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Mineral

Magnesium Lysinate Glycinate

Also known as: magnesium glycinate, magnesium lysinate, Albion magnesium chelate, TRAACS magnesium glycinate

A
Evidence

Magnesium lysinate glycinate is a chelated form of magnesium designed for enhanced absorption, combining magnesium with the amino acids glycine and lysine. Magnesium is essential for over 300 enzymatic reactions and supports muscle function, energy production, and nervous system health.

Primary uses

  • Muscle relaxation and cramp relief
  • Sleep quality support
  • Stress and anxiety management
  • Bone health maintenance
  • Cardiovascular health
  • Energy metabolism support

How it works

  • Acts as a cofactor for ATP production and energy metabolism
  • Regulates neurotransmitter release and nerve impulse transmission
  • Supports muscle contraction and relaxation
  • Enhances GABA receptor activity for calming effects
  • Chelation with glycine and lysine may improve intestinal absorption relative to inorganic forms

Dosage

Typical range
100-400 mg elemental magnesium daily
Timing
Divided doses or as directed; often taken in evening for sleep support
With food
Can be taken with or without food; with food may improve tolerance
Duration
Safe for long-term supplementation; effects on sleep and relaxation may develop over 2-4 weeks
Special populations
RDA: 310-320 mg (adult women), 400-420 mg (adult men). Higher needs in athletes and during stress. Those with kidney disease should consult healthcare provider.

Forms

  • Capsule· 70/100
  • Tablet· 70/100
  • Powder· 70/100

Safety

Common side effects

  • Gastrointestinal upset (less common with chelated forms than salt forms)
  • Loose stools at higher doses
  • Mild drowsiness

Contraindications

  • Severe renal impairment or kidney disease (risk of magnesium accumulation)
  • Myasthenia gravis (magnesium may worsen symptoms)
  • Heart block or other serious cardiac conduction disorders

Evidence notes

Magnesium itself has strong RCT evidence for multiple health outcomes (sleep, migraine, muscle function). Chelated forms like lysinate glycinate show improved bioavailability in absorption studies compared to inorganic salts, though clinical outcome data is less extensive than for magnesium in general. Grade reflects robust evidence for magnesium with additional support for chelated formulations.

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.