Magnesium glycinate
Bioavailable form often used for relaxation and sleep onset; modest evidence for both.
Why
Magnesium is a cofactor in hundreds of enzymatic reactions, including ones that modulate the GABA system. Glycinate (chelated to glycine) is well absorbed and gentler on the gut than oxide or citrate forms. Trials in older adults with insomnia show modest improvements in sleep onset and quality at 200–500 mg per night.
How it works
Modulates GABA-A receptor activity; cofactor for melatonin synthesis. Glycine itself binds inhibitory receptors that promote sleep onset.
Expected onset · Often noticeable within 1–2 weeks
How to take
Dosage
200–400 mg elemental magnesium 30–60 minutes before bed.
Timing
Evening, 30–60 min before bed
On the label
Look for 'magnesium glycinate' or 'magnesium bisglycinate' on the label, not oxide.
Ideal for
People with stress-related sleep difficulty or chronic mild magnesium deficiency.
Safety
Markers this may influence
Evidence
Abbasi 2012 J Res Med Sci RCT (n=46 older adults with insomnia): 500 mg/day elemental magnesium for 8 weeks vs placebo: significantly shorter sleep-onset latency (p=0.02), more total sleep time (p=0.002), and improved sleep efficiency (p=0.03). Small trial; effect is modest but consistent with the Cochrane signal of ~12 min faster sleep onset.
Where to get it
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