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
Sleep Quality Improvement
ModerateMost consistent benefit in magnesium-deficient or older populations. RCTs show improvements in sleep-onset latency, sleep efficiency, and subjective sleep quality at 300-500 mg elemental Mg taken in the evening. Effect is modest in already-replete individuals.
Restless Leg Syndrome
ModerateMagnesium supplementation reduces RLS symptom severity in some patients, particularly when deficiency is documented. Often used alongside iron supplementation when ferritin is low.
Cardiovascular
Blood Pressure
ModerateMeta-analyses show 1-3 mmHg systolic reduction with 300-500 mg/day magnesium. Effect is larger in hypertensive individuals and synergises with potassium-rich diets. Not a replacement for antihypertensive therapy in established hypertension.
Type 2 Diabetes Prevention
ModerateCohort studies show inverse association between magnesium intake and T2DM incidence. RCTs show modest improvements in fasting glucose and HbA1c in deficient individuals. Mechanism likely involves improved insulin sensitivity.
Neurological & Mental Health
Migraine Prophylaxis
EffectiveAmerican Headache Society and AAN recognise magnesium (400-600 mg/day) as a Level B preventive for migraine. Particularly helpful for menstrual migraine and migraine with aura.
Anxiety
ModerateModest anxiolytic effects via GABA-A and NMDA modulation. Most evidence is in mild-to-moderate anxiety; effects are subtle and slow-onset (weeks).
Recovery & Performance
Muscle Cramps
ModerateReduces nocturnal leg cramps in deficient individuals. Less consistent benefit in exercise-induced cramps, where dehydration and electrolyte balance are bigger drivers.
Athletic Recovery
ModerateMagnesium adequacy supports normal neuromuscular function and reduces oxidative stress markers post-exercise. Most relevant when intake is suboptimal — additional magnesium beyond replete status doesn't enhance 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 | Route / duration |
|---|---|---|---|
| General supplementation Bisglycinate provides ~14% elemental magnesium by weight — 2000 mg of bisglycinate compound = ~280 mg elemental. | 200-400 mg elemental | Once daily, evening with dinner | Ongoing |
| Migraine prophylaxis Higher doses may cause loose stools — split dosing helps. Switch to glycinate or threonate if oxide/citrate causes diarrhoea. | 400-600 mg elemental | Split 2-3x daily | 8 weeks before evaluating |
| Sleep specifically Glycinate's calming glycine moiety makes it favoured for evening dosing. | 200-400 mg elemental | 30-60 min before bed | Ongoing |
Interactions
Pairwise interactions with other compounds you might be cycling — the same data behind the cycle builder's safety check.
Bisphosphonates (alendronate, risedronate)
MonitorMagnesium binds bisphosphonates in the gut, reducing absorption. Separate by ≥4 hours.
Tetracycline / Quinolone antibiotics
MonitorSame chelation issue — magnesium reduces antibiotic absorption. Separate doses by 4-6 hours.
Diuretics (loop and thiazide)
MonitorThese deplete magnesium. Supplementation may be needed in long-term use; monitor levels.
Vitamin D3
SynergisticMagnesium is required for vitamin D activation. Deficient magnesium status can blunt D3 supplementation response. Common stack.
Glycine
SynergisticGlycinate already delivers glycine; additional glycine (3 g pre-bed) further supports sleep onset and quality.
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.
References
Primary literature and clinical-trial data informing this entry.
Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-9.
Sleep RCT in older adults.
Zhang X et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-33.
BP meta-analysis.
von Luckner A, Riederer F. Magnesium in migraine prophylaxis — is there an evidence-based rationale? A systematic review. Headache. 2018;58(2):199-209.
Migraine review.
NIH Office of Dietary Supplements — Magnesium. Health professional fact sheet.
Public-domain summary.
Last updated . How this page was sourced is described in the methodology.