Mineral

Magnesium Glycinate (Relaxation)

Evidence

Most calming form of magnesium. Glycine adds relaxation effects.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

Relaxation
Sleep
Anxiety
Muscle tension

How it works

Magnesium + glycine dual calming
High bioavailability
Gentle on stomach

Dosage

Typical range: 200-400mg elemental magnesium
Timing: Evening
With food: Either
Duration: Safe long-term
Special populations: Anxiety, insomnia, muscle tension

Forms

Capsule/powder

Safety

Common side effects

Very well tolerated
Mild sedation

Contraindications

Severe kidney disease

Evidence notes

Well-absorbed, calming form

Grade A: Multiple well-designed human trials support the main claims.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.