Magnesium Glycinate for longevity
Grade AHighly bioavailable magnesium chelate supporting sleep latency, HRV, and neuromuscular function.
89/100 Evidence Strength
Why Magnesium Glycinate matters for longevity
Highly bioavailable magnesium chelate supporting sleep latency, HRV, and neuromuscular function.
- Improved sleep latency and HRV
- Reduced anxiety scores
- Muscle recovery
Typical dose
300–400 mg elemental PM
Best timing
60 min before bed
Evidence grade
Grade A 89/100
Mechanism of action
Cofactor in >300 enzymatic reactions; modulates NMDA receptors and GABA-A signaling.
Dosage & Timing
Typical
300–400 mg elemental PM
Range
200–500 mg
Timing
60 min before bed
With Food
Yes
Form
Capsule or powder
Category
Sleep
Reported Benefits
- Improved sleep latency and HRV
- Reduced anxiety scores
- Muscle recovery
Side Effects
- Loose stools at high doses
Contraindications
- Severe renal impairment
Known Interactions
Antibiotics (quinolones, tetracyclines)Separate by 2+ hours.
BisphosphonatesReduced absorption — separate dosing.
References
Magnesium Glycinate — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Magnesium Glycinate.
What is the typical dose of Magnesium Glycinate?+
300–400 mg elemental PM (range 200–500 mg). 60 min before bed. Take with food.
How does Magnesium Glycinate work in the body?+
Cofactor in >300 enzymatic reactions; modulates NMDA receptors and GABA-A signaling.
What are the longevity benefits of Magnesium Glycinate?+
Highly bioavailable magnesium chelate supporting sleep latency, HRV, and neuromuscular function. Reported benefits include: Improved sleep latency and HRV; Reduced anxiety scores; Muscle recovery.
What are the side effects of Magnesium Glycinate?+
Loose stools at high doses Avoid in: Severe renal impairment.
What is Magnesium Glycinate commonly stacked with for longevity?+
L-theanine, Glycine, Apigenin.
Comparison vs Alternatives
All Supplements →| Attribute | Magnesium GlycinateThis page | Creatine Monohydrate | Omega-3 (EPA/DHA) |
|---|---|---|---|
| Evidence | Grade A89/100 | Grade A94/100 | Grade A91/100 |
| Category | Sleep | Cognition | Cardiovascular |
| Best for | Improved sleep latency and HRV | Strength and lean mass | Triglyceride reduction |
| Typical dose | 300–400 mg elemental PM | 5 g daily | 2 g EPA/DHA combined |
| Timing | 60 min before bed | Any time of day, consistent | With largest meal |
| Form | Capsule or powder | Micronized powder | Triglyceride-form fish oil or algal DHA |
| Action | Current page | View → | View → |