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Summary
Magnesium glycinate is a highly bioavailable, gut-friendly form of magnesium bound to the amino acid glycine. It supports sleep quality, stress resilience, and relaxation through GABAergic pathways and is the gentlest magnesium form for those with sensitive digestion.
Our Picks
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Magnesium Bisglycinate — Thorne
Magnesium Bisglycinate
A powdered formula that promotes restful sleep and muscle relaxation. NSF Certified for Sport®.
thorne.com
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Sleep Quality and Stress Reduction
- RCTs and observational studies show magnesium supplementation improves sleep latency, sleep efficiency, and subjective sleep quality, particularly in individuals with low magnesium status.
- Glycine itself has calming effects on the nervous system, potentially enhancing the anxiolytic properties of magnesium.
- Benefits typically emerge after 4–8 weeks of consistent evening supplementation.
Gut Health
- High tolerability: Glycinate is chelated to glycine, which minimizes the osmotic laxative effect seen with oxide or citrate forms.
- Well suited for individuals with IBS or sensitive GI tracts who need magnesium repletion without GI upset.
- Supports overall gut comfort by reducing stress-related GI symptoms indirectly.
Brain-Gut Axis
- By improving sleep architecture and reducing perceived stress, magnesium glycinate helps normalize gut-brain signaling.
- Lower cortisol and better vagal tone may reduce stress-induced GI symptoms like cramping or bloating.