Recovery & Sleep
Magnesium for Sleep: Glycinate, Threonate, or Citrate?
Which form of magnesium actually improves sleep, and at what dose.
5 min read · XT Editorial Team · Reviewed & updated
Why magnesium matters
Magnesium supports GABA signaling, muscle relaxation, and parasympathetic activation — all relevant to sleep onset and depth.
Form comparison
Glycinate: best sleep evidence, minimal GI effects. Threonate: brain penetration, modest data. Citrate: cheap but laxative effect at sleep doses.
Frequently asked questions
- Best dose for sleep?
- 200-400 mg of magnesium glycinate 30-60 minutes before bed.
- Can I overdose?
- Above 600 mg daily can cause GI distress. Kidney patients should consult a physician.
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