Magnesium glycinate is magnesium bound to the amino acid glycine. It's highly bioavailable, gentle on the gut, and the glycine itself supports calm and sleep. A practical default for most adults — especially those with sleep difficulty, muscle cramps or anxiety.
Strong evidence · Last reviewed:
Key facts
Best form (general)
Magnesium glycinate
Typical dose
200-400 mg elemental Mg/day
Take with
Food (optional)
Time of day
Evening for sleep support
Choosing the right form
Glycinate — best general default; sleep, anxiety, muscle tension
Citrate — useful when constipation is also a goal; can be loosening at high doses
Threonate — best evidence for cognitive/brain support; more expensive
Malate — energy and fibromyalgia-type symptoms
Oxide — poorly absorbed; mostly a laxative
Who tends to benefit
Adults with poor sleep, restless legs, or night cramps
People with insulin resistance or metabolic syndrome
Migraine sufferers (200-600 mg/day has trial evidence)
Anyone on PPIs, loop diuretics, or with chronic alcohol use
Dosing notes
200-400 mg elemental magnesium/day is appropriate for most adults
Split dosing improves absorption and reduces loose stools
Avoid taking with high-dose calcium at the same time
Caution with chronic kidney disease — discuss with clinician
Related in the knowledge graph
Symptoms
Anxiety — Magnesium glycinate has trial evidence for reducing subjective anxiety. Moderate evidence
FAQ
Which magnesium is best for sleep?
Glycinate is the most common recommendation — it's well absorbed and the glycine itself is calming. Threonate also has evidence for brain effects.
Can I take magnesium every night?
Yes, 200-400 mg/day is well within safe long-term ranges for healthy adults. Reduce dose if you experience loose stools.
References
Schwalfenberg & Genuis, Scientifica 2017 — PMID 29093983. Magnesium deficiency is widespread and supplementation benefits multiple conditions.
Boyle et al., Nutrients 2017 — PMID 28445426. Magnesium supplementation reduces subjective measures of anxiety.