Magnesium Glycinate

Best for

Ease nighttime leg cramps

Promising early signal · 300 mg/day for 4 weeks · 1 study , n=86

2 papers · 8 claims · 11 outcomes scored · 4 positive

Outcomes

What magnesium glycinate actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Ease nighttime leg cramps Promising early signal

Cramps happen less often, end faster, and hurt less when they strike.

1 RCT n=86 300 mg 4 wk #1/2

22909270

moderate

1 RCT n=86

300 mg

4 wk

#1 /2

Reduce daily stress Likely modest benefit

Everyday pressure stops running your nervous system hot.

1 study n=153 250 mg 4 wk #4/41

40918053

small

1 study n=153

250 mg

4 wk

#4 /41

Break the insomnia cycle Likely real but unnoticeable

Quiets the nervous-system overdrive that keeps you wired at bedtime.

1 study n=153 250 mg 4 wk #4/14

40918053

trivial

1 study n=153

250 mg

4 wk

#4 /14

Improve overall sleep quality Likely real but unnoticeable

Deeper, less interrupted nights that leave you recharged by morning.

1 study n=153 250 mg 4 wk

40918053

trivial

1 study n=153

250 mg

4 wk

—

Lower day-to-day anxiety Probably doesn't help

The background hum of worry that colors everything gets quieter.

1 study n=153 250 mg 4 wk

40918053

trivial

1 study n=153

250 mg

4 wk

—

Ease anxiety in older adults Probably doesn't help

Quiets the health worries and body tension that build with age.

1 study n=153 250 mg 4 wk

40918053

trivial

1 study n=153

250 mg

4 wk

—

Reduce pre-competition anxiety Probably doesn't help

Quiets the overthinking that hijacks execution right before you compete.

1 study n=153 250 mg 4 wk

40918053

trivial

1 study n=153

250 mg

4 wk

—

Wake up clear-headed Probably doesn't help

Less grogginess, more energy from the moment you open your eyes.

1 study n=153 250 mg 4 wk #2/14

40918053

trivial

1 study n=153

250 mg

4 wk

#2 /14

Outcome	Effect	Evidence	Dose	Weeks	Rank
Ease nighttime leg cramps Promising early signal	moderate	1 RCT n=86	300 mg	4 wk	#1/2
Reduce daily stress Likely modest benefit	small	1 study n=153	250 mg	4 wk	#4/41
Break the insomnia cycle Likely real but unnoticeable	trivial	1 study n=153	250 mg	4 wk	#4/14
Improve overall sleep quality Likely real but unnoticeable	trivial	1 study n=153	250 mg	4 wk	—
Lower day-to-day anxiety Probably doesn't help	trivial	1 study n=153	250 mg	4 wk	—
Ease anxiety in older adults Probably doesn't help	trivial	1 study n=153	250 mg	4 wk	—
Reduce pre-competition anxiety Probably doesn't help	trivial	1 study n=153	250 mg	4 wk	—
Wake up clear-headed Probably doesn't help	trivial	1 study n=153	250 mg	4 wk	#2/14

Risk profile

Adverse events and known drug interactions

Safety events

stroke severe

hypomagnesemia severe

generalized tonic-clonic seizure severe

flatulence mild

abdominal pain mild

headache mild

minor adverse events (mostly diarrhoea and nausea) mild

gastrointestinal complaints (diarrhea, mild GI upset) mild

Sources

Generated August 14, 2026

Magnesium Glycinate

What magnesium glycinate actually does, by outcome

Adverse events and known drug interactions

More evidence for Magnesium Glycinate

Two Names, One Mineral—and the Hidden Twist on the Label

Stress: evidence map across 46 supplements

Sleep: evidence map across 37 supplements

Magnesium Glycinate

More evidence for Magnesium Glycinate

NewTwo Names, One Mineral—and the Hidden Twist on the Label

NewStress: evidence map across 46 supplements

NewSleep: evidence map across 37 supplements

Two Names, One Mineral—and the Hidden Twist on the Label

Stress: evidence map across 46 supplements

Sleep: evidence map across 37 supplements