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Magnesium Glycinate: Uses, Dosage, and Safety Information

Last reviewed: March 2026

Overview

Magnesium glycinate (also called magnesium bisglycinate) is a chelated form of magnesium bound to the amino acid glycine. This combination creates one of the most bioavailable and well-tolerated forms of magnesium supplements available.

The glycine component provides additional benefits, as glycine itself has calming properties and supports sleep. This makes magnesium glycinate particularly popular for addressing sleep difficulties, anxiety, and muscle tension.

Common Brand Names

  • Doctor’s Best High Absorption Magnesium
  • Pure Encapsulations Magnesium Glycinate
  • KAL Magnesium Glycinate
  • NOW Foods Magnesium Glycinate

Primary Uses

Magnesium glycinate is commonly used for:

  • Magnesium supplementation — correcting deficiency with minimal GI side effects
  • Sleep support — both magnesium and glycine promote relaxation
  • Anxiety and stress — magnesium plays a role in nervous system regulation
  • Muscle relaxation — may help with cramps and tension
  • Migraine prevention — magnesium supplementation may reduce migraine frequency

How It Works

Magnesium glycinate works through several mechanisms:

  • High absorption: The chelated form is efficiently absorbed in the intestines with minimal competition from other minerals
  • Minimal GI disruption: Unlike magnesium oxide, it doesn’t draw water into the intestines, avoiding the laxative effect
  • Dual benefit: Glycine acts as an inhibitory neurotransmitter, enhancing the calming effects
  • Cellular function: Provides magnesium for hundreds of enzymatic reactions in the body

Safety Considerations

Magnesium glycinate is considered one of the safest forms of magnesium:

  • GI-friendly: Much less likely to cause diarrhea than oxide or citrate forms
  • Kidney function: Those with kidney disease should still consult a healthcare provider
  • Medication interactions: Can affect absorption of certain antibiotics and bisphosphonates—take 2 hours apart
  • Pregnancy: Generally considered safe but consult healthcare provider about dosing

Sources