Magnesium GlycinateNew

Reviewed Sep 15, 2026

Magnesium is an essential cofactor for more than 300 enzymatic reactions, yet low intake is common. A 2025 systematic review and meta-analysis of 38 randomized controlled trials (2,709 adults; Hypertension) found that magnesium supplementation lowered systolic blood pressure by about 2.8 mmHg and diastolic by about 2.0 mmHg on average, with substantially larger reductions in treated hypertensives (about 7.7 mmHg systolic) and in magnesium-deficient adults (about 6.0 mmHg systolic); normotensive groups showed no significant change. In a 2025 randomized, double-blind, placebo-controlled trial (155 adults with poor sleep; Nature and Science of Sleep), 250 mg/day of magnesium bisglycinate — the same chelated form as magnesium glycinate — produced a modestly greater fall in Insomnia Severity Index scores than placebo over four weeks (−3.9 vs −2.3; a small effect size), with the largest improvements among people with lower dietary magnesium intake. A 2026 meta-analysis in prediabetic adults (Journal of Diabetes and Metabolic Disorders) reported improved post-load (2-hour OGTT) glucose and insulin sensitivity (HOMA-IR) with oral magnesium. Effects are modest and most pronounced in people who are deficient or hypertensive; magnesium is a nutrient, not a treatment for any disease. Discuss supplementation with your physician, particularly if you have kidney disease.