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ingestible · for insomnia & trouble falling asleep
Magnesium Glycinate
Moderate evidence$15-35
How to use
Take 200-400mg magnesium glycinate 30-60 minutes before bed. Start at 200mg.
How it works
Magnesium activates GABA receptors (the same receptor system targeted by prescription sleep medications) and regulates nervous system excitability. Glycinate form is well-absorbed and less likely to cause digestive upset than magnesium oxide.
Where to buy
Health food stores and pharmacies. Pure Encapsulations, Thorne, and Doctor's Best make well-tested glycinate forms.
Typical cost: $15-35
Safety notes
High doses cause loose stools - start low and increase slowly. Not for people with kidney disease. Space 2+ hours from antibiotics and other medications.