium oxide or magnesium hydroxide is reacted with glycine under controlled conditions. The process involves heating and pH adjustment to form the stable magnesium bisglycinate complex.