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Glycinate vs citrate vs oxide — what the evidence supports.
Practitioner-grade magnesium glycinate. Higher purity, fewer fillers.
Drugstore-trusted glycinate at a fair price — easy on the stomach.
Chelated magnesium glycinate. Best price-per-mg in the glycinate category.
High-dose magnesium citrate caps. Cheapest path to hitting your magnesium target.
Practitioner-grade bisglycinate powder — flexible dosing, high absorption.
Effervescent magnesium citrate drink marketed for evening wind-down.
The RDA is 320–420 mg/day. Most active adults get 200–250 mg from food. Supplementing 200–400 mg of elemental magnesium glycinate covers the gap safely.
You probably bought oxide or citrate. Both pull water into the gut at higher doses. Glycinate or malate sidestep this.
Modestly, yes — meta-analyses show ~17 minutes of improved sleep onset and better subjective sleep quality, especially in older adults and those who are deficient.
