Magnesium Glycinate
Magnesium glycinate, or bisglycinate, is a compound that combines magnesium with the amino acid glycine. It is one of the forms of magnesium used in supplements.
Also listed as Magnesium Bisglycinate, Magnesium bisglycinate chelate
How much did sleep improve?
A 2025 trial enrolled 155 adults aged 18–65 with self-reported poor sleep. After four weeks, insomnia-severity scores improved by 3.9 points with bisglycinate versus 2.3 with placebo. The between-group effect was small, and outcomes relied on questionnaires rather than objective sleep recordings. 1
One short trial found a small benefit; confirmation and objective sleep measurements are still needed. 1
What exactly was tested?
The daily study dose supplied 250 mg elemental magnesium and 1,523 mg glycine, taken 30–60 minutes before bed. It was compared with placebo, not citrate or another magnesium form, so the result cannot establish superiority. 1
Does it also ease anxiety or stress?
A 2017 systematic review found suggestive but inconclusive evidence for magnesium and mild anxiety; study quality was generally poor and several products contained other ingredients. It is not proof for glycinate specifically. The 2025 bisglycinate trial found no significant differences in its other psychological outcomes. 1 2
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Essential Health2 effects
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Sleep3 effects
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Stress & Mood3 effects
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Longevity1 effect
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Cardiovascular1 effect
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Cognition2 effects
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Weight Management1 effect
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Energy1 effect
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Fitness1 effect
No study is linked to this rating.
Bone & Joint1 effect
No study is linked to this rating.
Other effects2 effects
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All studies
6 publications are linked to Magnesium Glycinate, newest first.