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Magnesium Bisglycinate

Relaxation mineral

A - Strong EvidenceOverall rating for this intervention. See the benefits list below for per-claim ratings.

Overview

A chelated form of magnesium bonded to glycine. Bisglycinate absorbs well and avoids the laxative effect of magnesium citrate or oxide.

How it works

Magnesium is a co-factor for GABA receptor activity. Glycine independently acts as an inhibitory neurotransmitter and helps lower core body temperature.

Benefits

Relaxation: reduces muscle tension before bed.
B
Sleep quality: modest improvement in subjective and objective sleep quality in RCTs.
B

Dosage

200–400 mg elemental magnesium, taken 1 hour before bed

Safety Profile

Risk Level

low

Contraindications

Kidney failure
Severe cardiac conduction disorders

Research Summary

One of the safest sleep aids. Effect size is modest in healthy sleepers but can be meaningful in older adults and in people with subclinical magnesium deficiency.

Sources

Last updated: 2026-04-10

Medical Disclaimer

This is a research summary, not medical advice. Body Signals is an independent research digest — it summarises published research for informational purposes and is not a healthcare provider. Supplements like melatonin, valerian, and magnesium can interact with prescription medications — check with your doctor or pharmacist before starting any supplement. Chronic insomnia may indicate an underlying condition (sleep apnoea, thyroid dysfunction, depression) and warrants a medical evaluation.

Need professional guidance?

If sleep issues persist despite lifestyle changes, a sleep specialist or your family doctor can help rule out underlying conditions.

Learn about sleep specialists