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Magnesium (Glycinate or Citrate)

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2021 double-blind RCT published in BMC Pediatrics (PMID 33865361; n=66 children with ADHD) found 8 weeks of magnesium (6 mg/kg/day) plus vitamin D significantly reduced emotional problems, conduct problems, and total difficulty scores versus placebo. Adult-specific RCT data remain sparse; evidence supporting magnesium for sleep and restlessness in ADHD is mechanistically plausible but not yet confirmed in large adult trials.$10-25/month

How to use

Take 200-400 mg of magnesium glycinate or magnesium citrate in the evening, 30-60 minutes before bed. Start at the lower end and increase gradually if needed. Glycinate form is preferred for its high bioavailability and gentler effect on the GI tract compared with magnesium oxide.

How it works

Magnesium is a cofactor for over 300 enzymatic reactions and modulates NMDA glutamate receptors and GABA activity; lower serum magnesium is consistently observed in people with ADHD, and correction may reduce hyperactivity and improve sleep onset.

Where to buy

Pharmacies, health food stores, and online. Look for magnesium glycinate or magnesium citrate specifically - avoid magnesium oxide for ADHD purposes as it has poor bioavailability.

Typical cost: $10-25/month

Safety notes

Magnesium oxide (but not glycinate or citrate) can alkalinize the GI tract and increase absorption of amphetamine-based ADHD medications (Adderall, Vyvanse), potentially amplifying stimulant effects and side effects - use glycinate or citrate forms. High doses of any magnesium can cause diarrhea or loose stools; reduce dose if this occurs. People with kidney disease should not supplement magnesium without medical supervision.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Hemamy et al., BMC Pediatrics 2021

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.