Magnesium Chelate Glycinate
Also known as: Magnesium chelate glycinate, Magnesium glycinate, Magnesium bisglycinate
Overview
Magnesium bisglycinate, commonly known as magnesium glycinate, is a chelated form of magnesium where the mineral is bound to the amino acid glycine. This specific formulation is synthesized to enhance magnesium's bioavailability and reduce gastrointestinal side effects often associated with other magnesium forms, such as magnesium oxide. It is primarily used as a dietary supplement to address magnesium deficiency, support various physiological functions including muscle and nerve health, improve sleep quality, and potentially reduce inflammation. Its gentle nature on the digestive system makes it a preferred choice for individuals sensitive to other magnesium salts. While magnesium supplementation in general is well-researched, specific studies on magnesium glycinate are growing, showing promising results for its targeted benefits.
Benefits
Magnesium bisglycinate offers several evidence-based benefits. It has been shown to reduce inflammatory markers such as C-reactive protein (CRP) and increase nitric oxide (NO) levels, which may contribute to cardiovascular health. A systematic review and meta-analysis of randomized controlled trials (RCTs) supports these anti-inflammatory effects, although the specific forms and doses of magnesium varied across studies. For sleep quality, magnesium glycinate has demonstrated modest improvements. A randomized double-blind crossover trial involving 31 participants showed significant improvements in sleep efficiency and mood with 1 gram per day of magnesium glycinate over two weeks. A broader systematic review of 9 studies also indicated an association between magnesium status and better sleep, though more extensive RCTs are needed. Women may experience greater anti-inflammatory effects, and individuals with existing magnesium deficiencies or poor sleep quality are likely to benefit most. Effects on metabolic syndrome and muscle cramps are less conclusive, with some studies showing no significant improvements or weak evidence.
How it works
Magnesium bisglycinate functions by providing magnesium, an essential mineral that acts as a cofactor in over 300 enzymatic reactions throughout the body. These reactions are crucial for regulating inflammation, muscle contraction, nerve transmission, and energy metabolism. By modulating inflammatory pathways, magnesium can reduce markers like CRP. It influences nervous system excitability, which contributes to its ability to improve sleep and mood, potentially through its interaction with NMDA receptors. Magnesium also affects vascular function by promoting nitric oxide production. The chelation with glycine is key to its mechanism, as glycine enhances intestinal absorption and minimizes gastrointestinal side effects compared to less bioavailable magnesium salts, ensuring more magnesium reaches systemic circulation to exert its effects.
Side effects
Magnesium bisglycinate is generally considered safe and well-tolerated when taken within recommended dosages. Due to its chelated form, it is less likely to cause gastrointestinal discomfort compared to other magnesium supplements. Mild gastrointestinal issues are rare. At higher doses, some individuals may experience uncommon side effects such as diarrhea or loose stools, though this is less frequent than with other magnesium forms. A rare but serious side effect is hypermagnesemia, which primarily occurs in individuals with severe renal impairment due to their inability to excrete excess magnesium effectively. Magnesium can interact with certain medications, including some antibiotics (e.g., tetracyclines, quinolones), bisphosphonates, and diuretics, potentially affecting their absorption or efficacy. Therefore, individuals on these medications should consult a healthcare professional. It is contraindicated in patients with severe kidney disease. Pregnant women may find it beneficial for leg cramps, but caution is advised for all individuals with pre-existing renal conditions.
Dosage
For general supplementation, a minimum effective dose of around 200-400 mg of elemental magnesium daily is often recommended. Optimal dosage ranges typically fall between 400-600 mg of elemental magnesium per day, depending on individual deficiency status and the specific health indication being addressed. The generally recognized maximum safe dose from supplements to avoid laxative effects is 350 mg of elemental magnesium daily, though higher doses may be used under medical supervision. To enhance absorption and minimize potential gastrointestinal side effects, it is advisable to take magnesium bisglycinate in divided doses with meals. Its chelated form with glycine significantly improves absorption and tolerability compared to other magnesium forms. It is important to avoid taking high-dose calcium or phytate-rich meals simultaneously, as these can interfere with magnesium absorption. Adequate levels of vitamin D and calcium are also important cofactors that support the body's utilization of magnesium.
FAQs
Is magnesium glycinate better absorbed than other forms?
Yes, chelation with glycine significantly improves absorption and reduces laxative effects compared to less bioavailable forms like magnesium oxide or sulfate.
Can magnesium glycinate improve sleep?
Evidence suggests modest improvements in sleep quality and mood, particularly in individuals experiencing poor baseline sleep, making it a popular choice for sleep support.
Is magnesium glycinate safe for long-term use?
Generally, yes, it is safe for long-term use at recommended doses. However, individuals with renal impairment should use it with caution and under medical supervision.
How quickly do the benefits of magnesium glycinate appear?
Improvements in sleep quality may be noticed within two weeks. Other benefits, such as anti-inflammatory effects, may take longer, often several weeks to months.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8838086/ – This systematic review and meta-analysis of multiple RCTs found that magnesium supplementation significantly reduced C-reactive protein (CRP) and increased nitric oxide (NO) levels, suggesting cardiovascular benefits. The study highlighted heterogeneity in magnesium forms and doses, and small sample sizes as limitations.
- https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This review discusses the clinical use and efficacy of magnesium, noting an RCT where 400 mg magnesium chelate daily for 12 weeks did not significantly improve metabolic parameters in metabolic syndrome patients, possibly due to insulin resistance impairing magnesium uptake. It suggests the need for higher doses or longer durations in such populations.
- https://esmed.org/MRA/mra/article/view/5410 – A randomized double-blind placebo-controlled crossover trial (N=31) demonstrated that 1 g/day magnesium glycinate for 2 weeks significantly improved sleep quality, mood, and activity measures in adults with nonclinical insomnia, without adverse events. This study supports its use for sleep enhancement.
- https://pubmed.ncbi.nlm.nih.gov/35184264/ – This systematic review of observational and interventional studies (N=7,582) explored the relationship between magnesium and sleep quality. It found an association between better magnesium status and improved sleep in observational data, but noted mixed results from RCTs, indicating a need for larger and longer trials to confirm efficacy.
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