Magnesium Glycinate
200 to 400 mg in the evening. Sleep quality, muscle relaxation, low cost, well-tolerated.
What it does
One of the more common dietary shortfalls; supplementation is cheap and well-tolerated. Glycinate is gentle and well-absorbed, and evening dosing fits the sleep-quality use case. A baseline-adequacy correction, not a sedative.
Magnesium is a cofactor for ATP production, muscle contraction, nerve transmission, and bone formation; inadequate intake produces subtle, broad effects that supplementation corrects.
What the evidence shows
Overall evidence strength: Moderate certainty
Who it's for, who should skip
Correcting a common dietary shortfall, especially with an evening sleep-quality goal. Glycinate is the safe default; threonate's cognitive claims are thin.
Running it
- Form
- oral
- Dose
- 200–400 mg · daily · evening
- Titration
- glycinate form for general use; reduce if loose stools develop
Stacking & alternatives
Access & cost
Available over the counter. Look for: magnesium glycinate.
Last reviewed 27 August 2026.