Magnesium glycinate

Tier 1 — strong evidence · Magnesium form · Sleep · Anxiety

Magnesium chelated to two glycine molecules — the most-recommended form for sleep and anxiety because glycine itself is independently calming (partial NMDA co-agonist and glycine-receptor agonist at CNS synapses, with a separate sleep-promoting RCT at 3 g, Inagawa 2006). Oral magnesium supplementation improved sleep onset latency by 17 minutes in a 2021 meta-analysis (Mah, 3 RCTs, PMID 33865376). Glycinate form is better tolerated than oxide, sulfate, or chloride — minimal laxative effect at doses up to 400 mg elemental magnesium per day, making it the preferred choice for continuous daily…

Dose: 200–400 mg elemental magnesium as glycinate daily. A typical 400 mg glycinate capsule provides approximately 50–80 mg elemental magnesium — check the label for elemental content. Evening dose preferred.