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Tier 1: Strong Evidencecapsule
Magnesium Glycinate
Chelated Magnesium — 300 mg
$16/month (30-day supply)
What it does
Magnesium glycinate is magnesium bound to glycine — an amino acid that enhances absorption and provides its own calming benefits. Unlike magnesium oxide (which is poorly absorbed and causes digestive issues), glycinate delivers high bioavailability with zero GI side effects. Involved in 300+ enzymatic reactions in the body.
Key benefits
- Sleep quality
- Muscle relaxation
- Nerve function
- Blood sugar regulation
The evidence
Multiple RCTs confirm benefits for sleep, anxiety, and blood sugar. Glycinate form shows 2-3x better absorption than oxide. 50-70% of adults over 50 are deficient.
Important
May interact with certain antibiotics and bisphosphonates. Take 2 hours apart from these medications.