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Magnesium Glycinate

Reviewed by the Nimbera editorial team · Last updated May 2026

A double-blind placebo-controlled RCT (Abbasi et al. 2012, n=46 older adults) found 500 mg magnesium daily for 8 weeks significantly improved sleep time, sleep efficiency, sleep onset latency, and insomnia severity scores compared to placebo, with measurable increases in serum melatonin and reductions in cortisol.$15-$35 for a 90-180 capsule bottle (1-2 month supply).

How to use

Take 200-400 mg of magnesium glycinate 30-60 minutes before bed. Glycinate form is preferred over oxide for better absorption and fewer digestive side effects. Start at 200 mg and increase gradually if needed.

How it works

Magnesium regulates GABA receptors (the brain's main inhibitory neurotransmitter), reduces cortisol, and supports melatonin synthesis. It also relaxes skeletal muscles by opposing calcium at neuromuscular junctions, reducing physical tension that disrupts sleep.

Where to buy

Pure Encapsulations Magnesium Glycinate (Amazon, health food stores), Thorne Magnesium Bisglycinate (Thorne.com, Amazon), Doctor's Best High Absorption Magnesium (Amazon, iHerb).

Typical cost: $15-$35 for a 90-180 capsule bottle (1-2 month supply).

Safety notes

High doses (above 500 mg) may cause loose stools or diarrhea. Use caution if you have kidney disease - consult your doctor first. May interact with certain antibiotics (tetracyclines, fluoroquinolones) - take at least 2 hours apart. Not a substitute for medical treatment of magnesium deficiency.

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

Abbasi et al., Magnesium supplementation & primary insomnia in elderly, J Res Med Sci, 2012

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.