From the FDA Drug Label
Directions for use SUGGESTED USE FOR ADULTS,TAKEONE(1)TABLET DAILY, PREFERABLY WITH A MEAL. The recommended dose of magnesium glycinate (Mg Glycinate) OTC for sleep is one (1) tablet daily, preferably with a meal 1.
From the Research
The recommended dose of magnesium glycinate for sleep is typically 200-400 mg taken 1-2 hours before bedtime. This supplement is available over-the-counter and is generally considered one of the more bioavailable and well-tolerated forms of magnesium. When starting magnesium supplementation, it's advisable to begin with a lower dose (around 200 mg) and gradually increase if needed to avoid potential digestive side effects. Magnesium glycinate may help improve sleep quality because magnesium plays a role in regulating the body's stress-response system and supports GABA production, a neurotransmitter that promotes relaxation. It also helps regulate melatonin, which controls sleep-wake cycles. Some key points to consider:
- The most recent study 2 suggests that supplemental magnesium is likely useful in the treatment of mild anxiety and insomnia, particularly in those with low magnesium status at baseline.
- Another study 3 found that oral magnesium supplementation can improve sleep onset latency time in older adults with insomnia.
- While the evidence is not yet conclusive, the majority of studies suggest that magnesium supplementation can have a positive effect on sleep quality and duration 4, 5, 6.
- It's essential to note that individual results may vary, and some people may experience mild digestive issues or drowsiness when taking magnesium glycinate.
- As with any supplement, it's crucial to consult with a healthcare provider before starting magnesium glycinate, especially for those with kidney disease, heart conditions, or who take certain medications.