Supplement · Brain health technique
Magnesium glycinate
Evidence grade: Context Dependent
A highly bioavailable form of magnesium bound to glycine, known for supporting relaxation, nerve function, and sleep. Less likely to cause GI distress than oxide or citrate forms.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Foundational Nutrients
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Magnesium glycinate
Take 200–400 mg elemental magnesium daily, ideally in the evening or split into two doses. Consistent use improves sleep and mood over time. Avoid magnesium oxide (poorly absorbed). Those with kidney disease should consult a clinician before supplementation.
The evidence behind Magnesium glycinate
Magnesium regulates NMDA and GABA receptors, supporting calm and reducing neural excitability. Deficiency increases anxiety, muscle tension, and poor sleep. RCTs show improved sleep quality and reduced stress in deficient populations. Glycinate form adds mild calming effects via glycine. Well tolerated and safe at normal doses.
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