Magnesium Glycinate

Magnesium Glycinate (also known as Bisglycinate) is widely considered the „Gold Standard” form of magnesium for sleep and anxiety. It consists of elemental magnesium bound to the amino acid glycine, making it highly bioavailable and very gentle on the stomach.

What is Magnesium Glycinate?

While cheap forms like Magnesium Oxide are chemically simple (and poorly absorbed), Magnesium Glycinate is a chelated compound. The magnesium is attached to two glycine molecules.

This chelation does two things: it protects the magnesium from binding to other minerals in the gut, and it prevents the „laxative effect” common with other forms. The glycine itself acts as an inhibitory neurotransmitter, which is why this specific form is so effective for calming the brain before bed.

How it’s used in supplements

You will find this form primarily in premium sleep blends, anxiety support stacks, and „nighttime recovery” formulas.

It is frequently paired with L-theanine, Zinc (as ZMA), or Apigenin to create a synergistic effect for deep sleep without grogginess.

The „Buffered” Trap (Read this!)

This is the #1 scam with Magnesium Glycinate. Because pure glycinate is a large molecule, it has a low elemental yield (only ~14% magnesium by weight). This means pills have to be large to get a good dose.

To trick you, brands will sell „Buffered Magnesium Glycinate”. This means they have mixed a small amount of expensive Glycinate with a large amount of cheap Magnesium Oxide to inflate the dosage number on the label. If you see the word „Buffered” or „Blend” you are likely buying mostly Oxide.

Typical dosage ranges

• 200-400 mg (elemental) is the standard therapeutic range for sleep and anxiety.
• Note on Physical Size: To get 200mg of elemental magnesium from pure glycinate, you usually need to take 2 to 3 large capsules. If a brand claims 400mg in a single capsule, it is almost certainly fake or buffered.

Side effects & considerations

• Vivid dreams (caused by the glycine improving REM sleep)
• Drowsiness (do not take this in the morning)
• Rarely causes loose stools (unlike Citrate/Oxide)

How NutriDetector evaluates Magnesium Glycinate

NutriDetector specifically hunts for the „Buffered” trick. We calculate the expected yield based on the pill size. If a product claims an impossibly high dose in a small serving size, we flag it as likely containing hidden Oxide. We also reward brands that explicitly list „Elemental Yield” on the back panel.

FAQ

Is Bisglycinate the same as Glycinate?

Yes. They are synonyms. „Bisglycinate” is the chemically accurate name (meaning two glycines), but „Glycinate” is the common marketing name.

Will this make me go to the bathroom?

Likely not. Glycinate is the least laxative form of magnesium. If you have digestion issues, this is the safest form to take.

Why is the pill count so high?

Physics. The glycine molecule is heavy. To get enough magnesium metal into your body, you have to consume a lot of glycine powder along with it.