Magnesium (Glycinate)

Helpful when dietary magnesium is low; glycinate form is often well-tolerated. Evidence for sleep is mixed but plausible.

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Evidence last reviewed: 04 Apr 2026

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Trade-offs & context

Known concerns, timing considerations, & interactions

Tolerance

Loose stools at higher doses; glycinate form is better tolerated than citrate or oxide

Context: doses >400mg elemental

Timing

Drowsiness — take in the evening to leverage rather than fight this effect

Dot colour: ●High concern ●Moderate ● Low / note

Biomarkers studied

Outcomes directly measured across the evidence records below

Sleep

Sleep Quality (subjective)Sleep LatencySleep DurationSleep Efficiency

Evidence

2 records

Sleep quality in adults with poor sleep (magnesium bisglycinate RCT)

Adults aged 18–65 with self-reported poor sleep (n=155) • RCT (double-blind, placebo-controlled)

PUBMEDModerate

250 mg elemental magnesium as bisglycinate modestly but significantly reduced Insomnia Severity Index score vs. placebo (−3.9 vs −2.3, p=0.049) by week 4; well-tolerated with minimal GI effects.

Dose: 250 mgDuration: 8 weeksForm: Bisglycinate

Citation: Abboud M et al. Nutrients. 2025.

First RCT specifically using magnesium bisglycinate for sleep in a general adult population.

Insomnia in older adults (sleep latency, total sleep time)

Older adults with insomnia (3 RCTs, n=151) • Systematic review & meta-analysis

PUBMEDLow

Magnesium supplementation reduced sleep onset latency by ~17 min vs. placebo; increased sleep time & efficiency. Evidence rated low-to-very-low quality; all trials at moderate-to-high bias risk.

Dose: 320 mgDuration: 8 weeks

Citation: Mah J & Pitre T. BMC Complement Med Ther. 2021;21(1):125.

Benefit most plausible in those with low baseline magnesium. Dose refers to elemental magnesium.

Forms

Magnesium glycinate

Gentler GI profile; common evening choice.

Magnesium citrate

Often more laxative; can be useful if constipation.