Magnesium Glycinate
Also known as: magnesium bisglycinate, chelated magnesium, Mg glycinate
A chelated form of magnesium bound to the amino acid glycine. It is one of the most popular forms in sleep and stress formulas because it is well absorbed and less likely to cause loose stools than magnesium oxide or citrate. Magnesium is involved in hundreds of enzymatic reactions, including those related to muscle relaxation, nerve signaling, and energy production.
Research summary
Supplies magnesium, a cofactor in ATP metabolism and a regulator of NMDA and GABA activity; glycine itself is a calming neurotransmitter.
Dosage
Daily amounts, elemental (14% of the compound is the element).
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 100 mg | 200–350 mg | 350 mg | 350 mg |
NIH ODS — UL of 350 mg applies to supplemental magnesium only, not magnesium from food
Commonly taken in the evening in sleep formulas. Elemental content of commercial bisglycinate ranges from about 10% to 20% depending on whether it is buffered with magnesium oxide; confirm with the supplier's certificate of analysis. Doses are elemental magnesium. Studies have used up to 500 mg/day; the app caps at the 350 mg supplemental UL.
As supplied: Unbuffered bisglycinate ≈ 14% Mg; buffered blends ≈ 18–20% Mg
Forms of Magnesium
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Magnesium Glycinate | 200–350 mg | 14% | Capsule, Powder, Tablet | low |
| Magnesium Citrate | 150–350 mg | 16% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Magnesium Oxide | 200–350 mg | 60% | Capsule, Powder, Tablet, Gummy | low |
| Magnesium L-Threonate | 100–144 mg | 7% | Capsule, Powder, Tablet | high |
| Magnesium Malate | 100–350 mg | 16% | Capsule, Powder, Tablet | low |
| Magnesium Chloride | 100–300 mg | 12% | Capsule, Powder, Tablet, Liquid | low |
| Magnesium Taurate | 100–300 mg | 9% | Capsule, Powder, Tablet | mid |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Bulky. 200 mg elemental ≈ 1,418 mg of compound, which alone needs roughly three size-00 capsules. Consider buffered bisglycinate or a powder format for higher doses.
Formulation notes
High-dose calcium in the same serving may reduce absorption slightly.
- Has an upper limit
Sources
Related ingredients
Magnesium Citrate
MineralMagnesium bound to citric acid, one of the best-selling magnesium forms because it is inexpensive, dissolves readily, and has shown good bioavailability in comparison studies.
Typical: 150–350 mg
Magnesium Taurate
MineralA complex of magnesium with the amino acid taurine, chosen for cardiovascular and calming formulas because both components are studied in relation to blood pressure and nervous-system excitability.
Typical: 100–300 mg
Magnesium Malate
MineralMagnesium paired with malic acid, an intermediate of the Krebs cycle.
Typical: 100–350 mg
Magnesium Chloride
MineralA highly soluble magnesium salt sold as the hexahydrate, which is about 12% elemental magnesium.
Typical: 100–300 mg
L-Ornithine
Amino acidA non-protein amino acid central to the urea cycle, where it helps clear ammonia produced during exercise and protein metabolism.
Typical: 400–2,000 mg