Magnesium glycinate dosing for sleep
No high-quality sleep guideline provides a specific “recommended dose” for magnesium glycinate. (healthquality.va.gov)
Evidence-based trial doses
Magnesium bisglycinate (a glycinate-chelate form) has been studied at 250 mg/day of elemental magnesium taken for sleep complaints (4-week, randomized, placebo-controlled trial). [1]
A separate randomized, placebo-controlled trial in elderly adults with primary insomnia reported 500 mg/day of magnesium for 8 weeks. [2]
Dose expression on product labels
Trial dosing is expressed as elemental magnesium (mg of magnesium) rather than as the full compound mass. [1][2]
Safety limits for supplemental magnesium
The NIH Office of Dietary Supplements lists a Tolerable Upper Intake Level (UL) for magnesium from supplements of 350 mg/day for adults. (ods.od.nih.gov)
Practical dosing range derived from evidence and safety
A dose consistent with published glycinate-chelate sleep trial dosing is 250 mg/day of elemental magnesium taken at night. [1]
A 500 mg/day regimen has been used in an insomnia trial, but this exceeds the NIH UL for supplemental magnesium in adults and therefore should be limited to clinician-directed use when risk factors for magnesium-related adverse effects exist. [2][3]
Medication interactions and risk factors requiring clinician oversight
Magnesium supplementation should be used with clinician oversight when there is reduced kidney function or when interacting medications are present, because magnesium can accumulate with impaired renal clearance and magnesium can reduce absorption of certain drugs. (ods.od.nih.gov)