Best Magnesium for Sleep (2026): Glycinate Products Compared
If you try magnesium for sleep, take glycinate, 200 to 300 mg in the evening, for at least 4 weeks. No form is proven best for sleep; glycinate is the form the largest recent placebo trial used, and the benefit was small. Our pick is Revive MD Magnesium Glycinate: 200 mg in 2 capsules, on the Informed Sport list, $0.33 a night at Revive MD’s own price.
By Erin Rose Updated October 29, 2026 The trials
Our picks at a glance
- Most people trying magnesium for sleep Revive MD Pure Magnesium Glycinate 200 mg $0.33 a night, Revive MD’s price
Glycinates to compare for sleep
- Revive MD Magnesium GlycinateOur pick. 200 mg a night, Informed Sport, $0.33 at Revive MD’s price.Check price
- Nature Made Magnesium Glycinate200 mg a night, USP Verified, $0.73 at list price.Check price
- KAL Magnesium Glycinate 350 mg240 capsules, about 88 mg each. One serving (4 capsules, 350 mg) is the whole limit. Not on a testing list.Check price
- Thorne Magnesium GlycinateStart with 1 capsule (120 mg). On NSF/ANSI 173.Check price
- BulkSupplements Magnesium Glycinate PowderNot pure glycinate: its label lists glycinate and oxide. A powder you measure yourself.Check price
Our pick for: Most people trying magnesium for sleep
- Magnesium
- 200 mg a serving2 capsules, as glycinate
- A night
- $0.33one serving, Revive MD’s own price
- Testing list
- Informed Sportevery batch tested for drugs banned in sport
- Trial dose
- 250 mgthe one glycinate sleep trial (Schuster 2025)
- Bottle
- 60 servings, $19.99a month at 2 a night
- Room left
- 150 mgunder the daily limit for pills
Our take
Why it suits sleep The only trial of magnesium glycinate for sleep gave 250 mg a day (Schuster 2025). Two of these capsules give 200 mg, close to that trial dose, taken 30 to 60 minutes before bed as the trial did. We pick it because it has the same 200 mg in 2 capsules as the rest of the glycinates we compare, is on the Informed Sport list (every batch is tested for drugs banned in sport), and costs less than half as much a day as Nature Made, the highest-scoring glycinate on our list. Glycinate is a form many people choose because it is gentle on the stomach. On the Informed Sport list: every batch is tested for drugs banned in sport. It is not a check of the label.
What to know Magnesium is a modest sleep aid at best: in the best trial, it helped only a little more than a placebo. Give it 4 weeks. If you already eat plenty of nuts, seeds, beans and greens, it may do nothing for you.
Testing record
- Informed Sport: Revive, Magnesium Glycinate, capsule. Every batch is tested for drugs banned in sport. It is not a contents check. See the listing
Two More Picks for Sleep
Thorne lets you start at one small capsule, and it is on a testing list. Nature Made is the glycinate on USP Verified.
Our pick for: Setting your own bedtime dose
Good
- On the NSF/ANSI 173 list (checked October 14, 2026)
- Label states the amount, with no blend
- No FDA recall for the brand in 24 months
Watch for
- 120 mg of magnesium per serving (adults: at most 350 mg a day from supplements)
- Costs 2.4 times as much per dose at list price as the cheapest of its kind we score
- Magnesium
- 120 mg a capsuleas glycinate
- A capsule
- $0.29Thorne’s list price
- Testing list
- NSF/ANSI 173
- Take
- 1 or 2 capsules120 or 240 mg
- Bottle
- 90-serving bottle, $26.00
- Per 300 mg
- $0.72at list price
Our take
One 120 mg capsule is a small first step, and 2 capsules (240 mg) is near the 250 mg glycinate sleep trial. That makes it easy to start low and add one if your stomach is fine. It is on NSF/ANSI 173, a testing list that checks what is in the capsule. Its label allows up to 4 capsules (480 mg), more than you should take from pills, so stop at 2 at bedtime.
Testing record
- NSF/ANSI 173: contents match the label Checked October 14, 2026.
Not found on: NSF Certified for Sport, Informed Sport, Informed Choice, USP Verified.
Our pick for: A USP Verified glycinate
Good
- On the USP Verified list (checked October 14, 2026)
- 200 mg of magnesium per serving (adults: at most 350 mg a day from supplements)
- Label states the amount, with no blend
Watch for
- Costs 3.7 times as much per dose at list price as the cheapest of its kind we score
- Magnesium
- 200 mg a serving2 capsules, as glycinate
- A night
- $0.73one serving, Nature Made’s list price
- Testing list
- USP Verified
- Trial dose
- 250 mgthe one glycinate sleep trial (Schuster 2025)
- Bottle
- 60-count bottle, $21.99Nature Made’s list price
- Per 300 mg
- $1.10at list price
Our take
Two capsules give 200 mg of magnesium as glycinate, near the 250 mg glycinate sleep trial. USP Verified checks that each capsule holds the magnesium the label says and no harmful contaminants, which the Informed Sport list does not. It has the top score of the glycinates we score, and it costs more a night than our pick at list price (prices on Amazon differ).
The label
Testing record
- USP Verified: contents and purity Checked October 14, 2026.
Not found on: NSF Certified for Sport, Informed Sport, Informed Choice, NSF/ANSI 173.
Does Magnesium Help You Sleep?
A little, and mostly for people who are low on it. The best summary is a 2021 review of 3 placebo trials in 151 older adults with insomnia. People on magnesium fell asleep about 17 minutes faster. Their total sleep time rose by about 16 minutes, but that was not a clear result, and the trials were small with low-quality evidence (Mah 2021).
Since then, one larger trial tested magnesium glycinate itself. In 155 adults who slept poorly, 250 mg a day lowered insomnia scores a little more than a placebo did; the authors called the effect small and modest (Schuster 2025). People who ate the least magnesium seemed to gain the most. A 2023 review found the same pattern: studies that watch people show a link between magnesium and better sleep, but the placebo trials disagree (Arab 2023).
So magnesium is a reasonable, low-cost thing to try, not a sleeping pill. If you eat few nuts, seeds, beans and leafy greens, you are the person most likely to notice a change. Who runs low on magnesium.
Every Magnesium Sleep Trial We Found
Six placebo-controlled trials, with the form, the daily dose of magnesium, and what each found. The first three are the ones the 2021 review pooled. We read every abstract on PubMed.
| Trial | Who | Form and dose | What it found |
|---|---|---|---|
| Abbasi 2012 | 46 adults 60 and older with insomnia (Iran) | Oxide, 500 mg, 8 weeks | Fell asleep faster, slept more efficiently and scored better on an insomnia scale than on placebo. |
| Nielsen 2010 | 100 adults 51 to 85 who slept poorly (US) | Citrate, 320 mg, 7 weeks | Sleep scores improved about as much on placebo as on magnesium. Magnesium raised blood levels in people who started low. |
| Held 2002 | 12 adults 60 to 80 (Germany) | Effervescent tablets, up to 729 mg (30 mmol), 20 days | More deep (slow-wave) sleep on a brain-wave test than on placebo. |
| Schuster 2025 | 155 adults 18 to 65 who slept poorly (Germany) | Bisglycinate (glycinate), 250 mg, 4 weeks, 30 to 60 minutes before bed | Insomnia scores fell more than on placebo (3.9 vs 2.3 points), a small effect. People who ate less magnesium seemed to gain more. |
| Hausenblas 2024 | 80 adults 35 to 55 with sleep complaints (US) | L-threonate (Magtein), 1 g of compound, about 72 mg, 21 days | Better deep and REM sleep scores on a sleep ring and better morning mood and energy than placebo. Three of the six authors work for AIDP, the company that supplies Magtein. |
| Lopresti 2026 | 100 adults 18 to 45 unhappy with their sleep (Australia) | L-threonate (Magtein), 2 g of compound, 144 mg, 6 weeks | Less daytime impact of poor sleep, but no change in sleep problems overall and no difference on a sleep ring. Paid for by Threotech, which owns Magtein. |
Sleep trials of plain magnesium used 250 to 729 mg of magnesium a day, including a 2025 trial of 250 mg as glycinate (Schuster 2025). Trials of magnesium L-threonate are separate: they used 1 to 2 g of the compound, about 72 to 144 mg of magnesium.
Which Form of Magnesium Is Best for Sleep?
Glycinate, but not because it is proven better. No trial has compared two forms of magnesium for sleep. We pick glycinate for three plain reasons:
- It has the largest recent trial. The 2025 placebo trial of 155 adults used magnesium bisglycinate, the same compound as glycinate, at 250 mg.
- Stomach upset at night. Too much magnesium from pills mostly causes diarrhea (NIH). In the one trial that compared glycinate with oxide at the same dose (100 mg, in 12 people who had part of their small bowel removed), overall absorption was about the same (23.5% vs 22.8%), and glycinate was better tolerated by every patient (Schuette 1994). Citrate and oxide are the forms people use to loosen stools.
- The glycine. Glycine alone, 3 g before bed, improved how people rated their sleep in small studies run by a glycine maker (Bannai 2012). Two capsules of our pick carry about 1.2 g of glycine (our math from the chemical formula). Whether that small amount helps has not been tested.
L-threonate (sold as Magtein) has two small sleep trials, both tied to its maker, with mixed results (see the table). A serving gives only 144 mg of magnesium, because just 7.2% of the compound is magnesium. If you want to try it, Double Wood Magnesium L-Threonate is the lowest cost of the three L-threonates we price: $2.15 per 300 mg of magnesium against $0.50 for our glycinate pick, at brand list prices (prices on Amazon differ). It is not on a testing list for the 4-capsule serving we price. L-threonate vs glycinate.
Oxide and citrate were the forms in two of the older trials. Oxide is cheap but poorly absorbed, and both can loosen stools. Every form compared.
Powder or gummy instead? A powder lets you set the bedtime dose with a scoop; BulkSupplements’ powder in the table below is a glycinate and oxide blend, and the pure glycinate powders are on our glycinate page. Gummies give less: the ones we checked hold 35 to 50 mg a gummy, so a sleep-trial dose takes 5 or more. Magnesium gummies.
What a Bedtime Dose Costs: Every Glycinate We Link
The glycinates on this page, with the number to take for a 200 to 300 mg bedtime dose. Cost is per 300 mg of magnesium at each brand’s own list price, checked October 14, 2026; Amazon’s price can differ.
| Product | For a bedtime dose, take | Per 300 mg | Testing list | Buy |
|---|---|---|---|---|
| Revive MD Magnesium Glycinate200 mg in 2 capsules | 2 capsules (200 mg) | $0.50 | Informed Sport (drug-tested) | Check price |
| Nature Made Magnesium Glycinate 200mg200 mg in 2 capsules | 2 capsules (200 mg) | $1.10 | USP Verified | Check price |
| Thorne Magnesium Glycinate120 mg in 1 capsule | 2 capsules (240 mg) | $0.72 | NSF/ANSI 173 | Check price |
| KAL Magnesium Glycinate 350 mg350 mg in 4 capsules | 3 capsules (about 263 mg) | No list price | None found | Check price |
| BulkSupplements Magnesium Glycinate Powder300 mg in ¾ teaspoon · glycinate + oxide | ½ teaspoon (about 200 mg) | $0.19 | NSF/ANSI 173 | Check price |
BulkSupplements’ label says its magnesium comes from glycinate and oxide together, so it is a blend, not pure glycinate. KAL’s full serving (350 mg) leaves no room under the daily limit, so the column gives a smaller number to take.
| Item | Value |
|---|---|
| Revive MD Magnesium Glycinate | $0.50 |
| Nature Made Magnesium Glycinate 200mg | $1.10 |
| Thorne Magnesium Glycinate | $0.72 |
| Double Wood Magnesium L-Threonate | $2.15 |
How to Take Magnesium for Sleep
- Dose. Start with 100 to 200 mg of magnesium; go up to 300 mg if your stomach is fine. The upper limit for adults is 350 mg a day of magnesium from supplements and medicines. Food does not count toward it (NIH). Dosage for sleep.
- Time. No trial has compared times of day. The glycinate trial used 30 to 60 minutes before bed; take it with a snack if it upsets your stomach. Best time to take magnesium.
- How long. The trials ran 3 to 8 weeks, and the glycinate trial’s result showed at 4 weeks. Judge it after 4 weeks of nightly use, not after one night.
- Count every source. Multivitamins, calcium-magnesium combos and “sleep” blends often contain magnesium too. Add them up.
- Read the label. The “Magnesium” line on the Supplement Facts panel is the magnesium itself (the elemental amount), not the weight of the whole compound (NIH). A “1,000 mg magnesium glycinate” capsule holds about 140 mg of magnesium.
If you have kidney disease, ask your doctor before you take magnesium. Weak kidneys cannot clear the extra, so it can build up (NIH). Antibiotics: take tetracyclines (such as doxycycline) or quinolones (such as ciprofloxacin) at least 2 hours before or 4 to 6 hours after magnesium (NIH). Heartburn pills (PPIs such as esomeprazole or lansoprazole), taken for a year or more, can lower magnesium. In about 1 in 4 of the cases FDA reviewed, supplements did not raise it and the PPI had to be stopped (NIH). Water pills: loop and thiazide diuretics make you lose more magnesium; potassium-sparing ones make you lose less (NIH).
Which of These Are Checked by an Outside Lab?
We searched five public testing lists (USP Verified, NSF/ANSI 173, NSF Certified for Sport, Informed Choice, Informed Sport) on October 14, 2026. Nature Made Magnesium Glycinate is on USP Verified, a check of what is in the capsule. Revive MD’s glycinate is on Informed Sport: every batch is tested for drugs banned in sport. It is not a check of the label. Thorne’s capsules and BulkSupplements’ powder are on NSF/ANSI 173. The others were not on any of them. That does not mean the label is wrong, only that no outside program confirms it. Which glycinate is on which list.
Frequently Asked Questions
What is the best magnesium for sleep?
For most people, magnesium glycinate at 200 to 300 mg a day. No trial has compared forms for sleep, but glycinate has the largest recent placebo trial (155 adults, 250 mg; Schuster 2025), and it was better tolerated than oxide in a small trial (Schuette 1994). Our pick is Revive MD Magnesium Glycinate: 200 mg in 2 capsules, on the Informed Sport list, $0.33 a night at Revive MD’s own price.
Does magnesium actually help you sleep?
A little, for some people. In 3 trials of 151 older adults with insomnia, people on magnesium fell asleep about 17 minutes faster than on placebo; total sleep time did not change significantly, and the evidence was low quality (Mah 2021). A 2025 trial of 250 mg glycinate found a small drop in insomnia scores. People who eat little magnesium may gain the most.
Is magnesium glycinate or citrate better for sleep?
Glycinate, mainly for the stomach. No trial has compared the two for sleep. One older trial used citrate (320 mg) and found no more benefit than placebo; the one glycinate trial found a small benefit. Citrate can loosen stools, which you do not want at night. Glycinate vs citrate.
How much magnesium should I take for sleep?
Sleep trials of plain magnesium used 250 to 729 mg of magnesium a day, including a 2025 trial of 250 mg as glycinate (Schuster 2025). Trials of magnesium L-threonate are separate: they used 1 to 2 g of the compound, about 72 to 144 mg of magnesium. From supplements, stay at or under 350 mg a day (NIH), so 200 to 300 mg is a sensible dose. Food does not count toward that limit. Magnesium dosage for sleep.
When should I take magnesium for sleep?
No trial has compared times of day. In the one glycinate trial, people took it 30 to 60 minutes before bed (Schuster 2025). Take it with a snack if it upsets your stomach. What matters more is taking it every day for at least 4 weeks. Best time to take magnesium.
Is magnesium L-threonate better for sleep than glycinate?
Not shown. Two L-threonate sleep trials exist, both small and both tied to the company that sells it (Magtein). One found better sleep-ring scores; the other found none. A full serving gives only 144 mg of magnesium and costs about 4 times as much per mg as our glycinate pick at brand list prices. L-threonate vs glycinate.
Does the glycine in magnesium glycinate help sleep?
Maybe, but the amount is small. Glycine taken alone at 3 g before bed improved how people rated their sleep in small studies by a glycine maker (Bannai 2012). Two capsules of our pick carry about 1.2 g of glycine, our math from the chemical formula. No study has tested whether that adds anything.
Is it safe to take magnesium every night?
For most healthy adults, yes, if you stay under the upper limit for supplements. Too much mostly causes diarrhea (NIH). Ask your doctor first if you have kidney disease, or if you take antibiotics or osteoporosis drugs, which need spacing from magnesium. Magnesium side effects.
More Magnesium Guides
- Magnesium dosage for sleep · best time to take it · how much per day
- Best magnesium glycinate · glycinate vs citrate · L-threonate vs glycinate · forms compared
- Best magnesium overall · side effects · for seniors · magnesium guide
Sources
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis. BMC Complement Med Ther. 2021. PubMed 33865376
- Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci. 2012. PubMed 23853635
- Nielsen FH, et al. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010. PubMed 21199787
- Held K, et al. Oral Mg2+ supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002. PubMed 12163983
- Schuster J, et al. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025. PubMed 40918053
- Hausenblas HA, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems. Sleep Med X. 2024. PubMed 39252819 (correction: 40567408)
- Lopresti AL, Smith SJ. The effects of magnesium L-threonate (Magtein) on cognitive performance and sleep quality in adults. Front Nutr. 2026. PubMed 41601871
- Arab A, et al. The role of magnesium in sleep health: a systematic review of available literature. Biol Trace Elem Res. 2023. PubMed 35184264
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012. PubMed 22293292; Bannai M, et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers (3 g before bed). Front Neurol. 2012. PubMed 22529837
- Schuette SA, et al. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994. PubMed 7815675
- Cho JR, et al. Let there be no light: the effect of bedside light on sleep quality and background electroencephalographic rhythms. Sleep Med. 2013. PubMed 24210607
- NIH Office of Dietary Supplements. Magnesium fact sheet for health professionals (updated January 6, 2026; read October 14, 2026).
- Labels: each brand’s page or the NIH Dietary Supplement Label Database. Testing: five public lists searched October 14, 2026. Prices: each brand’s own list price, checked October 14, 2026. We quote no Amazon prices.
This page is for information. It is not medical advice.