Magnesium Glycinate
A highly bioavailable form of magnesium chelated with glycine. The glycine component adds its own calming effects (inhibitory neurotransmitter), making this form particularly effective for anxiety, sleep, and stress. Better tolerated than magnesium citrate or oxide with fewer GI side effects. Magnesium deficiency affects an estimated 50-80% of adults and directly impairs cognitive function.
Dosage
Standard: 200-400 mg elemental magnesium daily (note: magnesium glycinate is ~14% elemental magnesium by weight, so 2000 mg magnesium glycinate provides ~280 mg elemental). Take in the evening for sleep benefits. Can be split into 2 doses.
Dosages shown are for research reference only. Always consult a qualified healthcare provider.
Half-Life
12-17 hours
Administration
Oral (capsules, powder, tablets). Well-tolerated. Take with or without food.
Shop Magnesium Glycinate
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Mechanism of Action
Magnesium is required for over 300 enzymatic reactions including neurotransmitter synthesis (tyrosine hydroxylase, tryptophan hydroxylase), energy production (ATPases, kinases, glycolytic enzymes), and DNA repair (PARP, DNA polymerases). In the brain, magnesium blocks NMDA receptors at the voltage-dependent Mg2+ binding site within the channel pore (GluN1/GluN2 subunits), preventing excessive calcium influx and excitotoxicity — Mg2+ is displaced only upon depolarization and glycine/glutamate binding. The glycine component activates inhibitory glycine receptors (GlyR alpha1/alpha2) in the brainstem and spinal cord, and serves as an obligatory co-agonist at the GluN1 glycine site of NMDA receptors. Glycine also modulates NMDA receptor function. Together, magnesium and glycine produce calming effects through complementary inhibitory mechanisms: reduced glutamatergic excitability and enhanced inhibitory neurotransmission.
Regulatory Status
Dietary supplement worldwide. No prescription required.
Risks & Safety
Common
Mild drowsiness (often desired), loose stools at high doses (less than with other forms).
Serious
Avoid high doses with kidney impairment.
Rare
Diarrhea, nausea.
Compare Magnesium Glycinate With
Research Papers
8Published: December 12, 2019
AI Summary
Brain magnesium levels were found increased in all magnesium acetyl taurate administered subjects. Although passive paracellular mechanism by solvent drag is the main mechanism of Mg absorption, other factors (electrochemical gradient effects, transcellular transporter mechanisms, magnesium status) should be effective on our results.
Published: August 8, 2023
AI Summary
Recent researches suggests magnesium as an adjuvant medication for COVID 19 patients. Propranolol significantly increased the percentage relaxation in magnesium treated group compared to the control.
Published: February 21, 2023
AI Summary
Additionally, total osteocalcin (β = -0.310, P = .081), bone-specific alkaline phosphatase (β = 0.004, P = .986), and C-terminal cross-linked telopeptide (β = 0.426, P = .057), were not significant predictors of HOMA-IR after the intervention.
Published: March 31, 2022
AI Summary
Poor vitamin D and magnesium status is observed in individuals who are overweight and obese (Owt/Ob) and is often associated with a heightened risk of cardiovascular disease. We aimed to determine the efficacy of a combined magnesium and vitamin D regimen compared with vitamin D only on increasing serum 25-hydroxyvitamin D (25OHD) concentrations...
Published: September 4, 2022
AI Summary
Magnesium is considered as potential neuroprotective and therapeutic agent, but certain studies have provided evidence of its apoptotic effectiveness in neurons. We aimed to evaluate the possible apoptotic effects of long-term magnesium use in healthy adult rat brains.
Published: February 1, 2026
AI Summary
Abstract too short to summarize.
Published: January 3, 2026
AI Summary
Genetic analysis revealed a novel homozygous missense pathogenic variant of the CYP24A1 gene, crucial for vitamin D metabolism. This case underscores the importance of considering CYP24A1 pathogenic variant in unexplained hypercalcemia.
Published: August 31, 1994
AI Summary
Patients who have undergone ileal resection are at risk for developing magnesium depletion/deficiency because of poor absorption and decreased intake as well as increased endogenous losses. The results of in vitro and in situ studies show that magnesium diglycinate (chelate) represents a highly available form of magnesium that is absorbed in par...
Frequently Asked Questions
What is Magnesium Glycinate used for?
A highly bioavailable form of magnesium chelated with glycine. The glycine component adds its own calming effects (inhibitory neurotransmitter), making this form particularly effective for anxiety, sleep, and stress. Better tolerated than magnesium citrate or oxide with fewer GI side effects. Magnesium deficiency affects an estimated 50-80% of adults and directly impairs cognitive function.
What are the side effects of Magnesium Glycinate?
Common: Mild drowsiness (often desired), loose stools at high doses (less than with other forms). Serious: Avoid high doses with kidney impairment. Rare: Diarrhea, nausea.
How is Magnesium Glycinate administered?
Magnesium Glycinate is administered via oral (capsules, powder, tablets). well-tolerated. take with or without food..
What is the half-life of Magnesium Glycinate?
The half-life of Magnesium Glycinate is 12-17 hours.
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