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Magnesium Glycinate

Also known as: magnesium bisglycinate, chelated magnesium, mag glycinate

SStrong Evidence34 studies referenced

Common dosage

200-400mg daily

Category

mineral

Description

Highly bioavailable form of magnesium that supports sleep quality, anxiety reduction, muscle relaxation, and cardiovascular health. The glycinate form is preferred for its superior absorption and minimal GI side effects.

Safety & interactions

Generally safe. May cause loose stools at high doses. Split doses >300mg for better absorption.

Check all interactions →

Protocols featuring Magnesium Glycinate

Sleep Optimization ProtocolSStrong Evidence

Stress Resilience ProtocolAAdequate Evidence

Metabolic Health OptimizerAAdequate Evidence

Testosterone OptimizationAAdequate Evidence

Exercise Recovery ProtocolAAdequate Evidence

Beginner Starter StackSStrong Evidence

Budget Optimization StackSStrong Evidence

Travel & Jet Lag RecoveryAAdequate Evidence

Evening Wind-Down ProtocolAAdequate Evidence

Cardiovascular Health ProtocolSStrong Evidence

Mental Health SupportAAdequate Evidence

Studies on Magnesium Glycinate (34)

1.

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

Abbasi B, et al. (2012) · J Res Med Sci · n=46

2.

Oral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis

Mah J, Pitre T (2021) · Nutrients · n=2,400

Meta-analysisPubMed DOI

3.

Magnesium supplementation and blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials

Zhang X, et al. (2022) · J Hum Hypertens · n=2,028

Meta-analysisPubMed DOI

4.

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review

Boyle NB, et al. (2017) · Nutrients

Systematic ReviewPubMed DOI

5.

Subchronic magnesium supplementation reverses age-related neuroendocrine and sleep EEG changes

Held K, et al. (2002) · Pharmacopsychiatry · n=12

6.

Magnesium supplementation as an adjunct to fluoxetine therapy for depression.

Walyddaini AS (2026) · East Asian archives of psychiatry : official journal of the Hong Kong College of Psychiatrists = Dong Ya jing shen ke xue zhi : Xianggang jing shen ke yi xue yuan qi kan

7.

Micronutrient intake and status of adults consuming plant-based meat analogues or animal-based meats as primary protein source: An 8-week randomized controlled trial.

Fu AS (2026) · Clinical nutrition (Edinburgh, Scotland)

8.

Serum magnesium is linked with sperm concentration, motile sperm count and serum anti-Müllerian hormone in infertile men.

Yahyavi SK (2026) · Reproductive biomedicine online

9.

Quantitative sensory testing of pain in osteoporosis: a pilot randomized clinical trial with magnesium supplementation.

Pickering ME (2026) · Aging clinical and experimental research

10.

Effects of multivitamin combined with magnesium sulfate versus magnesium sulfate alone on hemodynamics, coagulation, and maternal-infant outcomes in preeclampsia: a randomized controlled study.

Gao S (2025) · Journal of health, population, and nutrition

11.

Impact of Preoperative Calcium and Magnesium Supplementation on Quality of Life and Hypocalcemia Post-Thyroidectomy.

Tabriz N (2026) · Endocrinology, diabetes & metabolism

12.

Effects of a Scutellaria baicalensis/Crataegus laevigata, magnesium and chromium supplement on stressed individuals: A randomised, double-blind, placebo-controlled, crossover trial.

Dodd F (2025) · Journal of psychopharmacology (Oxford, England)

13.

Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Argeros Z (2025) · Hypertension (Dallas, Tex. : 1979)

14.

Magnesium treatment increases gut microbiome synthesizing vitamin D and inhibiting colorectal cancer: results from a double-blind precision-based randomized placebo-controlled trial.

Sun E (2025) · The American journal of clinical nutrition

15.

The Association of Gut Microbiota With TRPM7 Genotype, Colorectal Polyps, and Magnesium.

Sun S (2025) · The Journal of nutrition

16.

Effect of Magnesium Supplements on Improving Glucose Control, Blood Pressure and Lipid Profile in Patients With Type 2 Diabetes Mellitus: A systematic review and meta-analysis.

Maqrashi NA (2025) · Sultan Qaboos University medical journal · n=1,345

17.

Effects of aerobic exercise and antioxidant micronutrients on leptin levels in pregnancy: a sub-analysis from a double-blinded randomised controlled trial.

Suárez-Ortegón MF (2025) · International journal of food sciences and nutrition

18.

No Effect of Topical Application of a Commercial Magnesium Gel on Exercise Recovery in Active Individuals.

Coates AM (2025) · International journal of sport nutrition and exercise metabolism · n=35

19.

Digital integration of research conduct into clinical care: results of the PROSPECTOR randomised feasibility study.

Wilson MG (2025) · BMJ evidence-based medicine

20.

Dark Chocolate Mitigates Premenstrual Performance Impairments and Muscle Soreness in Female CrossFit® Athletes: Evidence from a Menstrual-Phase-Specific Trial.

Safari K (2025) · Nutrients

21.

Impact of Probiotic Formula (Lacto-5X) on Constipation: Improvements in Gastrointestinal Symptoms, Gut Microbiome, and Metabolites.

Jin YJ (2025) · Journal of microbiology and biotechnology

22.

Effects of Coenzyme Q10, Tryptophan, and Magnesium Supplementation on Fatigue in Patients with Fibromyalgia - A Randomized Trial.

Rosselló Aubach L (2025) · Journal of dietary supplements

23.

Short-Term Magnesium Supplementation Has Modest Detrimental Effects on Cycle Ergometer Exercise Performance and Skeletal Muscle Mitochondria and Negligible Effects on the Gut Microbiota: A Randomized Crossover Clinical Trial.

Bomar MC (2025) · Nutrients · n=9

24.

Calcium, magnesium, and vitamin D supplementations as complementary therapy for hypertensive patients: a systematic review and meta-analysis.

Amer SA (2025) · BMC complementary medicine and therapies

25.

Effect of perioperative magnesium sulfate on neurological outcome in neurosurgical patients: a randomized double-blind controlled trial.

Gracia I (2025) · Minerva anestesiologica

26.

The effects of nutritional supplementation for children and adolescents with sickle cell disease: A systematic review and meta-analyses.

Orsi BC (2025) · Clinical nutrition (Edinburgh, Scotland)

27.

Daily Vitamin D3 Versus Stoss Vitamin D3 for Correction of 25OHD Deficiency in Children with Inflammatory Bowel Disease, a Randomised Controlled Trial.

O'Donnell JEM (2025) · Digestive diseases and sciences

28.

Does Magnesium Affect Sex Hormones and Cardiometabolic Risk Factors in Patients with PCOS? Findings from a Systematic Review and Meta-Analysis.

Abu-Zaid A (2025) · Medicina (Kaunas, Lithuania)

29.

Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A randomized clinical trial.

Polo-Ferrero L (2025) · Clinical nutrition (Edinburgh, Scotland)

30.

Effects of different dietary supplements on athletic performance in soccer players: a systematic review and network meta-analysis.

Luo H (2025) · Journal of the International Society of Sports Nutrition

31.

Timing of magnesium supplementation in patients with nephrolithiasis: A randomized controlled trial.

Sharbaugh AJ (2025) · Clinical nephrology

32.

The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized controlled trials.

Hariri M (2025) · Nutrition journal

33.

Combined oral supplementation with magnesium plus vitamin D alleviates mild to moderate depressive symptoms related to long-COVID: an open-label randomized, controlled clinical trial.

Rodríguez-Morán M (2025) · Magnesium research · n=30

34.

Comparative Clinical Study on Magnesium Absorption and Side Effects After Oral Intake of Microencapsulated Magnesium (MAGSHAPETM Microcapsules) Versus Other Magnesium Sources.

Pajuelo D (2024) · Nutrients

Health domains

Sleep & recovery Stress management Cardiovascular health Musculoskeletal health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.