Magnesium Glycinate

Magnesium supports normal muscle and nerve function, and energy production. Thorne Magnesium Glycinate provides 120 mg of elemental magnesium per capsule in a chelated form—magnesium bound to the amino acid glycine. Product details

We’ve covered my morning shake. This one gets the evening shift.

I like glycinate because I’m looking for magnesium support without making the bathroom the main event. This chelated form tends to be well tolerated and less laxative than forms commonly used for constipation, such as magnesium citrate. That doesn’t mean it can never cause loose stools. Your gut still gets a vote. About the formula

Sleep is one reason this interests me. When eating habits, weight, and routines are changing, I want to pay attention to sleep, too. But a rough night doesn’t automatically mean a magnesium deficiency.

So, what does the research actually say?

A 2025 randomized trial in 155 adults reporting poor sleep found that 250 mg of magnesium as bisglycinate daily produced a small improvement in self-reported sleep symptom scores compared with placebo over four weeks. Encouraging? Yes. A knockout pill? No. That study also wasn’t a trial of this exact Thorne product or people taking GLP-1 medications. Sleep study

Magnesium also helps muscles contract and relax normally. For workout recovery, a 2024 review found promising results for soreness and recovery, but it included only four studies. I consider that interesting early evidence—not permission to skip recovery days because you swallowed a capsule. Muscle recovery review

My reason for carrying it: a well-tolerated form of an essential mineral, with some encouraging sleep research and a straightforward place in an evening routine.

My evening approach is one capsule about 30–60 minutes before bed, preferably with food if that sits better. The timing helps me remember it; it isn’t a countdown to unconsciousness.

I give the routine a couple of weeks before judging it. If there’s no improvement, two capsules—240 mg total—may be an option if tolerated, after accounting for magnesium in my multivitamin and other supplements. More isn’t automatically better, and persistent sleep trouble deserves more than endlessly increasing the dose.

For most adults, the usual upper limit is 350 mg daily from supplements and magnesium-containing medicines unless a clinician recommends otherwise. Magnesium naturally present in food doesn’t count toward that limit. Magnesium guidance

If you have kidney disease, check with your clinician before supplementing. Magnesium also needs to be separated from certain medicines, including some antibiotics and osteoporosis treatments; your own pharmacist can check the timing for your prescriptions. Medication considerations