Nutrients ·
Magnesium glycinate for sleep: dose, timing and other forms
The short answer
Magnesium glycinate is magnesium bound to glycine. It's gentle on the stomach and popular in the evening. Studies on magnesium and sleep are small but suggest benefit, especially for people with low intake. Supplements commonly provide 100–350 mg of elemental magnesium, taken 30–60 minutes before bed.
Why magnesium
Magnesium is involved in hundreds of reactions, including muscle relaxation and nervous system function. Many adults eat less than the recommended 310–420 mg a day.
Why glycinate
- Gentle on digestion compared with citrate or oxide.
- Glycine itself has been studied for sleep quality.
- Well absorbed.
Other forms
- Citrate: well absorbed, mildly laxative.
- Oxide: cheap, high magnesium per pill, poorly absorbed.
- Threonate: marketed for the brain; more expensive.
How much
The NIH upper limit for supplemental magnesium is 350 mg a day for adults (food magnesium doesn't count toward it). Check whether your label lists elemental magnesium or the total compound weight.
When
30–60 minutes before bed, as part of a wind-down. Pair with dim light and no screens; magnesium supports sleep but doesn't replace sleep habits.
Who should check first
People with kidney disease, or taking antibiotics, bisphosphonates or diuretics.
Questions
- Can I take magnesium every night?
- Yes, within the label dose.
- Does magnesium glycinate make you drowsy?
- Not like a sleeping pill. Many people find it easier to relax.
From the shop
This article is for general information and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.