Mineral
Magnesium Lysinate Glycinate
Also known as: magnesium glycinate, magnesium lysinate, Albion magnesium chelate, TRAACS magnesium glycinate
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.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Common questions
How much Magnesium Lysinate Glycinate should I take?
The typical range is 100-400 mg elemental magnesium daily. Safe for long-term supplementation; effects on sleep and relaxation may develop over 2-4 weeks
When should I take Magnesium Lysinate Glycinate?
Divided doses or as directed; often taken in evening for sleep support. Can be taken with or without food; with food may improve tolerance.
Which form of Magnesium Lysinate Glycinate is best?
Capsule. Other forms in the catalog: Tablet, Powder.
Is Magnesium Lysinate Glycinate safe?
Commonly reported: Gastrointestinal upset (less common with chelated forms than salt forms), Loose stools at higher doses, Mild drowsiness.
Which Magnesium Lysinate Glycinate supplement scores highest?
Double Wood Magnesium Glycinate Supplement, at 85/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
420 mg / day · UL 350 mgMagnesium Lysinate Glycinate has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Magnesium Lysinate Glycinate dosage reference →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
Products containing Magnesium Lysinate Glycinate
Top-scoring supplements in our catalog that list Magnesium Lysinate Glycinate on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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.
Related in Mineral
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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.