Magnesium Glycinate
Also called Bisglycinate
Magnesium bound to the amino acid glycine, which is itself calming. It is well absorbed and the least likely form to cause loose stools, which makes it a popular all-around choice for sleep, stress, and muscle relaxation. Note that a minority of people find glycine paradoxically stimulating and report lighter sleep or feeling wired at night on this form; if that happens, take it earlier in the day or switch to citrate or malate.
Best for
Sleep, stress, and relaxation
Absorption
High
Tolerability
Gentlest on the stomach
Typical timing
Evening for sleep support; with food to reduce GI upset
How to take Magnesium Glycinate
A typical dose of Magnesium: 200–400 mg elemental magnesium per day. Best timing: Evening for sleep support; with food to reduce GI upset. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.
Where to buy Magnesium Glycinate
Choose a third-party-tested brand; the label should name this form explicitly.
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