Magnesium Glycinate — Frequently Asked Questions
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Frequently Asked Questions
Why is magnesium glycinate better for sleep than other forms?
Why is magnesium glycinate better for sleep than other forms?
Magnesium glycinate offers three advantages for sleep: (1) superior absorption compared to oxide or citrate, (2) minimal GI side effects even at higher doses, and (3) the glycine carrier itself has independent calming and sleep-promoting effects. Glycine acts as an inhibitory neurotransmitter and has been shown to lower core body temperature, a signal that promotes sleep onset. This dual-action mechanism makes glycinate the preferred form for sleep support.
How much magnesium glycinate should I take for sleep?
How much magnesium glycinate should I take for sleep?
Take 200-400mg of elemental magnesium (from magnesium glycinate) about 30-60 minutes before bed. Note that magnesium glycinate capsules list total compound weight — you need to check the elemental magnesium content on the label. For example, 2,000mg of magnesium glycinate provides roughly 280mg of elemental magnesium. Start with 200mg elemental and increase if needed.
Can magnesium glycinate help with anxiety?
Can magnesium glycinate help with anxiety?
Yes — a 2017 systematic review (Boyle et al.) found magnesium supplementation reduced subjective anxiety, particularly in people with low magnesium levels or high anxiety proneness. Magnesium supports GABA receptors (the same target as benzodiazepines) and blocks excitatory NMDA receptors, creating a calming neurochemical environment. The glycinate form adds the benefit of glycine, which also has anxiolytic properties.
References
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. PubMed
- Boyle NB, Lawton C, Dye L (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients. DOI PubMed
- Held K, Antonijevic IA, Künzel H, et al. (2002). Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. DOI PubMed
- Inagawa K, Hiraoka T, Kohda T, Yamadera W, Takahashi M (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. DOI