Magnesium glycinate combines magnesium with the amino acid glycine. Your body absorbs this chelated form easily, and it rarely causes the loose stools that magnesium oxide or citrate can trigger. Many people with sensitive stomachs prefer it for that reason.
Take 200 to 400 mg of elemental magnesium per day, split into separate doses. The glycine delivers a calming signal, so timing a dose in the evening can support relaxed muscles, restful sleep, and a healthy response to daily stress. Athletes also use it to aid muscle recovery after training.
High doses can still upset the stomach. If you have kidney disease, are pregnant, or are nursing, speak with a doctor before use. Antibiotics and bisphosphonates need a two-hour gap from magnesium.