Magnesium Glycinate
A chelated form of magnesium bound to glycine. Higher bioavailability and lower GI irritation than magnesium oxide. Evidence supports improvements in sleep, muscle recovery, and nervous system function.
An ingredient with growing research
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Effects reported in research
More efficient magnesium replenishment with higher bioavailability than oxide
Sleep quality improvement (potential synergy with glycine's calming effect)
Supports muscle relaxation, cramp prevention, and nervous system function
Dosage & timing
- 300–400 mg/day (elemental magnesium).
- Bedtime dosing is common for sleep and recovery purposes.
Cautions
- •Consult a doctor for kidney impairment (risk of accumulation).
- •Laxative effect is less than magnesium oxide, but excess intake may cause loose stools or diarrhea.
Supporting research
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Journal of Research in Medical Sciences, 2012
A double-blind, placebo-controlled RCT giving magnesium 500 mg/day for 8 weeks to 46 elderly adults with primary insomnia. Subjective sleep time and sleep efficiency improved significantly, early morning awakening decreased, and serum melatonin and renin rose while cortisol fell. Because participants were elderly, the results may not generalize to young athletes, and the sample size was small.
The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers
Frontiers in Neurology, 2012
睡眠時間を制限した健常者を対象に就寝前グリシン3g摂取の効果を評価したRCT。グリシン摂取グループはプラセボと比較して翌日の眠気・疲労感・認知機能（記憶・注意力）が有意に改善した。グリシンは体温低下を促進し自然な眠気を誘発するメカニズムが示唆された。
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