What is the recommended dosage for Magnesium Glycinate?

General: 200-400 mg elemental Mg, before bed

What are the side effects of Magnesium Glycinate?

Potential side effects include: Loose stools or diarrhea, Nausea, Abdominal cramping, Low blood pressure at high doses.

SleepCited

Magnesium Glycinate

mineral

Also known as: Magnesium bisglycinate, Magnesium diglycinate

About

Magnesium glycinate is a highly bioavailable form of magnesium chelated with the amino acid glycine. Research suggests it may support relaxation and sleep quality through its role in GABA signaling and the calming properties of glycine itself.

How It Works

GABA receptor agonist and NMDA antagonist; glycinate form provides calming glycine co-benefit for sleep.

Evidence For Conditions

Condition	Grade	Studies	Participants
Insomnia	A Strong	9	2998	查看 →
Anxiety-Related Sleep Problems	B Moderate	1	2619	查看 →
Sleep Onset Difficulty	D Preliminary	0	--	查看 →
Restless Leg Syndrome	D Preliminary	0	--	查看 →

Side Effects

Loose stools or diarrhea
Nausea
Abdominal cramping
Low blood pressure at high doses

Drug & Supplement Interactions

Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
Bisphosphonates — magnesium may decrease efficacy
Blood pressure medications — additive hypotensive effects

Always inform your healthcare provider about all supplements you take.

Related Ingredients

Iron Zinc

Quick Facts

Dosage: General: 200-400 mg elemental Mg, before bed
Forms: capsule powder tablet
Natural Sources: Pumpkin seeds, Almonds, Spinach, Dark chocolate, Black beans
Upper Limit: 350 mg/day (supplemental Mg)
Best Time: 30-60 minutes before bed

Evidence Summary

Insomnia A Strong

Anxiety-Related Sleep Problems B Moderate

Sleep Onset Difficulty D Preliminary

Restless Leg Syndrome D Preliminary

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.