Magnesium Glycinate for Sleep: What the Evidence Actually Says
Magnesium glycinate is everywhere in sleep stacks. We look at the research on dosing, timing and who's most likely to benefit.
Contents
If you’ve shopped for a sleep supplement lately, you’ve seen magnesium glycinate on nearly every label. But does it actually help you sleep?
Why glycinate?
Magnesium glycinate pairs magnesium with the amino acid glycine, which is itself calming — a reasonable theoretical basis for a sleep aid.
Most studies showing a sleep benefit involve people who are deficient in magnesium to begin with.
How much, and when
A common range is 200–400 mg of elemental magnesium, taken 30–60 minutes before bed. Start low to gauge digestive tolerance.
The bottom line
If your intake is low, correcting it may help your sleep. If it’s already adequate, expect subtle effects at best.
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