Magnesium is an essential mineral involved in muscle and nerve function, energy production and sleep. Magnesium glycinate is a well-absorbed, gentle form often chosen specifically for sleep and relaxation, as it is less likely to cause the digestive effects of other forms.
Magnesium deficiency is reasonably common, and correcting it supports muscle, nerve and sleep function. Evidence for magnesium supplementation improving sleep quality is modest but reasonable, particularly in those with low intake. The glycinate form is favoured for tolerability rather than a proven superiority of effect.
Generally well tolerated, especially the glycinate form. Higher doses of some other forms (such as citrate or oxide) can cause loose stools. People with kidney problems need to be cautious, as they clear magnesium less effectively.
If you have kidney disease, speak to a doctor before supplementing magnesium, as impaired kidneys can allow it to build up to harmful levels. Persistent sleep problems warrant proper assessment rather than relying on a supplement alone.
Inexpensive to moderate, sold as a monthly supply.
Research on magnesium and sleep. NHS magnesium guidance. Comparative absorption data on magnesium forms. Educational information only.