Magnesium glycinate
Magnesium bisglycinate
Moderate evidence
Magnesium bound to the amino acid glycine. The form matters: different magnesium salts differ in how well they are absorbed and how they are tolerated.
- Botanical / chemical name
- Magnesium bisglycinate
- Form
- Chelated magnesium bound to glycine
Why it's included
Glycinate is generally chosen over magnesium oxide because it tends to be gentler on the stomach at comparable elemental doses, which makes an evening routine easier to keep.
What the research says
Reasonable human evidence, with limitations in size, design or consistency.
- Magnesium is an essential mineral involved in hundreds of enzymatic processes, including muscle and nerve function.
- Chelated forms such as glycinate are generally reported to be better tolerated gastrointestinally than magnesium oxide.
- Some small human trials report improvements in sleep measures, mainly in older adults or people with low magnesium status.
What research does not establish
- That magnesium treats insomnia or any diagnosed sleep disorder.
- That supplementation improves sleep in people who already have adequate magnesium intake.
- That magnesium treats anxiety or any mental health condition.
Safety considerations
- Excess magnesium can cause loose stools. Do not exceed the stated serving.
- Speak to a doctor before use if you have kidney impairment or take chronic medication.