EssentialStrong evidence
Magnesium Glycinate
Highly bioavailable, gentle on the stomach. Supports sleep, muscle recovery, and neural function.
How it works
Magnesium is a cofactor for over 300 enzymes, making it central to ATP energy production, muscle and nerve function, and sleep. The glycinate form (bound to the amino acid glycine) is especially well tolerated, barely laxative, and the glycine itself further supports falling asleep. Since many people take in too little magnesium through their diet, a mild shortfall is widespread.
Goals
SleepMuscle & strengthLongevity (broad)Stress
Timing
Evening
Price tier
Low
Dosage
200–400 mg elemental magnesium in the evening.
Considerations
Glycinate is gentler than oxide and citrate. Check label for elemental content.
Form
CapsulePowder
Scientific detail
NMDA modulationGABA synergyMuscle relaxation
Chronic inflammation
Evidence base
Studies on Magnesium Glycinate
My pick
Currently in my stack:
VitaBright Magnesium Glycinat 300 mg, 180 Kapseln
300 mg elemental magnesium/day
Glycinate form, well tolerated, ideal before bed.
