Magnesium Glycinate

Vitamins/Minerals · Evidence: Strong · Importance: High

Supports magnesium intake, muscle/nerve function, relaxation, and sleep quality.

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.

Source-verified products

Real products in this category, ordered by review count. Each price and rating comes from the product's own page, recorded 2026-07-29 — follow the link for current values. Links go to the product's source page and never affect this ranking.

• Thorne Magnesium Bisglycinate
  Thorne · $52.00 · 4.4/5 (726 ratings) · premium tier
• Magnesium Caps, 500 mg
  Life Extension · $9.00 · 4.8/5 (617 ratings) · budget tier
• ZMA® JYM Zinc and Magnesium
  JYM Supplement Science · $29.99 · 4.9/5 (247 ratings) · premium tier
• Mag-GP Magnesium Powder
  PEScience · $19.99 · 4.92/5 (210 ratings) · mid tier
• Nutricost Magnesium Glycinate
  Nutricost · $11.97 · 4.29/5 (112 ratings) · budget tier
• Marine Magnesium
  NatureWise · $14.99 · 4.6/5 (105 ratings) · budget tier
• Buffered Magnesium Glycinate 400 mg
  Carlson Labs · $26.50 · 4.9/5 (26 ratings) · premium tier
• Daily Magnesium Supplement
  Naked Nutrition · $22.99 · 4.7/5 (23 ratings) · premium tier
• Magnesium Glycinate Capsules
  BulkSupplements · $18.97 · 4.75/5 (20 ratings) · mid tier
• Buffered Magnesium Glycinate 200 mg
  Carlson Labs · $20.00 · 5/5 (16 ratings) · mid tier
• Magnesium Gels
  Carlson Labs · $14.90 · 4.9/5 (12 ratings) · budget tier
• Sports Research Magnesium Glycinate
  Sports Research · $17.95 · 4.8/5 (6 ratings) · mid tier

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.