Magnesium for sleep: forms, doses and evidence
Magnesium is one of the most searched sleep supplements, and one of the most oversold. The research on sleep is thin, but people who sweat a lot or eat little magnesium may still benefit. Here is what the studies say, which forms differ, and how to use it safely.
Guides
- Magnesium Glycinate for Sleep: What the Evidence Really ShowsMagnesium glycinate may slightly improve sleep in some adults, especially those with low magnesium intake, but the evidence is weak. A 2026 systematic review rated the evidence low to very low quality, and the best glycinate trial found a small benefit at 250 mg of elemental magnesium per day. It is cheap and usually safe, but unproven.6 min read, 10 sources
- Magnesium Glycinate vs Citrate (and Other Types of Magnesium) ComparedMagnesium glycinate and citrate are both well-absorbed organic forms. Citrate has the most consistent absorption data but loosens stools, which suits people prone to constipation. Glycinate is gentler on the gut and the usual choice for evening use. No trial shows one form improves sleep more than the other.6 min read, 10 sources