Magnesium Glycinate
Supports magnesium intake, muscle/nerve function, relaxation, and sleep quality.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Useful when dietary magnesium intake is low.
Typical dose & timing
Dose: 100–350 mg elemental magnesium from supplements
Timing: Evening or before bed.
Role in a stack
Recovery/mineral coverage.
Redundancy check: Check multivitamin for duplicate magnesium.
Cautions & safety
Supplemental elemental magnesium upper limit commonly 350 mg/day. Higher doses may cause diarrhea.
Glycinate form is gentler on digestion than oxide or citrate.
Best for
low magnesium intake · sleep support · cramping tendency
Buying guide
Budget: Magnesium glycinate capsules from a bulk or house brand. Check elemental magnesium per serving.
Standard: Quality magnesium glycinate with verified elemental magnesium content.
Premium: Premium magnesium glycinate or bisglycinate chelate for best absorption.
References
- The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences (2012)
Magnesium supplementation improved sleep quality, sleep time, and early morning awakening in older adults with insomnia. Most relevant when dietary magnesium intake is genuinely low.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.