Magnesium Glycinate
400 mg · Daily, PM
Robert
Founder, F*CK Getting Old — independent researcher, not a medical professional.
Last reviewed · 2 cited sources
Evidence
- Human Studies
- 50
- Animal Studies
- 30
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Well-established for magnesium generally; the glycinate chelate form specifically has less dedicated long-term data but no unique safety concerns
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
Magnesium is a cofactor in hundreds of enzymatic reactions, including muscle relaxation and nervous system regulation. The glycinate (bisglycinate) chelate form is bound to glycine for better absorption and less GI upset than magnesium oxide or citrate.
Common Protocols
- 200–400 mg daily, typically PM
- Best taken with food
Side Effects
- Mild GI upset at high doses (less common than with other magnesium forms)
- Drowsiness at higher doses
Interactions
- Can reduce absorption of some antibiotics and thyroid medication if taken close together — space doses by a few hours
Practical Details
- Cost
- $
- Typical Dose
- 400 mg
- Storage
- Store in a cool, dry place
Key Studies & Reviews
- Mah J, Pitre T (2021). Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. PMID 33865376.
- Schuster J et al. (2025). Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. PMID 40918053.
Search the Research
Magnesium Glycinate FAQ
What is the typical Magnesium Glycinate dosage?
Commonly reported protocols: 200–400 mg daily, typically PM; Best taken with food. Our reference entry uses 400 mg, Daily, PM. These reflect protocols reported in research and user communities, not a medical recommendation — dosing should be decided with a clinician.
What are the side effects of Magnesium Glycinate?
Reported side effects include: Mild GI upset at high doses (less common than with other magnesium forms); Drowsiness at higher doses.
Is Magnesium Glycinate FDA approved?
Magnesium Glycinate is sold as a dietary supplement. The FDA does not approve supplements for safety or effectiveness before they are sold, so third-party tested brands are worth seeking out.
How much research is there on Magnesium Glycinate?
Our evidence profile counts roughly 50 human and 30 animal studies, with moderate overall confidence. Long-term safety: Well-established for magnesium generally; the glycinate chelate form specifically has less dedicated long-term data but no unique safety concerns.
Does Magnesium Glycinate interact with other drugs or supplements?
Can reduce absorption of some antibiotics and thyroid medication if taken close together — space doses by a few hours.
Related compounds
Sleep quality and muscle relaxation