MINERAL · MATERIA №10
Magnesium Glycinate
The mineral that lets the body actually rest.
- Family
- mineral
- Origin
- Mineral, chelated to glycine
- Format
- Capsule or powder
- Best taken
- Evening
Magnesium is one of the most common deficiencies in modern diets — soil depletion, processing, and stress all reduce intake or accelerate loss.
Glycinate is the form bound to the amino acid glycine, which improves absorption and adds a mild calming effect of its own.
How it works in the body
Magnesium is a cofactor in more than three hundred enzymatic reactions. It modulates the NMDA receptor and supports GABA, which is partly why it helps the nervous system downshift at night.
What you can expect
Restorative sleep
Quietens the nervous system enough to fall asleep cleanly.
Good for: sleep · stress
Muscle relaxation
Eases tension after training or long screen days.
Good for: recovery
04 — PROTOCOL
200–400 mg of elemental magnesium glycinate in the evening, with or without food.
05 — SOURCING
Glycinate (also labelled bisglycinate) is the gentlest, best-absorbed form for daily use. Avoid magnesium oxide for anything beyond a laxative effect.
06 — CAUTION
High doses can cause loose stools; reduce dose if so. People with kidney disease should consult a clinician.
07 — PRODUCTS
Products with Magnesium Glycinate
08 — PAIRS WELL WITH
Build the stack
Honest answers
- Glycinate or citrate?
- Glycinate is calming and gentle. Citrate is more laxative — better for occasional use than nightly.
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