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Sleep & Stress

Magnesium Glycinate Benefits

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5 min read

Magnesium glycinate is a highly bioavailable form of magnesium that combines magnesium with the amino acid glycine. This particular form has gained popularity due to its good bioavailability and that it is well tolerated, compared to other magnesium supplements. Magnesium improves sleep quality1 and supports muscle health and function.

What is Magnesium Glycinate?

Magnesium is an important mineral in the body, playing a key role in keeping us healthy. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body. It helps your body move potassium and calcium in and out of cells, which is important for energy production.

Magnesium Glycinate Benefits

Magnesium Glycinate for Sleep

Magnesium plays a role in sleep, by increasing sleep quality in healthy adults and reducing the time to fall asleep.

Magnesium Glycinate for Muscle health

Magnesium helps to reduce mild muscle spasms, muscle tiredness and reducing mild cramps when dietary intake is inadequate.

Magnesium Glycinate for Bones

Magnesium supports bone and teeth health.

How to Use Magnesium Glycinate

Recommended Dosage: How Much Magnesium Per Day?

The Recommended Intake (RDI) for magnesium is 310–420 mg/day for adults, depending on age and sex.

The Best Time to Take Magnesium Glycinate

Peak magnesium concentrations occur 2–3 hours post-ingestion, making evening doses ideal for sleep support otherwise, it can be taken in the morning.

FAQs

What happens to your body when you take magnesium glycinate?

When you take magnesium glycinate, your body absorbs the magnesium through the intestinal wall, where it then enters the bloodstream and is distributed to tissues throughout the body. Magnesium is a cofactor in hundreds of enzymatic reactions, supporting muscle function, nerve conduction, energy production, and more.

What are the best food sources of magnesium?

While supplements can help prevent dietary deficiencies, including magnesium-rich foods in your diet is also important. Good sources include:

  • Dark leafy greens (spinach)
  • Nuts and seeds (almonds, pumpkin seeds)
  • Legumes (beans, lentils)
  • Whole grains
  • Avocados

Can magnesium glycinate help with migraines?

Magnesium helps reduce the occurrence of mild migraines6.

Does magnesium glycinate interact with any medications?

It’s important to consult with a healthcare provider before starting magnesium supplementation if you’re taking any medications.
 

References

[1] Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M. and Rashidkhani, B. (2012) ‘The effect of magnesium supplementation on primary dysmenorrhea: a randomized, double-blind, placebo-controlled trial’, Iranian Journal of Obstetrics,

Gynecology and Infertility, 15(35), pp. 1–7. Available at: https://www.semanticscholar.org/paper/The-effect-of-magnesium-supplementation-on-primary-Abbasi-Kimiagar/042fc87490256d934f2b025b6ca6c6115be73404 (Accessed: 19 May 2025).

[2] Papadopol, V. and Nechifor, M. (2011) ‘Magnesium in neuroses and neuroticism’, in Vink, R. and Nechifor, M. (eds.) Magnesium in the Central Nervous System. Adelaide (AU): University of Adelaide Press. Available at: https://pubmed.ncbi.nlm.nih.gov/29920008/ (Accessed: 19 May 2025).

[4] Blancquaert, L., Vervaet, C. and Derave, W. (2019) ‘Predicting and testing bioavailability of magnesium supplements’, Nutrients, 11(7), p. 1663. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ (Accessed: 19 May 2025).

[5] Ates, M., Kizildag, S., Yuksel, O., Hosgorler, F., Yuce, Z., Guvendi, G., Kandis, S., Karakilic, A., Koc, B. and Uysal, N. (2019) ‘Dose-dependent absorption profile of different magnesium compounds’, Biological Trace Element Research, 192(2), pp. 244–251. Available at: https://pubmed.ncbi.nlm.nih.gov/30761462/ (Accessed: 19 May 2025).

[6] National Institutes of Health Office of Dietary Supplements (2024) ‘Magnesium: Fact Sheet for Health Professionals’. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed: 19 May 2025).

[7] Drugs.com (2025) ‘Magnesium Glycinate: Drug Interactions’. Available at: https://www.drugs.com/drug-interactions/magnesium-glycinate.html (Accessed: 19 May 2025). [8] Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.

[9] Musso CG Magnesium metabolism in health and disease. Int Urol Nephrol 2009;41:357-62. [PubMed abstract]

[10] Schuette, S.A., Lashner, B.A. & Janghorbani, M., 1994. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN. Journal of Parenteral and Enteral Nutrition, 18(5), pp.430–435. Available at: https://aspenjournals.onlinelibrary.wiley.com/doi/10.1177/0148607194018005430

[11] Rawji, A., Peltier, M.R., Mourtzanakis, K., et al., 2024. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus, 16(4), e59317. Available at: https://www.cureus.com/articles/237565-examining-the-effects-of-supplemental-magnesium-on-self-reported-anxiety-and-sleep-quality-a-systematic-review#!/

[12] Kass, L., Weekes, J. & Carpenter, L., 2012. Effect of magnesium supplementation on blood pressure: a meta-analysis. European Journal of Clinical Nutrition, 66, pp.411–418. Available at: https://www.nature.com/articles/ejcn20124

[13] Chiu, H. Y., et. al. (2016). Effects of intravenous and oral magnesium on reducing migraine: A meta-analysis of randomized controlled trials. Pain Physician, 19(1), E97–E112. PMID: 26752497

Always read the label and follow the directions for use.
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