- Origin
Mineral, chelated to glycine
- Format
Capsule or powder
- Best time
Evening
What it is
Magnesium is one of the most common deficiencies in modern diets — soil depletion, processing, and stress all reduce intake or accelerate loss.
How it works
Magnesium is a cofactor in more than three hundred enzymatic reactions. It modulates the NMDA receptor and supports GABA, which is partly why it helps the nervous system downshift at night.
The protocol
200–400 mg of elemental magnesium glycinate in the evening, with or without food.
Sourcing
Glycinate (also labelled bisglycinate) is the gentlest, best-absorbed form for daily use. Avoid magnesium oxide for anything beyond a laxative effect.
Honest caution
High doses can cause loose stools; reduce dose if so. People with kidney disease should consult a clinician.
What it supports
- Restorative sleep — Quietens the nervous system enough to fall asleep cleanly.
- Muscle relaxation — Eases tension after training or long screen days.
