Why most people are deficient
Modern soils and refined diets have pushed average magnesium intake well below RDA. Magnesium is a cofactor in more than 300 enzymatic reactions, including ATP production and GABA receptor function.
Form matters more than dose
Magnesium oxide is ~4% bioavailable. Bisglycinate (magnesium bound to two glycine molecules) is ~20× better absorbed and gentle on the gut — the form used in serious sleep formulas.
The glycine bonus
Glycine itself promotes deeper slow-wave sleep by lowering core body temperature (Yamadera et al., 2007). The bisglycinate form delivers both effects in a single molecule.
How to take it
300–400 mg of elemental magnesium 30–60 minutes before bed, on most nights. Effects on sleep onset are often felt within the first week.
- 01Schuette S. et al., JPEN, 1994.
- 02Yamadera W. et al., Sleep Biol Rhythms, 2007.
- 03Walker A. et al., Magnes Res, 2003.
Editorial note: this article is provided for educational purposes and is not medical advice. Discuss supplementation with a qualified clinician, especially if you take prescription medication or have a medical condition.
