Recommended Form
Follow label directions — glycinate or threonate forms preferred
When to Take
30-60 minutes before bed
Bryan Johnson Uses
Yes
What is Magnesium?
Magnesium is an essential mineral involved in over 300 enzymatic reactions. For sleep, magnesium glycinate and magnesium threonate are the preferred forms due to their absorption and effects on the nervous system.
How Magnesium Works for Sleep
Magnesium activates the parasympathetic nervous system (rest and digest), binds to GABA receptors to calm neural activity, and helps regulate melatonin production. It also relaxes muscles and reduces cortisol.
Benefits for Sleep
What the Research Says
Multiple studies support magnesium for sleep, particularly in those who are deficient (estimated 50%+ of adults). A 2012 study showed research-backed doses of magnesium improved sleep efficiency, sleep time, and melatonin levels in elderly subjects. Magnesium glycinate is preferred for sleep due to glycine's additional calming effects.
Possible Side Effects
- !Loose stools at high doses (especially citrate form)
- !Generally very well tolerated
- !May cause drowsiness (that's the point)
Interactions
- iMay reduce absorption of certain antibiotics
- iCan interact with bisphosphonates
- iMay enhance effects of muscle relaxants
- iSpace from zinc if taking both
How to Choose Quality Magnesium
- 1Choose glycinate or threonate form (not oxide - poor absorption)
- 2Look for 'elemental magnesium' amount on label
- 3Third-party tested brands preferred
- 4Powder form absorbs faster than tablets
- 5Consider topical magnesium for additional muscle relaxation