Magnesium glycinate
What it is
Magnesium chelated to two glycine molecules — the most-recommended form for sleep, anxiety, and general supplementation because the glycine ligand itself is calming (partial NMDA co-agonist and glycine receptor agonist). Superior tolerance vs oxide, citrate, and chloride — minimal laxative effect, making it the go-to form for continuous daily use at therapeutic doses. Slightly lower elemental magnesium per gram than smaller salts, but better-absorbed and far gentler on the gut.
Dose
200–400 mg elemental magnesium as glycinate, evening dose
Time of day & tips
Take 30-60 min before bed for sleep benefit; can be combined with magnesium taurate for cardio or L-threonate for cognition; very safe for long-term continuous use
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