Magnesium Bisglycinate Dose for Sleep – Vitamins and Supplements Online Canada - Shop With Free Shipping
Menu
Menu

Free Shipping Within Canada - Buy 2+ Products, Get 20% Off With Code "VORST20"

Magnesium Bisglycinate Dose for Sleep

by Vorst Canada
Magnesium Bisglycinate Dose for Sleep

 

You're not the only one who has had trouble sleeping or woke up feeling tired. One of the most prevalent health problems is trouble sleeping, and many people are turning to natural remedies like magnesium bisglycinate for help. But how much should you really take to get results?

Disclaimer: This content is intended solely for informational and educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment.

Table of Contents

  • What Is Magnesium Bisglycinate?
  • Why Magnesium Matters for Sleep
  • Recommended Dosage for Sleep
  • When and How to Take It
  • Is It Safe for Daily Use?
  • Final Thoughts
  • References and Resources

What Is Magnesium Bisglycinate?

Magnesium bisglycinate is a chelated form of magnesium, which means that it is linked to the amino acid glycine. People who are new to magnesium supplements or have sensitive stomachs can benefit greatly from this type due to its easy digestion and high absorption rate.

Glycine, a neurotransmitter that calms the brain, is what makes it stand out. Magnesium and glycine work together to help the neurological system in a way that helps you relax deeply and get ready for sleep.

Why Magnesium Matters for Sleep

Magnesium plays a vital role in hundreds of bodily functions, but when it comes to sleep, it helps in a few key areas:

  • Regulating neurotransmitters: Magnesium helps balance GABA, a neurotransmitter that promotes relaxation and reduces anxiety.

  • Cortisol modulation: It may help lower stress hormones that can interfere with falling asleep.

  • Muscle relaxation: Magnesium contributes to reduced muscle tension, helping the body physically relax before bed.

Bad sleep, frequent waking, and difficulty falling asleep are commonly associated with low magnesium levels. That's where supplements, notably magnesium bisglycinate, come in.

Recommended Dosage for Sleep

For most adults, taking between 200 and 400 mg of elemental magnesium a day is the right amount to help them sleep. It's vital to remember that "elemental magnesium" is the magnesium your body really takes in, not the overall weight of the complex.

A lot of magnesium bisglycinate supplements show both the weight of the compound (e.g., 1000 mg) and the weight of the magnesium itself (e.g., 100–200 mg). Check the label every time.

Typical Dosage Guidelines:

  • Beginner dose: 100–200 mg elemental magnesium

  • Standard dose: 200–400 mg elemental magnesium

  • Upper limit (generally safe): Up to 350 mg from supplements, according to the NIH, though some people tolerate higher doses under professional supervision

Consistency is key—magnesium works best when taken regularly over time.

When and How to Take It

Take your magnesium bisglycinate 30 to 60 minutes before you go to bed. This timing allows magnesium bisglycinate to begin relaxing your muscles and nervous system as you unwind for sleep.

You can take it:

  • On an empty stomach (if tolerated)

  • With a light snack (if you experience sensitivity)

  • Alongside other calming nutrients like L-theanine, melatonin, or chamomile (if part of your sleep stack)

To help your circadian rhythm, keep your time the same. Try to do it with a calming routine, such turning off bright screens, dimming the lights, and doing something relaxing like reading or stretching.

Is It Safe for Daily Use?

Yes, magnesium bisglycinate is safe for most healthy adults to consume every day for a long time. Compared to other forms, like magnesium oxide or citrate, it is easier on the stomach and less likely to cause problems.

However, there are a few considerations:

  • Start low and increase gradually to avoid loose stools or bloating.

  • If you have kidney disease or take diuretics, consult a healthcare provider before supplementing.

  • Are you pregnant or breastfeeding? Always check with your OB-GYN or midwife.

Magnesium may interact with certain medications, such as antibiotics or blood pressure drugs. If you’re unsure, speak with your doctor before starting.

Quick Tip:

If your supplement has 200 mg of elemental magnesium per serving and you sleep better at that amount, that's wonderful! If it doesn't work, try a dose of up to 400 mg. Everyone has a different sweet spot.

Final Thoughts

Magnesium bisglycinate is a strong but mild way to help you sleep better. It's a favourite of both naturopaths and sleep experts since it absorbs well and has relaxing effects. If you have trouble sleeping sometimes or just want to relax more easily at night, taking 200–400 mg of elemental magnesium before bed every night could be a great way to help you sleep better.

Want to give it a try?
Check out Vorst Canada's Magnesium Bisglycinate supplement for a clean, formula designed to support restful sleep and full-body relaxation.

References and Resources

Back to Articles