Start with magnesium glycinate or threonate

Take 200-400 mg of elemental magnesium in glycinate or threonate form, 1-2 hours before bed. Glycinate is best for general relaxation; threonate crosses the blood-brain barrier more effectively.

Why It Works

Magnesium enhances GABA activity and promotes muscle relaxation. An estimated 50% of adults fall short on daily magnesium intake. Both forms have moderate clinical evidence for sleep quality improvement with good safety profiles.

Tips

• Glycinate has fewer GI side effects and the glycine itself has calming properties
• Threonate contains roughly 1/3 less elemental magnesium per dose, requiring more capsules
• Avoid magnesium oxide — poorly absorbed and primarily a laxative
• Brands: Thorne, NOW Foods, Life Extension are well-regarded for quality