The Sleep Supplement I Swear By.
Struggling to sleep?
Learn why magnesium glycinate is the best form for better rest, deeper sleep, and a calmer mind.
Magnesium glycinate is my go-to.
Here’s why it deserves a spot in your bedtime routine.
Tried Magnesium Before and It Didn’t Work?
I often hear people say they’ve ‘tried magnesium, and it didn’t work’. The most common reason it ‘doesn’t work’ is that the wrong type was used.
Did you know there are at least 10 common types of magnesium?
A lot of over-the-counter products (especially magnesium oxide) are poorly absorbed. When they say it’s a mega dose, all that usually leads to is an upset gut - without raising magnesium levels where they are needed - like the brain and nervous system.
The reason they each work differently is due to the form they come in. Because magnesium alone is unstable, it is bound to organic acids, amino acids, or minerals to form a ‘salt’.
Think of each form of magnesium like an Uber with a specific destination. Some types stay in the gut (like oxide), while others—like glycinate—get where they’re needed, like your brain and nervous system.
Why? Still fun and relatable, but clearer and SEO uses keywords like "types of magnesium," "gut," and "nervous system."
Magnesium + Oxide is kept in the gut - for many of my clients causing awful cramps and often followed by an urgent rush to the bathroom!
Wait - Why Did Magnesium Make Me Feel More Awake?
if you’ve ever taken magnesium at night and felt more wired? That’s likely because your body was seriously depleted. When magnesium finally hits your brain, it can give a temporary “buzz” of relief. (Scroll up to the How to Use It section to learn how to handle that.)
Long story short: if magnesium didn’t work for you in the past, you probably just needed a better form—and a smarter strategy.
IF you had the opposite problem and feel groggy the next day….see this post : Magnesium & Morning Grogginess.
Why I Choose Magnesium Glycinate
Magnesium glycinate is:
A combination of magnesium and glycine, an amino acid known for its calming effects.
This form is highly absorbable and less likely to cause digestive issues compared to other types.
The glycine may also enhance sleep quality by promoting deeper, more restorative sleep.
How to Use It
Take magnesium glycinate about 60 minutes before bedtime.
Dosage (How Much to Take)
The recommended dose varies by age and sex, but in general I’d aim for:
Women: 300 - 320 mg per day
Men: 400- 420 mg per day
But here’s a heads-up: if you’re very deficient, your brain might light up like a Christmas tree the first few times you take it—wired, not tired. That’s totally normal and will resolve quickly. To problem solve:
take your dose earlier in the day (with breakfast or lunch) for the first 5 days.
or try taking a 25% or 50% dose for the first 5 days and slowly building to a full dose.
“I recommend taking it in the morning/at lunch for the first 5 days to let your body adjust before shifting to a nighttime dose.”
Brands I Trust (Bonus: No Prescription Needed)
If you're in New Zealand and looking for high-quality magnesium glycinate supplements, here are some options that deliver at least 300 mg of elemental magnesium:
Ethical Nutrients Mega Magnesium Night Powder
Form: Powder
Magnesium: 300 mg per serve
Features: Combining magnesium glycinate with passionflower, it provides a multi-action effect that helps support the mind & body in preparation for sleep.
Availability: Over-the-counter, no prescription needed.
Pro’s: The passionflower adds extra ‘oomph’ for those who have trouble winding down or switching off at night.
Con’s: Clients are often hesitant to drink too much before bed - you can just mix with enough water to dilute and swallow.
Ethical Nutrients Mega Magnesium Night Tablets
Form: Tablets
Magnesium Glycinate: 350mg per 2 tablets
Pro’s: Higher Dose (350mg vs 300mg) than the powder form. The passionflower adds extra ‘oomph’ for those who have trouble winding down or switching off at night.
Con’s: These are pretty hefty tablets - you can break them in half to make them easier to swallow
If you’re an iHerb fan…here’s a few more options for you (hover over the bold iHerb sentence - then click the link to see my list - I’ve found they arrive really quickly)
TL;DR: Too Long Didn’t Read
Struggling to sleep? Magnesium glycinate is my go-to—and here’s why.
Unlike cheaper forms like magnesium oxide, glycinate is well absorbed, gentle on the gut, and helps calm your brain and nervous system.
If magnesium has ever made you feel wired, not tired, it’s a sign your body was depleted—it’s common and fixable. Start slow or take it earlier in the day until your system settles.
Backed by science and loved by my clients, magnesium glycinate helps support deeper, more restful sleep—naturally.
Are struggling to get a good night’s sleep? I can help you with simple tools and a strategy that works. A good night’s sleep changes EVERYTHING.
Using research-backed diet, lifestyle and change strategies, I teach my clients how to manage stress, energy and modify their lifestyles to support their goals.
If you want to know how I can help you, book a free consult.
