Ingredient · sleep
Magnesium glycinate
Calm muscles, easier sleep.
Evidence · Strong16 RCTs5 meta-analysises
The evidence
For
muscle_recovery
Adjuvants in transversus abdominis plane blocks to prolong analgesia duration following cesarean delivery: A systematic review and network meta-analysis.
Journal of clinical anesthesia · 2026
Magnesium for skeletal muscle cramps.
The Cochrane database of systematic reviews · 2020
Magnesium for skeletal muscle cramps.
The Cochrane database of systematic reviews · 2012
For
sleep
Effects of magnesium valproate adjuvant therapy on patients with dementia: A systematic review and meta-analysis.
Medicine · 2022
Effects of Dietary Supplementation in Patients with Restless Legs Syndrome: A Systematic Review.
Nutrients · 2024
Does Magnesium Provide a Protective Effect in Crohn's Disease Remission? A Systematic Review of the Literature.
Nutrients · 2024
For
stress
The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence.
Advances in nutrition (Bethesda, Md.) · 2020
The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review.
JBI database of systematic reviews and implementation reports · 2017
Effects of a Scutellaria baicalensis/Crataegus laevigata, magnesium and chromium supplement on stressed individuals: A randomised, double-blind, placebo-controlled, crossover trial.
Journal of psychopharmacology (Oxford, England) · 2025
Typical dose range
Within evidence-supported amounts. Start at the low end and titrate up only if needed.
200–400 mg
pm
Supplemental UL is 350 mg/day; the 400 mg upper band is a therapeutic ceiling — start at 200 mg and titrate.
What to expect
Effect timing depends on the goal — check the evidence cards above for goal-specific notes.