--- title: "Magnesium Glycinate — Evidence, Benefits & Where to Buy | Magellan" description: "Magnesium Glycinate — Magnesium is an essential dietary mineral and the second most abundant intracellular cation, serving as a cofactor in hundreds of…" url: "https://magellanlongevity.com/p/136.md" canonical: "https://magellanlongevity.com/p/136.html" html: "https://magellanlongevity.com/p/136.html" type: "product" section: "Nutraceuticals & Cellular Energizers" evidence_grade: "Moderate evidence" evidence_tier: "moderate" citations: 19 product_id: 136 price_usd: 26 updated: 2026-09-02 author: "Gabriel Radu, DO" author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765." publisher: "Magellan Longevity" content_format: "markdown" license: "Educational content — not medical advice" --- # Magnesium Glycinate [Home](https://magellanlongevity.com/) › [Nutraceuticals & Cellular Energizers](https://magellanlongevity.com/c/1.md) › Magnesium Glycinate **HTML version:** https://magellanlongevity.com/p/136.html · **In the Magellan app:** https://magellanlongevity.com/#/product/136 ## Key facts | Field | Value | | --- | --- | | Product | Magnesium Glycinate | | Category | [Nutraceuticals & Cellular Energizers](https://magellanlongevity.com/c/1.md) | | Evidence grade | Moderate evidence (B) | | Peer-reviewed citations | 19 | | Typical listed price | $26.00 (check the live price) | | Where to buy | [Search Amazon](https://www.amazon.com/s?k=Magnesium%20Glycinate&tag=magellanlong-20) | | Catalog ID | 136 | ## What it is Magnesium is an essential dietary mineral and the second most abundant intracellular cation, serving as a cofactor in hundreds of enzymatic reactions involved in energy metabolism, protein synthesis, and nerve and muscle function. Magnesium glycinate (magnesium bis-glycinate) is an organic magnesium salt chelated with the amino acid glycine, one of several supplement forms used to raise magnesium status. Dietary magnesium comes from whole grains, legumes, nuts, seeds, and green leafy vegetables, and intakes below recommended amounts are common. In cardiovascular physiology, magnesium influences vascular tone and endothelial function, which underlies its study as a blood-pressure-modifying nutrient. The glycinate form in particular is marketed for sleep and relaxation, a niche tied to magnesium's roles in NMDA- and GABA-mediated neurotransmission. ## Its role in longevity Pooled analyses of randomized trials indicate oral magnesium lowers blood pressure by a small amount—about 2 mmHg in a 34-trial analysis—with larger reductions in people who are hypertensive, magnesium-deficient, or insulin-resistant, and generally no significant effect in normotensive individuals. For sleep, a placebo-controlled trial in elderly people with primary insomnia improved sleep scores and efficiency while raising melatonin and lowering cortisol, and a 2025 trial of magnesium bisglycinate itself modestly improved insomnia severity in adults reporting poor sleep, especially those with low dietary magnesium intake. Higher dietary intake tracks with lower risk of type 2 diabetes, coronary heart disease, and all-cause mortality in prospective cohorts. Most trials used oxide, citrate, or other salts, so claims that the glycinate form is superior outrun the evidence. This evidence describes magnesium the mineral and its mechanisms and dietary/serum status, not this specific commercial magnesium glycinate product. ## Evidence grade: Moderate evidence - **What the grade means:** Curated grade based on the human and mechanistic evidence for this compound. - **Dose used in studies:** 250–500 mg elemental magnesium/day (sleep trials used 250 mg as bisglycinate or 500 mg; BP analyses center near ~370 mg/day) - **What this grade does not say:** Effect sizes are small — about 2 mmHg for blood pressure and a modest improvement in insomnia scores — and benefits look greatest in people with low baseline magnesium intake. Most evidence comes from other salt forms (oxide, citrate), so glycinate-specific superiority claims outrun the data. ## Where it comes from without a bottle Food, exercise and behaviour routes to the same pathway, each with its citation. | Natural source | How it works | Citation | | --- | --- | --- | | Leafy greens, nuts, seeds & legumes (magnesium) | The magnesium half of magnesium glycinate is abundant in plant foods. Spinach, pumpkin seeds, almonds, and beans each contribute 70-150 mg of elemental magnesium - the glycinate form is chosen mainly for gentleness on the gut, not because the mineral is rare in food. | Cureus 2024 [PMID 39539878](https://pubmed.ncbi.nlm.nih.gov/39539878/) | | Whole grains, seeds & almonds (magnesium) | Most people in Western countries under-consume magnesium, so the simplest fix is more unrefined grains, seeds, nuts, and greens. These foods supply the mineral; pairing them with protein covers most of the magnesium your body needs daily. | Rocz Panstw Zakl Hig 2013 [PMID 24325082](https://pubmed.ncbi.nlm.nih.gov/24325082/) | | Gelatin, bone broth & collagen (glycine) | The glycine half of magnesium glycinate is concentrated in collagen-rich foods. Gelatin, bone broth, and the skin/connective tissue of meat are loaded with glycine; a study showed gelatin raised circulating glycine and boosted collagen synthesis. | Am J Clin Nutr 2016 [PMID 27852613](https://pubmed.ncbi.nlm.nih.gov/27852613/) | ### What those papers actually say 1. **Leafy greens, nuts, seeds & legumes (magnesium)** Cureus 2024 · [PMID 39539878](https://pubmed.ncbi.nlm.nih.gov/39539878/) · [DOI 10.7759/cureus.71392](https://doi.org/10.7759/cureus.71392) > Mg is naturally found in a wide array of foods, with green leafy vegetables, whole grains, nuts, seeds, and legumes being particularly rich sources. 2. **Whole grains, seeds & almonds (magnesium)** Rocz Panstw Zakl Hig 2013 · [PMID 24325082](https://pubmed.ncbi.nlm.nih.gov/24325082/) > Dietary sources rich in magnesium are whole and unrefined grains, seeds, cocoa, nuts, almonds and green leafy vegetables. 3. **Gelatin, bone broth & collagen (glycine)** Am J Clin Nutr 2016 · [PMID 27852613](https://pubmed.ncbi.nlm.nih.gov/27852613/) · [DOI 10.3945/ajcn.116.138594](https://doi.org/10.3945/ajcn.116.138594) > Supplementation with increasing amounts of gelatin increased circulating glycine, proline, hydroxyproline, and hydroxylysine, peaking 1 h after the supplement was given. ## In the news - **Should you take a magnesium supplement to lower your blood pressure?** — Harvard Health 2026 [Read it](https://www.health.harvard.edu/heart-health/should-you-take-a-magnesium-supplement-to-lower-your-blood-pressure) > When researchers pooled findings from 38 randomized controlled trials, they found that magnesium supplements may modestly lower blood pressure, especially in two groups: people with high blood pressure and those with low magnesium levels. - **Magnesium - Fact Sheet for Consumers** — NIH Office of Dietary Supplements 2021 [Read it](https://ods.od.nih.gov/factsheets/Magnesium-Consumer/) > Magnesium supplements might decrease blood pressure, but only by a small amount. Some studies show that people who have more magnesium in their diets have a lower risk of some types of heart disease and stroke. ## The research Peer-reviewed studies on the active compound. Quotes are verbatim from the cited abstract. Research describes the active mechanism and is not a claim about this specific product. ### Cited studies 1. **Evidence: enzymatic cofactor (300+ reactions)** Hypertension 2016 · [PMID 27402922](https://pubmed.ncbi.nlm.nih.gov/27402922/) · [DOI 10.1161/HYPERTENSIONAHA.116.07664](https://doi.org/10.1161/HYPERTENSIONAHA.116.07664) > magnesium significantly reduced systolic and diastolic blood pressure 2. **Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials** Hypertension 2025 · [PMID 41000008](https://pubmed.ncbi.nlm.nih.gov/41000008/) · [DOI 10.1161/HYPERTENSIONAHA.125.25129](https://doi.org/10.1161/HYPERTENSIONAHA.125.25129) > Magnesium intake resulted in a reduction in systolic blood pressure 3. **The Effects of Magnesium Supplementation on Blood Pressure Among Type 2 Diabetes Patients: a meta-analysis** Biol Trace Elem Res 2020 · [PMID 32385715](https://pubmed.ncbi.nlm.nih.gov/32385715/) · [DOI 10.1007/s12011-020-02157-0](https://doi.org/10.1007/s12011-020-02157-0) > significant reduction of systolic and diastolic blood pressure in T2DM patients 4. **Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review.** Headache 2018 · [PMID 29131326](https://pubmed.ncbi.nlm.nih.gov/29131326/) · [DOI 10.1111/head.13217](https://doi.org/10.1111/head.13217) > This systematic review provides Grade C (possibly effective) evidence for prevention of migraine with magnesium. 5. **Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials.** Pain Physician 2016 · [PMID 26752497](https://pubmed.ncbi.nlm.nih.gov/26752497/) > Intravenous magnesium reduces acute migraine attacks within 15 - 45 minutes, 120 minutes, and 24 hours after the initial infusion and oral magnesium alleviates the frequency and intensity of migraine. 6. **Impact of Magnesium Supplementation on Blood Pressure: An Umbrella Meta-Analysis of Randomized Controlled Trials.** Curr Ther Res Clin Exp 2024 · [PMID 39280209](https://pubmed.ncbi.nlm.nih.gov/39280209/) · [DOI 10.1016/j.curtheres.2024.100755](https://doi.org/10.1016/j.curtheres.2024.100755) > The findings of the present umbrella meta-analysis showed an overall decrease of SBP and DBP with magnesium supplementation, particularly at doses of ≥400 mg/day for ≥12 weeks. 7. **The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials.** Am J Hypertens 2002 · [PMID 12160191](https://pubmed.ncbi.nlm.nih.gov/12160191/) · [DOI 10.1016/s0895-7061(02)02964-3](https://doi.org/10.1016/s0895-7061%2802%2902964-3) > there was an apparent dose-dependent effect of magnesium, with reductions of 4.3 mm Hg systolic BP (95% CI 6.3 to 2.2; P < .001) and of 2.3 mm Hg diastolic BP (95% CI 4.9 to 0.0; P = .09) for each 10 mmol/day increase in magnesium dose. 8. **The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials.** Am J Clin Nutr 2017 · [PMID 28724644](https://pubmed.ncbi.nlm.nih.gov/28724644/) · [DOI 10.3945/ajcn.117.155291](https://doi.org/10.3945/ajcn.117.155291) > Magnesium supplementation resulted in a mean reduction of 4.18 mm Hg in SBP and 2.27 mm Hg in DBP. 9. **Effects of oral magnesium supplementation on glycaemic control in Type 2 diabetes: a meta-analysis of randomized double-blind controlled trials.** Diabet Med 2006 · [PMID 16978367](https://pubmed.ncbi.nlm.nih.gov/16978367/) · [DOI 10.1111/j.1464-5491.2006.01852.x](https://doi.org/10.1111/j.1464-5491.2006.01852.x) > the weighted mean post-intervention fasting glucose was significantly lower in the treatment groups compared with the placebo groups [-0.56 mmol/l (95% CI, -1.10 to -0.01); P for heterogeneity = 0.02]. 10. **Magnesium in man: implications for health and disease.** Physiol Rev 2015 · [PMID 25540137](https://pubmed.ncbi.nlm.nih.gov/25540137/) · [DOI 10.1152/physrev.00012.2014](https://doi.org/10.1152/physrev.00012.2014) > As the second most abundant intracellular cation after potassium, it is involved in over 600 enzymatic reactions including energy metabolism and protein synthesis. 11. **Serum magnesium and the incidence of coronary artery disease over a median 27 years of follow-up in the Atherosclerosis Risk in Communities (ARIC) Study and a meta-analysis.** Am J Clin Nutr 2020 · [PMID 31622458](https://pubmed.ncbi.nlm.nih.gov/31622458/) · [DOI 10.1093/ajcn/nqz256](https://doi.org/10.1093/ajcn/nqz256) > Overall, low serum Mg was associated with higher CAD risk after adjustment for demographics, lifestyle factors, and other CAD risk factors than was higher serum Mg (HR Q1 compared with Q5: 1.28; 95% CI: 1.11, 1.47; P-linear trend <0.001). 12. **Quantitative Association Between Serum/Dietary Magnesium and Cardiovascular Disease/Coronary Heart Disease Risk: A Dose-Response Meta-analysis of Prospective Cohort Studies.** J Cardiovasc Pharmacol 2019 · [PMID 31815866](https://pubmed.ncbi.nlm.nih.gov/31815866/) · [DOI 10.1097/FJC.0000000000000739](https://doi.org/10.1097/FJC.0000000000000739) > Increasing dietary magnesium or serum magnesium level is linearly and inversely associated with the risk of total CVD and CHD events. 13. **Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies.** Diabetes Care 2011 · [PMID 21868780](https://pubmed.ncbi.nlm.nih.gov/21868780/) · [DOI 10.2337/dc11-0518](https://doi.org/10.2337/dc11-0518) > Meta-analysis of 13 prospective cohort studies involving 536,318 participants and 24,516 cases detected a significant inverse association between magnesium intake and risk of type 2 diabetes (relative risk [RR] 0.78 [95% CI 0.73-0.84]). 14. **Magnesium intake and risk of type 2 diabetes: a meta-analysis.** J Intern Med 2007 · [PMID 17645588](https://pubmed.ncbi.nlm.nih.gov/17645588/) · [DOI 10.1111/j.1365-2796.2007.01840.x](https://doi.org/10.1111/j.1365-2796.2007.01840.x) > The overall relative risk for a 100 mg day(-1) increase in magnesium intake was 0.85 (95% CI, 0.79-0.92). 15. **Total, Dietary, and Supplemental Magnesium Intakes and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.** Adv Nutr 2021 · [PMID 33684200](https://pubmed.ncbi.nlm.nih.gov/33684200/) · [DOI 10.1093/advances/nmab001](https://doi.org/10.1093/advances/nmab001) > higher intake of dietary magnesium was associated with a reduced risk of all-cause and cancer mortality, but not CVD mortality. 16. **Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials.** Nutrients 2021 · [PMID 34836329](https://pubmed.ncbi.nlm.nih.gov/34836329/) · [DOI 10.3390/nu13114074](https://doi.org/10.3390/nu13114074) > Compared with placebo, Mg supplementation reduced fasting plasma glucose in people with diabetes. In people at high risk of diabetes, Mg supplementation significantly improved plasma glucose per se, and after a 2 h oral glucose tolerance test. 17. **The Effect of Magnesium Supplementation on Insulin Resistance and Metabolic Profiles in Women with Polycystic Ovary Syndrome: a Randomized Clinical Trial.** Biol Trace Elem Res 2023 · [PMID 37393389](https://pubmed.ncbi.nlm.nih.gov/37393389/) · [DOI 10.1007/s12011-023-03744-7](https://doi.org/10.1007/s12011-023-03744-7) > We could not find any significant difference in anthropometric parameters as well as the mean systolic and diastolic blood pressures before and after intervention between the two groups. 18. **Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial.** Nature and science of sleep 2025 · [PMID 40918053](https://pubmed.ncbi.nlm.nih.gov/40918053/) > RCT (n=155): 250 mg elemental magnesium as bisglycinate improved insomnia severity versus placebo at 4 weeks (ISI −3.9 vs −2.3, p=0.049; small effect, d=0.2), with greater response in low-dietary-magnesium participants. 19. **The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.** Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences 2012 · [PMID 23853635](https://pubmed.ncbi.nlm.nih.gov/23853635/) > RCT (n=46): 500 mg magnesium/day for 8 weeks improved insomnia severity, sleep efficiency, and sleep-onset latency in elderly adults with primary insomnia, while raising serum melatonin and lowering cortisol. ## Where to buy [Search Amazon for Magnesium Glycinate](https://www.amazon.com/s?k=Magnesium%20Glycinate&tag=magellanlong-20) — affiliate search link. ## Structured data ```json {"@context":"https://schema.org","@graph":[{"@type":"ItemPage","@id":"https://magellanlongevity.com/p/136.html#page","url":"https://magellanlongevity.com/p/136.html","name":"Magnesium Glycinate","description":"Magnesium is an essential dietary mineral and the second most abundant intracellular cation, serving as a cofactor in hundreds of enzymatic reactions…","inLanguage":"en","isPartOf":{"@type":"WebSite","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"author":{"@type":"Person","name":"Gabriel Radu, DO","jobTitle":"Physiatrist (PM&R)","identifier":[{"@type":"PropertyValue","name":"NPI","value":"1376861765"},{"@type":"PropertyValue","name":"NY medical license","value":"275110"}]},"publisher":{"@type":"Organization","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"encoding":{"@type":"MediaObject","encodingFormat":"text/markdown","contentUrl":"https://magellanlongevity.com/p/136.md"},"dateModified":"2026-09-02"},{"@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://magellanlongevity.com/"},{"@type":"ListItem","position":2,"name":"Nutraceuticals & Cellular Energizers","item":"https://magellanlongevity.com/c/1.html"},{"@type":"ListItem","position":3,"name":"Magnesium Glycinate","item":"https://magellanlongevity.com/p/136.html"}]},{"@type":"Product","@id":"https://magellanlongevity.com/p/136.html#product","name":"Magnesium Glycinate","category":"Nutraceuticals & Cellular Energizers","url":"https://magellanlongevity.com/p/136.html","description":"Magnesium is an essential dietary mineral and the second most abundant intracellular cation, serving as a cofactor in hundreds of enzymatic reactions involved in energy metabolism, protein synthesis, and nerve and muscle function. 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Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication. Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases. Reviewed for accuracy by a board-certified physician (DO).