Magnesium
bisglycinate
Matched to your profile
Dose
250 mg/day
of elemental magnesium, not the larger compound weight labels often lead with
When
30 minutes before bed
Form
Magnesium bisglycinate
Absorption
Take it with food. On an empty stomach magnesium can unsettle your gut, which is the usual reason people stop taking it.
You told us that your sleep is inconsistent, so magnesium is included to support the processes that help your body settle and recover overnight. It plays an important role in regulating the nervous system and in normal muscle function, and improving your intake can support better-quality sleep, particularly when that intake is low. In a trial of 155 adults who also reported poor sleep, 250 mg a day as bisglycinate improved sleep scores more than a placebo over four weeks, with the biggest gains in the people eating the least magnesium. Your training adds to the case: hard sessions raise how much magnesium you lose in sweat, lifting what you need by roughly 10 to 20 per cent. Magnesium is not a sleeping pill, so you should not expect it to knock you out. Its effect is more subtle, and shows up gradually in more settled sleep and better energy the following day.
250 mg of magnesium a day as bisglycinate improved insomnia scores more than placebo over four weeks, though the effect was small and largest in those eating the least magnesium.
Read the study· PMID 40918053Hard exercise raises magnesium losses in sweat and urine, lifting requirements by an estimated 10-20%; supplementing someone already well supplied does not improve performance.
Read the study· PMID 17172008
What it is: A mineral your body needs for muscle and nerve function, and one many people do not get enough of from food.