# Magnesium Glycinate
URL: https://genohealth.app/supplements/magnesium-glycinate
Type: Supplement
Evidence: Strong evidence
Last reviewed: 2025-06-30

## Intro
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.

## Summary
A well-absorbed, gentle form of magnesium that supports sleep, muscle relaxation, blood sugar control and over 300 enzymatic reactions.

## 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 (knowledge graph)

### Symptoms
- Anxiety (/symptoms/anxiety): Magnesium glycinate has trial evidence for reducing subjective anxiety. [Moderate evidence]

## FAQ
**Q: Which magnesium is best for sleep?**
A: Glycinate is the most common recommendation — it's well absorbed and the glycine itself is calming. Threonate also has evidence for brain effects.

**Q: Can I take magnesium every night?**
A: Yes, 200-400 mg/day is well within safe long-term ranges for healthy adults. Reduce dose if you experience loose stools.

## Citations
- 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.

Disclaimer: Informational only — not medical advice.