Magnesium Glycinate
Also known as: Magnesium, Magnesium bisglycinate, Mg-glycinate, Albion Magnesium, TRAACS Magnesium
Chelated Magnesium | Sleep, Recovery & Cardiovascular Support
Overview
Magnesium is the fourth most-abundant cation in the body and a cofactor for over 300 enzymatic reactions, including ATP synthesis, DNA repair, neuromuscular conduction, and vascular tone regulation. Despite this, an estimated 30-50% of adults in industrialised countries consume below the recommended daily intake (RDA: 320-420 mg), and chronic suboptimal intake has been linked to increased risk of hypertension, type 2 diabetes, migraine, and cardiovascular events. Magnesium glycinate — magnesium chelated to two glycine molecules — is one of the most-recommended supplemental forms because the chelation protects the cation from gastric acid degradation and uses the glycine amino acid transporter for absorption, yielding higher bioavailability (~80%) and a much lower rate of GI upset compared to magnesium oxide or sulfate. The glycine moiety itself has mild calming and sleep-supportive properties, making this form particularly favoured for evening use. The NIH Office of Dietary Supplements maintains a comprehensive fact sheet on magnesium covering dietary intake, deficiency, and supplementation.
Key benefits
- Corrects subclinical magnesium deficiency present in 30-50% of adults
- Improves sleep quality and reduces sleep-onset latency in deficient individuals
- Modest blood-pressure reduction (1-3 mmHg systolic) at 300+ mg/day
- Reduced migraine frequency at 400-600 mg/day
- Supports muscle relaxation and reduces nocturnal cramps
- Required for activation of vitamin D — improves 25(OH)D status indirectly
- Anxiolytic effect via GABA-A modulation and NMDA antagonism
- Glycinate form is GI-tolerant and well-absorbed
Mechanism of action
Magnesium is a divalent cation that competes with calcium at multiple sites — it antagonises NMDA glutamate receptors (calming CNS excitability), blocks voltage-gated calcium channels in vascular smooth muscle (lowering blood pressure), and modulates parathyroid hormone secretion. As a cofactor it is required for the activity of all enzymes that bind ATP (the active form is Mg-ATP), creatine kinase, and most kinases involved in glycolysis and oxidative phosphorylation. Adequate magnesium status is required for normal vitamin D activation (the 25-hydroxylase and 1α-hydroxylase enzymes are Mg-dependent), which is why some apparent vitamin D non-responders are actually magnesium-deficient. The glycinate form's distinctive benefit is the glycine carrier — glycine is itself a glycine-receptor agonist in the spinal cord and an NMDA-receptor co-agonist in the brain, with mild sedative and pro-sleep properties at supplemental doses. Magnesium also serves as a natural agonist at the GABA-A receptor's regulatory site, contributing to its anxiolytic and sleep-promoting effects.
Molecular data
- Type
- Magnesium chelated to two glycine molecules — Mg(C2H4NO2)2
- Half-life
- ~30 hours (whole-body); urinary excretion is the primary regulator
Indications
What the research community uses this compound for, with self-reported effectiveness.
Sleep
Cardiovascular
Neurological & Mental Health
Recovery & Performance
Dosing protocols
Common protocols by delivery method. Adjust the curve below to model accumulation in your own cycle.
Oral
Bioavailability: ~80% for glycinate (vs. ~4% for oxide, ~30% for citrate)Take with food for best absorption. Evening dose of 200-400 mg supports sleep without daytime sedation.
| Protocol | Dose | Frequency | Duration |
|---|---|---|---|
| General supplementation | 200-400 mg elemental | Once daily, evening with dinner | Ongoing |
| Migraine prophylaxis | 400-600 mg elemental | Split 2-3x daily | 8 weeks before evaluating |
| Sleep specifically | 200-400 mg elemental | 30-60 min before bed | Ongoing |
Safety
Reported adverse effects, contraindications, and what to monitor on cycle.
Common side effects
- Loose stools at higher doses (especially with citrate or oxide forms)
- Mild GI discomfort
Uncommon side effects
- Drowsiness in sensitive individuals (typically welcome at evening doses)
- Hypotension at very high doses combined with antihypertensive medication
Rare side effects
- Hypermagnesemia (only in severe renal impairment)
Contraindications
- Severe renal impairment / dialysis (kidneys excrete magnesium; impaired function risks accumulation)
- Myasthenia gravis (magnesium can worsen neuromuscular weakness)
- Heart block (high-dose magnesium can prolong cardiac conduction)
Monitoring
- Routine bloodwork is unnecessary in healthy individuals.
- Check serum magnesium if you have CKD or are on potassium-sparing diuretics.