Magnesium is a key mineral for muscle function, energy production and nerve signalling. While most people know magnesium is important, fewer people understand why there are different types. In this guide, we’ll explain what magnesium glycinate is, what magnesium glycinate does for the body, how it may support sleep and stress relief, and potential side effects to be aware of.
🕒 7 min read
What is magnesium glycinate?
Magnesium glycinate combines magnesium with the amino acid glycine. This “bound” form is often described as chelated, and is commonly chosen by people looking for a magnesium supplement that’s gentle and easy to take.
Magnesium
Magnesium is an essential mineral involved in hundreds of biochemical reactions. It helps support normal muscle function, contributes to energy-yielding metabolism, and plays an important role in nerve signalling and overall nervous system function.
Glycine
Glycine is a non-essential amino acid commonly found in high-protein foods. It’s often associated with calming and relaxing properties, which is one reason magnesium glycinate is frequently discussed in the context of winding down and supporting sleep.
Magnesium Glycinate
Unwind at bedtime | Up to 1500mg magnesium glycinate
- Unwind at bedtime
- Up to 1500mg magnesium glycinate
- Reduces tiredness & fatigue
- Maintains normal muscle & psychological function
- Gentle on your stomach
What are the benefits of magnesium glycinate?
Magnesium glycinate has several potential benefits for body and mind. The effects you notice can vary depending on your diet, lifestyle and baseline magnesium intake. For a broader overview of magnesium, see our guide to magnesium supplements.
Relieves stress and anxiety
Magnesium is involved in nervous system function and may support a healthier stress response. Some evidence suggests magnesium supplementation can be helpful for anxiety-related symptoms in certain groups. For an overview of the research, see: Magnesium for anxiety: what the evidence says.
Improves sleep
Magnesium has been linked with sleep quality in some studies, and it’s often used as part of a bedtime routine. Magnesium supports normal muscle function and nervous system function, which can be relevant when you’re trying to relax and switch off at night. For more detail, see: Sleep Foundation: magnesium and sleep.
Supports heart health
Magnesium plays a role in muscle function, including the heart muscle, and is involved in electrical signalling in the body. Maintaining adequate magnesium intake through diet (and supplementation where appropriate) can support overall cardiovascular function as part of a heart-healthy lifestyle.
Lowers blood pressure
Some research suggests magnesium supplementation may support healthy blood pressure in certain groups, potentially by supporting blood vessel relaxation and nitric oxide pathways. However, effects are not guaranteed and may differ between individuals — especially for those with clinically high blood pressure. For an accessible summary, see: GoodRx: magnesium and blood pressure. If you take blood pressure medication, consult a healthcare professional before starting supplements.
Promotes bone health
Magnesium contributes to bone mineral formation — the process of building and maintaining strong bones by depositing minerals into the bone matrix. Alongside nutrients like calcium and vitamin D, magnesium can support normal bone health as part of a balanced diet.
Maintains regular heart rhythms
Magnesium supports normal electrical activity in the body, which is relevant to maintaining consistent and healthy heart rhythms. If you have any diagnosed heart rhythm condition or take medication, seek medical advice before supplementing.
Improves exercise performance
Magnesium supports normal muscle function and can be relevant for muscle relaxation and recovery. People who are physically active — especially those under heavy training loads — may benefit from ensuring magnesium intake is adequate as part of their nutrition and recovery routine.
Reduces pain
Magnesium has been explored for its potential role in pain management and quality of life in certain contexts. For background reading, see: NCBI Bookshelf and this overview: Mayo Clinic Press: magnesium glycinate.
Regulates blood sugar
Magnesium is involved in glucose metabolism and insulin signalling. Some research suggests adequate magnesium intake may support healthier blood sugar regulation, particularly where magnesium intake is low. For more information, see: Healthline: magnesium and blood sugar.
To learn more about why magnesium matters for everyday health, read: Energy, muscles, bones and teeth: why you need magnesium.
Does magnesium glycinate help you sleep?
Although magnesium and sleep are closely linked, magnesium glycinate is often singled out for bedtime routines because it combines magnesium with glycine. Magnesium supports muscle relaxation and normal nervous system function, while glycine is associated with calming effects — together, this may help you unwind and feel more settled before bed.
Some people find that taking magnesium glycinate helps them fall asleep more easily or experience deeper, less interrupted sleep. For a general overview, see: WebMD: magnesium glycinate and sleep. You may also find our article helpful: Magnesium for sleep.
What are the side effects of taking magnesium glycinate?
Magnesium glycinate is often considered a well-tolerated form of magnesium, but side effects are still possible — especially at higher doses or for those with sensitive digestion. Common side effects of magnesium supplements can include nausea, abdominal discomfort and diarrhoea.
If you’re pregnant, breastfeeding, have kidney disease, take regular medication, or have a medical condition, consult a healthcare professional before using magnesium supplements. For additional context, see: Medical News Today: magnesium side effects (FAQ).
How to take magnesium glycinate
Many people prefer to take magnesium glycinate with food to reduce the chance of stomach discomfort. It’s also available in different formats — such as powders, gels or tablets — so you can choose the form that best suits your routine.
Always follow the label directions, and avoid exceeding recommended amounts unless advised by a qualified healthcare professional.
When is the best time to take magnesium glycinate?
If your goal is relaxation or sleep support, taking magnesium glycinate around 30 minutes before bedtime is a common approach. The key is consistency: building it into your evening wind-down routine can make it easier to stick to. For inspiration, see: EatingWell: best time to take magnesium.
FAQs
What does magnesium glycinate do for the body?
Magnesium supports normal muscle function, nervous system function and energy production, and contributes to the reduction of tiredness and fatigue. Magnesium glycinate provides magnesium in a form many people find gentle and suitable for evening routines.
What does magnesium glycinate do for sleep?
Magnesium supports muscle relaxation and normal nervous system function, while glycine is associated with calming effects. Many people take magnesium glycinate before bed to help them unwind and feel more settled for sleep.
Is magnesium glycinate better than other types of magnesium?
Different forms suit different needs. Magnesium glycinate is often chosen for tolerance and relaxation-focused routines. Other forms may be preferred for different goals, such as general daily support or more targeted formulas.
Can I take magnesium glycinate every day?
Many people take magnesium daily as part of their routine. Always follow label directions, and consult a healthcare professional if you take medication, have kidney issues, or are unsure what dose is right for you.
Can magnesium glycinate cause stomach upset?
Some people experience digestive effects with magnesium supplements, particularly at higher doses. Magnesium glycinate is often considered gentler on the stomach, but individual tolerance varies.
