May improve sleep quality and reduce muscle cramps.
Effective Dose
200-400mg of elemental magnesium
Onset
Days
Cost
Mid-range
Cycle
Can be taken daily long-term as needed.
7 things you need to know
What it does
May improve sleep quality and reduce muscle cramps.
Worth it?
8/10. Magnesium glycinate is a well-absorbed form of magnesium that may help with sleep, muscle relaxation, and overall magnesium levels, especially for those deficient. It is a great alternative to other forms of magnesium, but is not a cure-all.
How much to take
200-400mg of elemental magnesium
Price
Moderate ($15-30/month)
How fast it works
Builds up over days to weeks
Safety
Check if: kidney problems, heart conditions
What people say
Users report feeling more relaxed, experiencing fewer muscle cramps, and improved sleep quality. Some may experience mild digestive upset at higher doses.
Magnesium is the eighth most abundant element in the Earth's crust.
"Users report feeling more relaxed, experiencing fewer muscle cramps, and improved sleep quality. Some may experience mild digestive upset at higher doses."
Research backing for this ingredient
Some evidence, more research needed
Limited
Yes
Strong agreement among researchers
"Magnesium deficiency is common, and glycinate is a well-absorbed form. There is good evidence for its benefits in sleep, muscle relaxation, and overall health."
Magnesium glycinate is a highly absorbable form of magnesium. It combines magnesium with glycine, an amino acid. It is often used to improve sleep, reduce muscle cramps, and address magnesium deficiency. Because of its superior bioavailability, it's less likely to cause digestive upset compared to other forms of magnesium.
Products below minimum dose are likely ineffective
When
Evening
How
200-400mg of elemental magnesium
Food
Take in the evening for sleep benefits, or with food to improve absorption and reduce potential stomach upset.
Noticeable effects on sleep and muscle relaxation may take a few days to a week.
Can be taken daily long-term as needed.
Check for specific interactions.
Magnesium Glycinate is categorized as a mineral.
Scientific consensus score: 9/10.
Evidence quality: STRONG.
Add Magnesium Glycinate to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.