Why Magnesium Glycinate is the best magnesium for sleep
Magnesium is one of the four most important minerals for sleep and nervous-system regulation. But not all forms work equally well. Magnesium Glycinate (magnesium bound to the amino acid glycine) is the form most studied for sleep, because glycine itself acts as an inhibitory neurotransmitter and the chelated form is gentle on digestion (no laxative effect like Magnesium Oxide or Citrate).
Clinical evidence
- Mah & Pitre 2021 systematic review (BMC Complementary Med) found magnesium supplementation modestly improved sleep onset, sleep time, and ISI in adults with insomnia.
- Bannai & Kawai 2012 showed glycine 3g pre-bed improved subjective sleep quality and reduced daytime sleepiness.
- Schwalfenberg & Genuis 2017 reported chelated (glycinate / amino acid chelate) forms have substantially higher bioavailability than inorganic salts.
Dose, timing, and form
| Question | Practitioner answer |
|---|---|
| What dose? | 200–400mg of elemental magnesium per evening. Read the label carefully — "1,000mg Magnesium Glycinate" is not the same as 1,000mg elemental. |
| When? | 1–2 hours before bed. |
| Which form for sleep? | Glycinate > Threonate > Citrate > Oxide. Avoid Oxide for sleep — mostly laxative effect, poor absorption. |
| Safe with other supplements? | Yes — combines well with melatonin, glycine, and L-theanine. Talk to your practitioner if you take diuretics, ACE inhibitors, or PPIs. |
WIIP Muscle Relax+ (NZ-made)
Muscle Relax+ provides 400mg of elemental magnesium per 2-capsule serve, sourced from Magnesium Glycinate (360mg) plus a small amount of Magnesium Amino Acid Chelate (40mg) for cofactor synergy. 1 bottle = 60 capsules = 30 days. NZ-made. Vegan capsule. No proprietary blends.
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Related guides
- Magnesium Glycinate NZ — full guide
- Post-workout recovery in NZ
- Why clinic-developed supplements matter
- WIIP Medical Review Board (7 practitioners)
References
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complementary Med Ther. 2021;21(1):125. PMID 33865356.
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-148. PMID 22293292.
- Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica. 2017;2017:4179326. PMC5637834.
Editorial standards: this page is formulated and reviewed by AWC-registered practitioners. Information is educational, not personal medical advice. See our Medical Review Board for editorial process.