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Magnesium Glycinate

Sleep · stress · muscle relaxation

Strong evidenceVeganCore ingredient666 studies on PubMedRead the research
Medically reviewed by Sarah Khan, Dietitian· Updated 30 May 2026
Last reviewed: May 30, 2026

Magnesium Glycinate: Sleep · stress · muscle relaxation. Bioavailable, gentle, non-laxative magnesium. Supports sleep quality, calms the nervous system, eases muscle tension. Standard dose 400 mg elemental, taken in the evening, about $14/month. Evidence rating: strong evidence.

Where to buy

Doctor's Best High Absorption Magnesium Glycinate
Recommended
Doctor's Best, Magnesium Glycinate
400 mg elemental · Evening · ~$14/month

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All product options

Doctor's Best High Absorption Magnesium GlycinateBestseller
High Absorption Magnesium Glycinate
Doctor's Best
240 tablets · $18 · ★ 4.7
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NOW Foods Magnesium GlycinateBest Value
Magnesium Glycinate
NOW Foods
180 tablets · $15 · ★ 4.7
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KAL Magnesium Glycinate 400Premium
Magnesium Glycinate 400
KAL
180 tablets · $22 · ★ 4.7
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Thorne Magnesium Bisglycinate (powder)Premium
Magnesium Bisglycinate (powder)
Thorne
187 g · $42 · ★ 4.7
Buy on iHerb →

What is Magnesium Glycinate?

Magnesium glycinate combines the essential mineral magnesium with the amino acid glycine, creating one of the most bioavailable and gentle forms of magnesium available. Glycine itself has calming properties, which makes this form especially well-suited for evening use to support sleep quality and nervous system relaxation. An estimated 50% of adults in industrialized countries fall short of daily magnesium needs, a deficit linked to poor sleep quality, muscle tension, anxiety, and elevated blood pressure. Unlike magnesium citrate, glycinate does not cause laxative effects, making it appropriate for higher daily doses. Standard intake is 200-400 mg of elemental magnesium per evening, with food. People with kidney disease should consult a healthcare professional before using magnesium supplements, as impaired kidneys can accumulate magnesium.

Bioavailable, gentle, non-laxative magnesium. Supports sleep quality, calms the nervous system, eases muscle tension.

Natural food sources

Where possible, get Magnesium Glycinate from whole foods first. Common dietary sources include:

Pumpkin seedsDark leafy greens (spinach)AlmondsBlack beansDark chocolate

Stacks that include Magnesium Glycinate

◎
The Foundation Stack
The three supplements almost everyone benefits from.
☾
The Sleep Stack
Deeper sleep, fewer trips to the bathroom.
♡
The Stress Stack
Calmer baseline, no sedation.
↺
The Recovery Stack
Train harder. Recover faster.
○
The Healthy Aging Stack
Age slower. Move better. Stay sharp.
♀
The Hormonal Balance Stack
Smoother cycles, steadier mood.
♀
The Menopause Support Stack
Steadier hormones through the transition.

Best for your goal

Interactions

Related biomarkers

Other minerals

Zinc Picolinate
Immune · hormones · skin
Iron Bisglycinate (Gentle)
Energy · oxygen transport (women)
Magnesium Citrate
Constipation · general magnesium · cramps
Magnesium L-Threonate
Cognition · sleep depth · brain magnesium

Common questions

What is Magnesium Glycinate?
Magnesium glycinate combines the essential mineral magnesium with the amino acid glycine, creating one of the most bioavailable and gentle forms of magnesium available. Glycine itself has calming properties, which makes this form especially well-suited for evening use to support sleep quality and nervous system relaxation. An estimated 50% of adults in industrialized countries fall short of daily magnesium needs, a deficit linked to poor sleep quality, muscle tension, anxiety, and elevated blood pressure. Unlike magnesium citrate, glycinate does not cause laxative effects, making it appropriate for higher daily doses. Standard intake is 200-400 mg of elemental magnesium per evening, with food. People with kidney disease should consult a healthcare professional before using magnesium supplements, as impaired kidneys can accumulate magnesium.
What is Magnesium Glycinate used for?
Sleep · stress · muscle relaxation. Bioavailable, gentle, non-laxative magnesium. Supports sleep quality, calms the nervous system, eases muscle tension.
What is the standard dose of Magnesium Glycinate?
400 mg elemental, typically taken in the evening. Approximate cost is $14 per month.
How strong is the evidence for Magnesium Glycinate?
Strong evidence for its primary uses. See the full study list on the research page.

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