Also known as: Magnesium bisglycinate, Magnesium diglycinate, Chelated magnesium, Albion magnesium
MineralsStrong evidence
Magnesium bound to glycine, the form most people should be taking. Gentle on digestion, well absorbed, and the glycine half is doing useful work of its own.
Typical dose
200.0–400.0 mg per day
Evening for sleep; split across the day for general use
What it is
Magnesium glycinate is magnesium bound to two molecules of glycine, forming what is called a chelate. Bisglycinate and diglycinate refer to the same thing.
That binding changes how it behaves in the gut. Chelated magnesium is absorbed via amino acid transport routes rather than competing for mineral absorption, which is why it causes far less digestive disturbance than the cheaper forms.
The trade-off is elemental content. Magnesium glycinate is only around 14 per cent magnesium by weight, against roughly 60 per cent for the oxide form. That means larger capsules for the same magnesium, which is why the tablets are big and why you should always dose against elemental magnesium rather than compound weight.
How it works
The magnesium does what magnesium always does: acts as a cofactor in hundreds of enzymatic reactions, stabilises ATP, opposes calcium in muscle to permit relaxation, and modulates NMDA receptor activity in the nervous system.
What distinguishes this form is the glycine. Glycine is an inhibitory neurotransmitter in its own right, and has its own evidence base for improving sleep quality, partly by promoting the drop in core body temperature that precedes sleep onset.
So a bedtime dose of magnesium glycinate is delivering two things that both point toward sleep, from different directions. That is a genuine formulation advantage rather than a marketing one, though the glycine dose from a typical serving is well below what the sleep trials on glycine used.
What the evidence shows
The evidence for magnesium itself applies fully here: modest blood pressure reductions, reasonable support for sleep quality particularly in those with low status, and growing work on mood measures.
Comparative absorption studies generally place chelated forms above oxide, which is poorly absorbed and largely acts as a laxative. Whether glycinate meaningfully beats citrate on absorption is less clear; the clearer advantage is tolerability.
For practical purposes: if you have tried magnesium before and abandoned it because of loose stools, this is the form to try instead. That is the most common reason people give up on magnesium, and it is a solvable problem.
Dosing
Dose against elemental magnesium: 200 to 400 mg daily on top of dietary intake. Because glycinate is only around 14 per cent magnesium, that means roughly 1,400 to 2,800 mg of the compound, which is why serving sizes are three or four capsules.
Check the label carefully. Some products state the compound weight prominently and the elemental figure in small print, which makes them look better value than they are.
Take in the evening if sleep is part of the goal, since both the magnesium and the glycine point that way. Split across the day for general supplementation. Separate from any medication by a couple of hours.
At a glance
Common forms
Magnesium bisglycinate, Albion chelated magnesium, Buffered magnesium glycinate, Combined with magnesium malate or taurate
Half-life / duration
Excess excreted renally within 24 hours; tissue repletion over weeks
Timing
Evening for sleep; split across the day for general use
Competition status
Permitted — not on the WADA Prohibited List
Category
Minerals
Safety and side effects
Magnesium glycinate is the best-tolerated common form. Loose stools, the dose-limiting effect with oxide and citrate, are far less common with the chelate.
Some buffered products blend glycinate with magnesium oxide to raise elemental content cheaply, which reintroduces the digestive problem. If tolerability is why you chose glycinate, check it is not buffered.
As with any magnesium, only supplement under medical guidance if you have been told your kidneys are not working normally, since clearance depends on them. Separate from medication, which magnesium can reduce the absorption of.
Who should avoid it
Only supplement under medical guidance if you have been told your kidneys are not working normally. Separate from any medication by at least two hours. Check whether a product is buffered with magnesium oxide, which reintroduces the digestive effects glycinate avoids. Speak to your doctor before use if you take regular medication.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
