Mineral
Magnesium Glycinate
Strong EvidenceRecommended Dose
300–400 mg elemental magnesium daily
Timing
Evening, 30-60 min before bed
Mechanism of Action
Magnesium blocks NMDA receptors and activates GABA-A receptors, reducing neuronal excitability. Glycinate form offers high bioavailability and the amino acid glycine provides additional calming effects.
Side Effects & Safety
Generally very well-tolerated. Loose stools at high doses. Avoid in severe kidney impairment. May interact with antibiotics and bisphosphonates.
Synergies
L-TheanineApigeninAshwagandha