Magnesium bisglycinate
What it is
The glycinate-chelated form of magnesium that absorbs significantly better than oxide and has minimal laxative effect. Multiple trials confirm it improves sleep quality and reduces anxiety by activating GABA receptors. Ideal for people who get diarrhea from citrate or other forms. A 2024 review found it the best-tolerated form for daily use. Widely recommended by sleep and anxiety specialists.
Dose
200–400 mg elemental magnesium as bisglycinate before bed; best tolerated form for sleep and anxiety
Time of day & tips
Take in the evening, 30–60 min before bed. No laxative effect at normal doses. Take with food if stomach-sensitive. Space 2 hours from antibiotics and iron.
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