Take magnesium glycinate before bed

Take 200-400 mg of elemental magnesium in glycinate form about 1-2 hours before bed.

Why It Works

Magnesium enhances GABA activity, the brain's primary inhibitory neurotransmitter, promoting muscle relaxation and nervous system calm. The glycinate form is well-absorbed with fewer GI side effects than citrate, and the glycine amino acid itself has independent calming properties.

Tips

• An estimated 50% of adults do not meet daily magnesium requirements through diet alone
• Magnesium threonate is an alternative that crosses the blood-brain barrier more effectively but contains less elemental magnesium per dose
• About 5% of people experience mild stomach upset; take with food if needed