- Health advice
- Nov 11, 2026
Last updated: 11 November 2026
Quick answer
Magnesium glycinate is magnesium bound to the amino acid glycine, and it may help some adults sleep a little better. In a 2025 trial, 250 mg of elemental magnesium as bisglycinate taken before bed for 4 weeks gave a small improvement in insomnia symptoms, so expect modest, gradual benefits.
- Magnesium glycinate and magnesium bisglycinate are the same compound, but glycine on its own is a different supplement with no magnesium.
- Research on magnesium for sleep is small, and the benefits seen so far are modest.
- Keep magnesium from supplements to 350 mg a day or less, the Australian upper limit, as diarrhoea is the first sign of too much.
- Keep magnesium at least 2 hours away from bisphosphonates, and take some antibiotics 2 hours before or 4 to 6 hours after it.
Our top pick: Nature's Way Magnesium Glycinate 200 Tablets, which gives 160 mg of elemental magnesium in one tablet a day for about 20 cents.
How this guide was put together: Reviewed by Yurie Sato (BHSc Naturopathy) against current research, including Australian Government nutrient reference values and health survey data, NIH Office of Dietary Supplements information, Sleep Health Foundation and Kidney Health Australia resources, TGA guidance, systematic reviews and randomised controlled trials, and updated as new evidence emerges. See our editorial policy or meet our practitioners.
What is magnesium glycinate?
Magnesium glycinate is the mineral magnesium bound to glycine, a small amino acid (a building block of protein). Magnesium helps more than 300 enzyme systems work in your body, and 50 to 60% of it is stored in your bones.
Your kidneys control how much magnesium your body keeps. For a full overview of what magnesium does, read our guide to the health value and strength of magnesium.
If your body's magnesium were 100 dots
Tap a button to see where each part sits. Each dot is about 1%.
Many Australians fall short of magnesium from food alone. In the 2011-12 Australian Health Survey, 41% of adult men and 35% of adult women did not meet their magnesium needs from their diet.
Green vegetables, legumes, peas, beans, nuts and unrefined grains are good food sources. Highly refined flours, fruit and fats give very little.
Is magnesium bisglycinate the same as magnesium glycinate?
Yes, magnesium bisglycinate and magnesium glycinate are two names for the same compound. "Bis" means two, because each magnesium atom is bound to two glycine molecules.
Some labels call it magnesium diglycinate, which is the same thing again. So there is no need to pay more for one name over another.
See the difference
Is magnesium glycinate the same as glycine?
Glycine is an amino acid sold on its own as a supplement, and it contains no magnesium. Magnesium glycinate gives you magnesium plus a smaller amount of glycine.
In the 2025 sleep trial, two capsules gave 250 mg of magnesium and about 1.5 g of glycine. If magnesium is what you want, choose a magnesium product rather than plain glycine.
Myth or fact?
Scroll to flip each myth and reveal the facts.
Does magnesium glycinate help you sleep?
A 2025 German trial gave 155 adults with poor sleep either magnesium bisglycinate (250 mg of elemental magnesium) or a placebo, 30 to 60 minutes before bed for 4 weeks. Insomnia scores improved by 3.9 points with magnesium and 2.3 points with placebo, a small but statistically significant difference.
Other sleep measures, stress and mood did not improve more than with placebo. The results relied on self-reported sleep, and one author has links to the supplement industry.
An earlier review of 3 small trials in 151 older adults found that, in the 2 trials that measured it, magnesium helped people fall asleep a little faster. The evidence was low to very low in quality, so the authors said it was too weak to make firm recommendations.
How much sleep research is there?
Number of people in the main studies in this guide. Hover or tap a row for the findings.
Magnesium is not a cure for insomnia. If poor sleep keeps going, the Sleep Health Foundation notes that cognitive behavioural therapy for insomnia (CBT-i) works better than sleeping tablets in the medium and long term.
For other options, see our guide to the best sleep support supplements.
Magnesium glycinate vs citrate: which is better?
Magnesium citrate is one of the forms a US National Institutes of Health fact sheet lists as better absorbed than magnesium oxide. Glycinate is not covered in that fact sheet, but it is the form used in the 2025 sleep trial.
Forms that dissolve well in liquid tend to be absorbed more completely. Magnesium oxide, carbonate, chloride and gluconate are the forms most often linked to diarrhoea.
Many powders combine citrate and glycinate, so check the label to see which forms you are getting.
Compare the forms
Magnesium bound to glycine, about 14% magnesium by weight. Magnesium bisglycinate was the form tested in the 2025 sleep trial.
Another name for magnesium glycinate. Some labels also call it magnesium diglycinate.
Listed by the US National Institutes of Health as better absorbed than magnesium oxide. Many powders combine citrate with glycinate.
Less well absorbed than citrate, and one of the forms most often linked to diarrhoea.
View as a table
| Form | What we know | Watch for |
|---|---|---|
| Glycinate | Form tested in the 2025 sleep trial | Elemental magnesium per dose |
| Bisglycinate | Same compound as glycinate | No need to pay more for the name |
| Citrate | Better absorbed than oxide | Often mixed with other forms in powders |
| Oxide | Less well absorbed | More often linked to diarrhoea |
How much elemental magnesium do you need?
Labels list the weight of the whole compound and the amount of elemental magnesium, which is the magnesium itself. Always compare products by elemental magnesium.
Magnesium glycinate is about 14% magnesium by weight, so 1,142 mg of magnesium glycinate gives 160 mg of magnesium. Some labels list magnesium glycinate dihydrate, which holds water and gives a little less, about 10 to 12% magnesium.
Label decoder
An estimate for magnesium glycinate only. The dihydrate form gives less, so always use the elemental magnesium figure printed on the label.
Australian women need 310 to 320 mg of magnesium a day and men need 400 to 420 mg a day from all sources. The upper limit for magnesium from supplements is 350 mg a day, because diarrhoea is the first sign of taking too much.
Daily supplement check
Add up your magnesium
Tick everything you take each day, including other supplements, to see your total from supplements.
When should you take magnesium glycinate?
In the 2025 sleep trial, people took it 30 to 60 minutes before bed. Some labels say to take it with food, so follow your product's directions.
Timing matters more if you take certain medicines. Take tetracycline or quinolone antibiotics at least 2 hours before or 4 to 6 hours after magnesium, and keep magnesium at least 2 hours away from bisphosphonates for osteoporosis.
Medicine spacing planner
Choose a medicine type to see how far apart to keep it from magnesium.
How long does magnesium glycinate take to work?
In the 2025 trial, sleep quality improved in both the magnesium and placebo groups in the first week. The difference in insomnia scores between the groups was measured over 4 weeks, so give it about a month before you judge it.
What the 2025 trial saw, week by week
If your sleep has not improved after that, talk to your GP or one of our practitioners. Ongoing poor sleep can have other causes that need checking.
Can you take magnesium glycinate with L-theanine?
L-theanine is an amino acid found in tea. A 2025 review of 19 trials with 897 people found it improved self-reported sleep quality, time to fall asleep and daytime functioning, but not objective sleep measures.
Many of those trials used multi-ingredient products, and doses ranged from 50 to 1,000 mg. Research on magnesium and L-theanine taken together is very limited, so the case for combining them rests on each one separately.
If a busy mind keeps you awake, read how to calm the noise when your mind won't switch off or browse our L-theanine range. Our guide to supplements for stress and anxiety may also help.
Tablets, powder or gummies: which is best?
In our picks, tablets cost the least per day and give a fixed dose. Powders suit people who dislike swallowing tablets, and gummies are easy to take but give less magnesium each.
Check the elemental magnesium per serve, not per gummy or scoop alone. Also look for added sugars, gelatin or other ingredients you may want to avoid.
What else helps you sleep better?
Good sleep habits are worth getting right first. The Sleep Health Foundation suggests:
- Going to bed and waking up at consistent times
- Stopping screens 1 to 2 hours before bed and winding down in the last hour
- Cutting off caffeine several hours before bed, as advice ranges from 3 to 7 hours
- Limiting alcohol, which makes staying asleep harder
- Getting outdoor daylight, ideally earlier in the day
- Setting a "worry time" earlier in the evening, so your thoughts don't crowd your mind at bedtime
- Getting up and doing something calm in a dim room if you are still awake after 20 to 30 minutes
Most adults need roughly 7 to 9 hours of sleep. Our guide on how to improve sleep quality has more practical tips.
Your evening wind-down timeline
Press play, or tap a step. Times show hours (h) or minutes (m) before bed.
- Caffeine cut-off
- Screens off
- Wind down
- Magnesium
- Lights out
Your sleep habits score
How long are you sleeping?
Set your usual bedtime and wake time.
How do you choose a quality magnesium supplement?
In Australia, look for an AUST L, AUST L(A) or AUST R number on the label. This shows the product is on the Australian Register of Therapeutic Goods.
Then check three things: the elemental magnesium per dose, the form of magnesium, and any extra ingredients. A dose you can take every day matters more than the biggest number on the pack.
Which magnesium glycinate supplements do we recommend?
We chose these from our magnesium range because they contain magnesium glycinate, list the elemental magnesium per dose clearly and fit the evidence in this guide. You can also browse our sleep support range or magnesium for women.
Find your match
Pick what matters most to you to see which of our picks may suit you.
Nature's Way
1. Nature's Way Magnesium Glycinate 200 Tablets
Key details: 200 tablets160 mg elemental magnesium per tablet1 tablet a day with food200 daysAUST L 475928
Nature's Way Magnesium Glycinate suits adults who want a simple, single-form magnesium glycinate tablet. Each tablet gives 160 mg of elemental magnesium from 1,142 mg of magnesium glycinate.
Adults take 1 tablet a day with food. A 200-tablet pack was $39.95 on 11 November 2026, which works out at about 20 cents a day.
It is made to support muscle relaxation, nervous system function and healthy sleeping patterns when dietary intake is inadequate. The label notes that mineral supplements can only help if your diet is low in magnesium.
Check with your GP first if you have kidney disease, and keep it at least 2 hours away from bisphosphonates and some antibiotics. If symptoms persist, talk to your health professional.
Ethical Nutrients
2. Ethical Nutrients Mega Magnesium Glycinate 5 in 1
Key details: 60, 120 or 240 tablets200 mg elemental magnesium per tablet1 tablet a day120 days (120 pack)Vegan, gluten freeAUST L 392403
Ethical Nutrients Mega Magnesium suits adults who want magnesium with a few extra nutrients in one tablet. Each tablet gives 200 mg of elemental magnesium (50 mg from magnesium diglycinate and 150 mg from magnesium amino acid chelate), plus zinc, vitamin B6, chromium and selenium.
Adults take 1 tablet a day for daily supplementation. On 11 November 2026 a 120-tablet pack was $47.95, about 40 cents a day, and a 240-tablet pack was $72.95, about 30 cents a day.
It is made to support healthy muscle function, energy production and the body during times of stress. The label's higher therapeutic dose of 3 tablets a day is above the 350 mg upper limit, so only take that much with professional advice.
The label says to stop taking it and see your healthcare practitioner if you get tingling, burning or numbness, as it contains vitamin B6. It also contains selenium, and adults should not exceed 150 micrograms a day of selenium from supplements.
"Excellent product. I prefer the tablets to the powder. Easier to get a constant dose."
"Quality product, highly recommended it and a great price at Mr Vitamins."
Nutralife
3. Nutralife Magnesium Glycinate Powder
Key details: 180 g (30 serves)350 mg magnesium per 6 g scoop1 scoop a day30 daysGluten, dairy, egg and soy freeAUST L 422073
Nutralife Magnesium Glycinate Powder suits adults who would rather drink their magnesium than swallow a tablet. Each 6 g scoop gives 350 mg of magnesium as magnesium glycinate, plus 200 mg of vitamin C.
Mix 1 rounded scoop in 200 mL of water once a day. A 180 g tub (30 serves) was $33.95 on 11 November 2026, which works out at about $1.13 a day.
It is gluten free, dairy free, egg free and soy free, with natural flavours and sweeteners. One scoop reaches the 350 mg daily upper limit for magnesium from supplements, so do not add other magnesium products on top.
Check with your GP first if you have kidney disease, and keep it at least 2 hours away from bisphosphonates and some antibiotics. Vitamin and mineral supplements should not replace a balanced diet.
Nature's Way
4. Nature's Way Adult Vita Gummies Magnesium Glycinate
Key details: 27 serves of 2 gummies52.5 mg magnesium per gummy2 to 4 gummies a day27 days at 2 a dayContains gelatin, gluten, sulfites and sugarsAUST L 520469
Nature's Way Adult Vita Gummies Magnesium Glycinate suit adults who find tablets hard to swallow. Each gummy gives 52.5 mg of magnesium from 450 mg of magnesium glycinate dihydrate.
Adults chew 2 to 4 gummies a day. A pack was $24.95 on 11 November 2026, which gives 27 serves of 2 gummies, about 92 cents a day for 105 mg of magnesium.
It is made to support muscle relaxation and muscle function when dietary intake is inadequate. Each gummy gives less magnesium than our tablet picks, so you need several to reach a similar dose.
It contains gelatin, so it is not suitable for vegetarians or vegans, and it contains gluten, sulfites and sugars. Check with your GP first if you have kidney disease or take bisphosphonates or some antibiotics.
Henry Blooms
5. Henry Blooms Magnesium Complex with L-Theanine
Key details: 150 g (30 doses)200 mg magnesium and 200 mg L-theanine per 5 g1 dose a day30 daysVegan, contains sulfites and sugars
Henry Blooms Magnesium Complex with L-Theanine suits adults who want magnesium and L-theanine in one drink. Each 5 g dose gives 200 mg of magnesium (100 mg from magnesium glycinate and 100 mg from magnesium amino acid chelate), 200 mg of L-theanine and 1,000 mg of taurine.
Adults mix 5 g (about 1 teaspoon) a day with water or juice. A 150 g tub (30 doses) was $41.95 on 11 November 2026, which works out at about $1.40 a day.
It is made to assist mind relaxation, support healthy sleeping patterns and help relieve symptoms of stress. It is suitable for vegans and vegetarians.
It contains sulfites and sugars. Check with your GP or pharmacist first if you have kidney disease or take other medicines, and keep it at least 2 hours away from bisphosphonates and some antibiotics.
Our picks compared
| Product | Format | Key ingredients | Daily dose | Approx. cost per day | Customer rating | Best for |
|---|---|---|---|---|---|---|
| Nature's Way Magnesium Glycinate 200 Tablets | Tablet | Magnesium glycinate | 1 tablet (160 mg) | About 20 cents | No reviews yet | A simple, low-cost daily tablet |
| Ethical Nutrients Mega Magnesium Glycinate 5 in 1 | Tablet | Magnesium diglycinate and amino acid chelate, zinc, B6, chromium, selenium | 1 tablet (200 mg) | About 40 cents (120 pack) | 4.8 (9 reviews) | Magnesium with extra nutrients |
| Nutralife Magnesium Glycinate Powder | Powder | Magnesium glycinate, vitamin C | 1 scoop (350 mg) | About $1.13 | No reviews yet | People who prefer a drink |
| Nature's Way Adult Vita Gummies Magnesium Glycinate | Gummy | Magnesium glycinate dihydrate | 2 gummies (105 mg) | About 92 cents | No reviews yet | People who dislike tablets |
| Henry Blooms Magnesium Complex with L-Theanine | Powder | Magnesium glycinate and amino acid chelate, L-theanine, taurine | 5 g (200 mg) | About $1.40 | No reviews yet | A busy mind at night |
Prices were checked on 11 November 2026 and may change. Ratings include every review on each product page at mrvitamins.com.au on that date, and individual experiences vary.
Compare our picks at a glance
Practitioner insight from Yurie Sato, Qualified Naturopath
"In store, people often ask for the strongest magnesium for sleep, but more is not always better. We look at how much elemental magnesium they already take, check their medicines, and suggest giving a moderate dose about a month alongside a wind-down routine." [PRACTITIONER TO CONFIRM]
Who should be careful with magnesium glycinate?
Magnesium glycinate is widely used, but it is not right for everyone. Speak to your GP, pharmacist or one of our practitioners first if any of these apply to you.
Quick safety check
- Tick anything that applies to you to see points to discuss with your GP, pharmacist or practitioner.
This is general information, not a diagnosis.
- You have kidney disease: your kidneys control how much magnesium your body keeps, and the risk of too much magnesium rises when they do not work well
- You take tetracycline or quinolone antibiotics: take the antibiotic at least 2 hours before or 4 to 6 hours after magnesium, as magnesium can stop it being absorbed properly
- You take bisphosphonates for osteoporosis: keep magnesium at least 2 hours away from them, as it can lower how much of the medicine you absorb
- You take diuretics (fluid tablets) or long-term reflux medicines: some diuretics change how much magnesium you lose, and proton pump inhibitors taken for more than a year can lower magnesium levels
- You are pregnant or breastfeeding: talk to your doctor or midwife before starting any new supplement
See your GP if poor sleep keeps going, or if you have mood problems, severe snoring or wake up unrefreshed. A GP can refer you to a sleep specialist or psychologist, and cognitive behavioural therapy for insomnia (CBT-i) works better than sleeping tablets in the medium and long term.
Not sure where to start? Our qualified practitioners can check your medicines, your current magnesium intake and your sleep habits, then help you choose safely.
Visit any of our eight Mr Vitamins stores, or read our guide to the best sleep support supplements.
Frequently asked questions
What is the best magnesium glycinate in Australia?
A good choice lists the elemental magnesium per dose, carries an AUST L number and has a dose you can take every day. Our top pick is Nature's Way Magnesium Glycinate, which gives 160 mg of magnesium in one tablet a day.
When is the best time to take magnesium glycinate for sleep?
In the 2025 sleep trial, people took it 30 to 60 minutes before bed. Keep it at least 2 hours away from bisphosphonates, and take some antibiotics 2 hours before or 4 to 6 hours after it.
How long does magnesium glycinate take to work?
The 2025 trial measured its benefit over 4 weeks, so give it about a month before you judge it. If poor sleep continues, see your GP.
Is magnesium bisglycinate better than magnesium glycinate?
They are the same compound with two different names. Compare products by the elemental magnesium per dose instead.
Can I take magnesium glycinate every night?
Many people take it daily, and the 2025 trial used it every night for 4 weeks. Keep your total from supplements to 350 mg a day or less unless your health professional advises otherwise.
Can magnesium glycinate cause diarrhoea?
Too much magnesium from any supplement can cause diarrhoea, which is the first sign of excess. Magnesium oxide, carbonate, chloride and gluconate are the forms most often linked to it.
Can I take magnesium glycinate with L-theanine?
Many products combine them, and each has some sleep research on its own, although studies of the two together are very limited. Check with your GP or pharmacist first if you take other medicines.
References
- National Health and Medical Research Council. Nutrient reference values for Australia and New Zealand: magnesium. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium
- Australian Bureau of Statistics. Australian Health Survey: usual nutrient intakes, 2011-12. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/2011-12
- National Institutes of Health Office of Dietary Supplements. Magnesium: fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nature and Science of Sleep. 2025;17:2027-2040. https://doi.org/10.2147/NSS.S524348
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies. 2021;21(1):125. https://doi.org/10.1186/s12906-021-03297-z
- Bulman A, D'Cunha NM, Marx W, Turner M, McKune A, Naumovski N. The effects of L-theanine consumption on sleep outcomes: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;81:102076. https://doi.org/10.1016/j.smrv.2025.102076
- Sleep Health Foundation. Insomnia. https://www.sleephealthfoundation.org.au/sleep-disorders/insomnia-2
- Sleep Health Foundation. Good sleep habits. https://www.sleephealthfoundation.org.au/good-sleep-habits.html
- Kidney Health Australia. Medicines and kidney disease. https://kidney.org.au/your-kidneys/treatment/medicines-kidney-disease/
- DrugBank Online. Magnesium glycinate (DB11189). https://drugbank.ca/drugs/DB11189
- Therapeutic Goods Administration. How are vitamins regulated in Australia? https://www.tga.gov.au/news/blog/how-are-vitamins-regulated-australia
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