Magnesium Glycinate (Chelated) - Sports Research

Product: 160 mg per serving | 180 Veggie Softgels Brand: Sports Research Primary Use: Relaxation, sleep support, muscle function, general magnesium repletion

Form & Bioavailability

Form Used: Magnesium Glycinate (chelated)

Magnesium Form | Bioavailability | Best For

----------------|-----------------|----------

Glycinate | High | Sleep, anxiety, muscle relaxation, gentle on GI

Threonate | High (crosses BBB) | Cognitive function, brain health

Citrate | Good | Constipation, general use

Oxide | Low (~4%) | Laxative effect, not recommended for repletion

Taurate | High | Cardiovascular support

Glycinate is one of the most bioavailable and best-tolerated forms. The glycine amino acid has its own calming effects, making this form ideal for relaxation and sleep.

Mechanism

Magnesium is a cofactor for 300+ enzymatic reactions including ATP production, protein synthesis, muscle/nerve function, and blood sugar control. Glycinate form provides additional benefits: glycine is an inhibitory neurotransmitter that promotes relaxation and is involved in collagen synthesis.

Dosing

• Maintenance: 200-400 mg elemental magnesium/day
• Therapeutic: 400-600 mg/day (deficiency, muscle cramps, sleep)
• Upper limit: 350 mg from supplements (per NIH); higher doses may cause loose stools
• Timing: Evening, 1-2 hours before bed (glycinate best for sleep)
• Duration: Continuous; deficiency common in modern diets

Note: 160 mg per serving is elemental magnesium. May need 2 servings for therapeutic dosing.

Safety

Common side effects: Loose stools at high doses (less common with glycinate) Contraindications: Kidney disease (impaired excretion) Key interactions:

• 🟡 Antibiotics: Separate by 2-4 hours (chelation)
• 🟡 Bisphosphonates: Separate by 2 hours
• 🟡 Blood pressure meds: Additive BP-lowering effect
• 🟢 Thyroid meds: Separate by 4 hours

Evidence Quality

Strong evidence for:

• Muscle cramp reduction
• Sleep quality improvement (especially with glycine)
• Blood pressure reduction
• Migraine prevention

Moderate evidence for:

• Anxiety reduction
• PMS symptom relief
• Blood sugar regulation
• Exercise performance

Product Assessment

Positives:

• Chelated glycinate form (highly bioavailable)
• Gentle on stomach (unlike oxide/citrate)
• Veggie softgel delivery
• Third-party tested
• Non-GMO verified

Considerations:

• 160 mg per serving is on lower end (may need 2 servings)
• Compare cost per mg of elemental magnesium
• Pairs well with D3 and K2 (synergistic for bone health)

Stack Compatibility

Synergistic with:

• Vitamin D3 + K2 (bone/cardiovascular)
• Zinc (but take at different times if high doses)
• B-complex

Timing separation needed:

• Calcium (2+ hours)
• Iron (2+ hours)
• Thyroid medications (4 hours)

Verdict

Excellent form choice for magnesium supplementation, particularly for those seeking relaxation and sleep benefits. The glycinate chelate is well-absorbed and won't cause the GI issues common with cheaper forms. The 160 mg dose is conservative—therapeutic use may require 2 capsules.

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*Research compiled using supplement-researcher methodology*