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Daily Essentials
Magnesium Glycinate
Magnesium Glycinate90 capsules · 30 servings
- 275 mg magnesium per serving
- From 2,500 mg magnesium glycinate
- Three capsules once a day
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This product is not on sale yet.
One container is 30 servings: about 30 days at the label amount.
- The manufacturer's lab report covers strength, heavy metals and microbes. What that means
The whole label
What’s in it
| Serving size 3 capsules | ||
| Servings per container 30 | ||
| Amount per serving | Amount | % Daily Value* |
|---|---|---|
| Magnesium(from 2,500 mg Magnesium Glycinate) | 275 mg | 65% |
| *Percent Daily Values (DV) are based on a 2,000 calorie diet. | ||
- Other Ingredients:
- Hypromellose (capsule), Magnesium Stearate, Silicon Dioxide, Rice Flour.
- Form
- Capsule
- Contents
- 90 capsules
- Servings
- 30 (3 capsules each)
- Lasts
- About 30 days at the label amount
- Manufactured in
- USA, according to the manufacturer. Where the ingredients come from is not stated.
- Manufacturer states
- gluten-free, vegetarian, vegan friendly
About the ingredients: Magnesium
Directions
How to take it
Take three capsules once a day.
Directions on the label
As a dietary supplement, take three (3) capsules once daily or as directed by your healthcare professional.
Label warnings
Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement.
Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place.
Graded honestly
What the evidence says
Three capsules supply 275 mg of magnesium (65% of the Daily Value) bound to the amino acid glycine. Magnesium is needed for normal muscle and nerve function, and about half of Americans get less than they need from food. Evidence that it improves sleep is early (one four-week trial of this form found a small gain in self-rated sleep), and trials do not show that it relieves muscle cramps.
How it works
Magnesium is a helper for more than 300 enzyme systems. The body needs it to make energy, build protein, and move calcium and potassium in and out of cells, which is how nerves send signals and muscles contract and relax. Half or more of the body's magnesium sits in bone. In this product the magnesium is bound to glycine, an amino acid. That pairing is promoted as well absorbed and easy on the gut, although direct human comparisons with other forms are few.
The dose in this product
The label dose is three capsules once a day, giving 275 mg of magnesium from 2,500 mg of magnesium glycinate. Recommended total intakes are 400 to 420 mg a day for men and 310 to 320 mg for women, so one serving covers most of the gap in a low-magnesium diet.
How that compares with the studiesHide the comparison
Sleep: the one trial of this form used 250 mg a day, taken 30 to 60 minutes before bed for four weeks, so the label dose matches it. The three older sleep trials pooled in a 2021 review used 320 to 729 mg a day of magnesium oxide or citrate in older adults. Those doses are above what this product supplies and the forms differ, so they do not support a claim here.
Muscle cramps: a Cochrane review of 11 trials (735 people) concluded that magnesium is unlikely to give meaningful relief to older adults with cramps, found conflicting results in pregnancy, and found no trials at all in exercise-related cramps. No cramp claim is made. Strength and exercise: a meta-analysis of 14 trials found no significant effect on strength or power.
No performance or recovery claim is made. Blood pressure: NIH describes the effect of magnesium supplements as marginal. No claim is made.
Form: NIH notes that forms which dissolve well, such as citrate, chloride, lactate and aspartate, are absorbed better than magnesium oxide; glycinate is not in its comparison. The one isotope study of the glycinate form, in 12 patients who had part of the small bowel removed, found about the same absorption as oxide overall (23.5% against 22.8%), better absorption in the four patients who absorbed oxide worst, and better tolerance. So 'gentle on the stomach' is plausible, and 'best absorbed form' is not established.
- Moderate evidence
Helps you reach the recommended daily magnesium intake
National survey data from 2013 to 2016 show that 48% of Americans take in less magnesium from food and drink than the estimated average requirement. One serving supplies 275 mg, 65% of the Daily Value. In an earlier national survey, adults who used magnesium supplements had average total intakes well above requirement levels. [1]
- Moderate evidence
Contributes to normal muscle and nerve function
A long-established role of the mineral, described by NIH and included in the EU list of permitted nutrient-function statements. It does not mean extra magnesium improves performance in people who already get enough: a meta-analysis of 14 trials found no significant gains in muscle strength or power, with benefits appearing only in groups likely to be short of magnesium, such as older adults. [1][2][6]
- Early evidence
May modestly improve self-rated sleep in adults who sleep poorly
One randomized, placebo-controlled trial tested this form: 155 adults who slept poorly took magnesium bisglycinate (250 mg of magnesium a day) or placebo for four weeks. Scores on a sleep-problem questionnaire fell a little more with magnesium (3.9 points against 2.3), a small effect, and other measures did not differ. It is a single short trial that relied on self-report. Older trials used other forms at higher doses in older adults and were rated low quality. [3][4]
Strong evidence: many human trials agree, at the amount in this product. Moderate evidence: human trials mostly agree, but they are small, short or mixed. Early evidence: a few small human studies or lab work. Promising, not proven.
Safety
Who it is for, and who should ask first
Good fit if
- Adults whose diet is low in magnesium-rich foods such as leafy greens, nuts, seeds, beans and whole grains
- Older adults, who tend to eat less magnesium and absorb less of it
- Adults who sleep poorly at times and want to try magnesium for a month, knowing the evidence is early
- People who prefer a chelated form to magnesium oxide
Ask your doctor first if
- You have kidney disease or reduced kidney function
- You are pregnant or nursing
- You are under 18
- You take antibiotics, bisphosphonate bone medicines, water pills or long-term acid reducers
- You use antacids or laxatives that contain magnesium
- You have a bowel condition or frequent loose stools
- Your sleep problems are severe or have lasted more than a few weeks
Interactions
- Bisphosphonates such as alendronate (Fosamax): magnesium can reduce their absorption. Take them at least 2 hours apart.
- Tetracycline antibiotics (such as doxycycline) and quinolone antibiotics (such as ciprofloxacin and levofloxacin): magnesium binds them in the gut. Take the antibiotic at least 2 hours before or 4 to 6 hours after magnesium.
- Diuretics (water pills): loop and thiazide types increase magnesium loss in urine, while potassium-sparing types reduce it. Ask your prescriber before adding magnesium.
- Proton pump inhibitors such as esomeprazole and lansoprazole can cause low magnesium when taken for more than a year. Tell your doctor; do not treat it yourself.
- Antacids and laxatives that contain magnesium add to your total.
Possible side effects
- Loose stools or diarrhea, sometimes with nausea and abdominal cramping, are the main side effects of magnesium supplements and become more likely as the dose rises.
- In trials reviewed by Cochrane, gut side effects such as diarrhea affected between 11% and 37% of people taking oral magnesium, against 10% to 14% of those on placebo.
- In the four-week trial of magnesium bisglycinate at 250 mg a day, side effects were no more common than with placebo.
Upper limit
350 mg a day of magnesium from supplements and medicines for adults (US National Academies, as listed by the NIH Office of Dietary Supplements). The limit does not count magnesium naturally present in food and is based on diarrhea, the first sign of too much. One serving (275 mg) is under it.
The EU benchmark is stricter: 250 mg a day for readily dissociable magnesium salts in supplements (EFSA overview of upper levels), which this serving exceeds by 25 mg.
Combining with our other products
Two other products in this line add supplemental magnesium: Creatine + Electrolytes (60 mg per scoop) and Men's Multi (50 mg). With Magnesium Glycinate (275 mg): adding Creatine + Electrolytes gives 335 mg, just under the 350 mg adult limit. Adding Men's Multi gives 325 mg.
Taking all three gives 385 mg, over the limit. Chocolate Plant Protein also lists 13 mg per serving. Do not add magnesium-based antacids or laxatives on top.
The Sleep formula in this line contains no magnesium.
Lab reports
What the lab report covers
We hold the manufacturer’s lab report for a production lot of this product. It reports on the manufacturer’s own lot, not on the container you receive. This is what it covers and what it leaves out.
Magnesium content is measured.
- Strength of the main ingredient
- Measured
- Identity test
- Not reported
- Heavy metals
- Measured
- Microbes
- Tested
- Lab named on the report
- No
- Latest report
- February 2026
Answers
Questions people ask
Will it help me sleep?
Possibly a little. In the one good trial of this form, adults who slept poorly and took 250 mg a day for four weeks rated their sleep slightly better than those on placebo. The effect was small and the trial used questionnaires only, so treat it as a reasonable experiment, not a guarantee.
Does magnesium stop muscle cramps?
The evidence says probably not. A Cochrane review of 11 trials found magnesium unlikely to help older adults with cramps, and nobody has run a proper trial in exercise cramps. Magnesium is needed for normal muscle function, but that is not the same as relieving cramps.
Is glycinate absorbed better than other forms?
It may be absorbed better than magnesium oxide, but the human evidence for glycinate itself is thin. NIH's comparison says forms that dissolve well, such as citrate, are absorbed better than oxide, and it does not rank glycinate. The one direct comparison with oxide found similar absorption overall. No good study shows glycinate beats citrate.
Why is the serving three capsules?
Magnesium glycinate is bulky. By the label figures only about 11% of the compound is magnesium, so 275 mg of magnesium needs 2,500 mg of magnesium glycinate, which will not fit in one or two capsules.
When should I take it, and how long before I notice anything?
The label says three capsules once a day. In the sleep trial people took their dose 30 to 60 minutes before bed, and most of the improvement appeared within the first two weeks. If you notice nothing after a month, it is probably not doing much for your sleep.
Can I take too much?
Yes. The upper limit for magnesium from supplements is 350 mg a day for adults, set because higher amounts commonly cause diarrhea. One serving is 275 mg, so other magnesium supplements, antacids or laxatives can take you over. People with kidney disease can build up dangerous levels and should not take magnesium without medical advice.
Can I take it with my medicines?
Check first if you take antibiotics, bisphosphonate bone medicines, water pills or long-term acid reducers. Magnesium binds some antibiotics and bisphosphonates in the gut, so doses need spacing: at least 2 hours apart for bisphosphonates, and antibiotics at least 2 hours before or 4 to 6 hours after magnesium. Your pharmacist can set a schedule.
Will it help workout recovery or performance?
The evidence does not show that. Pooled trials found no significant gains in strength or power in active people who were not short of magnesium. A few small studies suggest less muscle soreness, but they are too small to rely on and used higher doses than this product. Magnesium is needed for normal muscle function, which is a different thing from a performance boost.
Read the studies
Sources
- 1.National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated January 6, 2026. Open source (opens in a new tab)Magnesium is a cofactor in more than 300 enzyme systems, 48% of Americans get less than the estimated average requirement from food, the upper limit for supplemental magnesium is 350 mg, risk of toxicity rises with poor kidney function, and magnesium interacts with bisphosphonates, some antibiotics, diuretics and proton pump inhibitors.
- 2.European Commission. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, L 136, 25.5.2012, p. 1. Open source (opens in a new tab)After EFSA review, permits statements that magnesium contributes to normal muscle function, normal functioning of the nervous system and normal energy-yielding metabolism; the list contains no sleep statement for magnesium.
- 3.Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nat Sci Sleep. 2025;17:2027-2040. Open source (opens in a new tab)In 155 adults with self-reported poor sleep, 250 mg of magnesium a day as bisglycinate for four weeks lowered a sleep-problem score slightly more than placebo (small effect size, 0.2), with no difference on other measures and no excess side effects.
- 4.Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. Open source (opens in a new tab)Three trials in 151 older adults using 320 to 729 mg a day of magnesium oxide or citrate suggested people fell asleep about 17 minutes sooner, but all were at moderate to high risk of bias and the evidence was rated low to very low quality.
- 5.Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402. Open source (opens in a new tab)Across 11 trials with 735 people, magnesium was unlikely to give meaningful cramp relief to older adults, results in pregnancy conflicted, no trials covered exercise cramps, and minor side effects, mostly gut symptoms such as diarrhea, tended to be more common with magnesium.
- 6.Wang R, et al. The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Magnes Res. 2017;30(4):120-132. Open source (opens in a new tab)In 14 randomized trials, magnesium supplements did not significantly improve muscle strength or power; any benefit appeared in older adults and people with alcohol dependence, not in athletes or active people.
- 7.Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. Open source (opens in a new tab)In 12 patients with bowel resection, magnesium from the glycinate chelate was absorbed about as well as from oxide overall, better in the four patients who absorbed oxide worst, and was better tolerated.
- 8.European Food Safety Authority. Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Version 11, August 2025. Open source (opens in a new tab)Sets the EU upper level for magnesium from readily dissociable salts in supplements, water or fortified foods at 250 mg a day for adults, not counting magnesium naturally present in food.
Reviewed 2026-10-01. This page is information, not medical advice.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.