Magnesium Glycinate

Magnesium is involved in over 300 enzymatic reactions in the body, yet studies suggest roughly half of Americans don't meet daily requirements from diet alone — making it one of the most prevalent and underappreciated deficiencies in modern life. Glycinate is the form most associated with sleep and stress: glycine itself has independent calming properties, and magnesium blocks NMDA receptors and modulates the glutamate-GABA balance in ways that dampen neuronal hyperexcitability. A 2025 RCT published in Nature and Science of Sleep found magnesium bisglycinate significantly reduced insomnia severity scores versus placebo over four weeks, with the most pronounced benefits in people with lower baseline dietary magnesium intake. A systematic review of 18 studies found evidence suggestive of a beneficial effect on subjective anxiety in vulnerable populations, though the reviewers noted the overall quality of evidence remains limited and larger trials are warranted. People with poor sleep, stress-related muscle tension, or diets low in leafy greens, nuts, and seeds are reasonable candidates. High-dose magnesium can cause loose stools, especially in the glycinate's less-absorbed cousins like oxide — and people with kidney disease should consult a physician before supplementing. The most boring-sounding supplement that quietly matters to almost everyone.

Also known as: Magnesium glycinate, Magnesium bisglycinate, Chelated Magnesium