In today’s fast-paced world, getting good sleep can be quite difficult. Many people face challenges such as insomnia, anxiety, and restless nights – resulting in fatigue, lack of concentration, and long-term health problems. If you are looking for a natural remedy, magnesium glycinate may be the solution for you.
In this guide, we will explain in detail how magnesium glycinate can improve your sleep, reduce anxiety, and promote overall relaxation. In addition, we will also provide a list of the best magnesium glycinate supplements available on Amazon so that you can get the restful sleep you deserve.
What is Magnesium Glycinate?
Magnesium glycinate is a digestible form of magnesium that is bound to glycine, an amino acid known for its soothing properties on the brain. Unlike other magnesium forms (such as oxide or citrate), glycinate is easier on the stomach and is less likely to cause digestive problems.
Key Benefits of Magnesium Glycinate:
- High bioavailability (easily absorbed)
- Glycine provides calming and anti-anxiety effects
- For a long term use it is safe and it is not a laxative
- Excellent for improving sleep and relaxing muscles
How Does Magnesium Glycinate Improve Sleep?
1. Promotes Relaxation and Calmness
Glycine, an important element, acts as a soothing neurotransmitter. It helps reduce brain activity, thereby inducing relaxation and making you fall asleep faster.
2. Supports the Production of Melatonin
Magnesium plays a key role in the regulation of melatonin, the hormone that controls your sleep-wake cycle. A magnesium deficiency can disrupt melatonin production, resulting in poor sleep quality.
3. Reduces Anxiety and Stress
Research suggests that magnesium can reduce cortisol (the stress hormone) levels and increase GABA (a neurotransmitter that helps calm brain activity). As a result, this leads to less anxiety, fewer racing thoughts, and improved sleep quality.
4. Relieves Night Cramps and Restless Leg Syndrome (RLS)
Magnesium helps relax both muscles and nerves, preventing spasms and involuntary movements that can disrupt your sleep – especially beneficial for individuals suffering from RLS or nighttime leg cramps.
Scientific Evidence Backing Magnesium Glycinate for Sleep
Several clinical studies have shown that magnesium supplements:
- Increase sleep onset and total sleep duration
- Decrease the time it takes to fall asleep
- Improve sleep quality and reduce nighttime awakenings
A 2012 study published in the Journal of Research in Medical Sciences showed that magnesium supplements significantly reduce insomnia symptoms, such as total sleep time, sleep efficiency, and early morning awakenings.
Top Magnesium Glycinate Supplements for Better Sleep
1. Doctor’s Best High Absorption Magnesium Glycinate
- 100% chelated magnesium for better absorption
- Gentle on stomach, no laxative effect
- Dosage: 200mg per tablet
- Check Amazon Price
Why we appreciate it: Excellent value, trusted brand, and very effective for calming the mind before bed.
2. Pure Encapsulations Magnesium Glycinate
- Hypoallergenic, GMO-free and gluten-free
- Made from pure, pharmaceutical-grade ingredients
- Dosage: 120 mg in each capsule
- Check Amazon Price
Ideal for: Individuals with sensitive stomachs or specific dietary needs.
3. NOW Magnesium Glycinate 200mg Capsules
- Affordable, plant-based capsules
- Without any added fillers or synthetic ingredients
- Dosage: 200mg per capsule
- Check Amazon Price
Ideal for new users and those conscious of their budget.
4. Nested Naturals Magnesium Glycinate Powder
- Powder form for easy mixing with water or juice
- Perfect for those who aren’t fond of pills
- Dosage: Customizable, up to 400 mg per serving
- Check Amazon Price
Excellent choice: If you prefer to take your supplements before bed.
5. Nature’s Bounty Magnesium Glycinate Gummies
- Delicious, chewable – no pills
- Sugar-free options also available
- Dosage: 200mg per 2 gummies
- Check Amazon Price
Who should take it: Anyone looking for a convenient and delicious sleep aid.
How to Take Magnesium Glycinate for Sleep
- Recommended dosage: 200-400 mg daily
- Optimal time: 1-2 hours before bedtime
- Tip: Start with a low dose and slowly increase as needed.
Pro tip: Take with melatonin or glycine supplements for better results (consult your doctor first).
Are There Any Side Effects?
Magnesium glycinate is generally safe and well-recognized. However, possible side effects may include:
- Mild digestive discomfort (uncommon)
- Drowsiness in case of high doses
- Interactions with certain medications (please consult your healthcare provider)
Avoid use in these conditions: You have kidney problems or are currently taking magnesium-containing medications.
Boost Your Magnesium Naturally
Although supplements are beneficial in magnesium intake, you can increase your magnesium intake in these ways through naturally:
- Green leafy vegetables: spinach, kale
- Nuts and seeds: almonds, pumpkin seeds
- Whole grains and legumes
- Epsom salt baths: Magnesium absorption through the skin
Final Thoughts
If you have trouble sleeping, anxiety or sleepless nights, magnesium glycinate is a natural and effective remedy. Its soothing properties, easy absorption and ability to induce deep sleep make it a favorite choice for many.
Ready to Sleep Better?
Try Doctor’s Best Magnesium Glycinate or Pure Encapsulations Magnesium Glycinate and start enjoying restful, rejuvenating sleep tonight.
FAQs
Can I take magnesium glycinate every night?
Yes, it’s safe for daily use when taken as directed.
How long before bed should I take it?
Take it about 1 hour before bedtime for best results.
Is it better than melatonin?
Magnesium tackles the root causes of sleep problems such as anxiety and muscle stiffness. It can be taken alone or in combination with melatonin.
Can children take magnesium glycinate?
Yes, but use pediatric formulations and consult a doctor for proper dosing.
