What is ‘mag glycinate’ — and can it really help you sleep?

It’s simply mag-nificent.

A growing number of sleep-deprived social media users are turning to magnesium glycinate — dubbed mag glycinate by cool people on TikTok — for a smoother ride to dreamland.

But is it truly a natural knockout? Or is this just another TikTok trend you can hit snooze on?

What is magnesium glycinate?

You’ve probably already heard of magnesium, an essential mineral that’s become a main ingredient of the viral Sleepy Girl Mocktail.

Magnesium plays a crucial role in hundreds of bodily functions, including reducing stress, relaxing muscles and regulating your sleep-wake cycle.

Magnesium glycinate is a type of magnesium that binds to the amino acid glycine, which helps your body absorb it more easily and which in itself has antioxidant and anti-inflammatory properties.

Unlike other common forms like magnesium citrate or magnesium oxide — which are often used to ease constipation but can lead to digestive distress — magnesium glycinate is considered gentler on the gut and more focused on supporting the brain and mood.

Can magnesium glycinate help you relax and sleep?

Possibly, especially if your sleep troubles are due to stress or anxiety.

“Magnesium glycinate is a well-regarded supplement known for its potential to contribute to better sleep and alleviate overall anxiousness,” Dr. Faisal Tai, a Houston-based psychiatrist, told Web MD.

Tai noted that it is “suggested to have a calming effect on the nervous system, potentially helping individuals fall asleep faster and experience more restorative sleep” and is “particularly helpful to people dealing with anxiety, as sleep disturbances often worsen feelings of unease.”

However, the science on this is slim.

Some studies have found that magnesium supplementation improved sleep quality in older adults and people with insomnia, especially those with magnesium deficiencies.

But as sleep medicine specialist Chester Wu pointed out to the outlet, “It is hard to find peer-reviewed literature on magnesium glycinate and sleep specifically.

“In much of the literature, the specific type of magnesium used in the study isn’t noted.”

She added that, even if the effect is just placebo, simply believing the supplement is working may have a relaxing effect, thereby promoting sleep anyway.

It is, however, not a magic pill and should be paired with good sleep hygiene like cutting back on caffeine and alcohol and maintaining a consistent sleep schedule.

What are the other benefits of magnesium glycinate?

Mag glycinate’s wellness perks extend beyond a more restful slumber.

Research has linked magnesium to lower blood pressure and a reduced risk of heart disease, especially in people who are magnesium deficient.

People who have diabetes, chronic digestive conditions like IBS, excessive drinkers and older adults might be at greater risk of magnesium deficiency.

Studies have also shown a positive association between magnesium and migraines, diabetes, osteoporosis and depression.

Does magnesium glycinate have any side effects?

While generally considered safe to consume — especially in comparison to other types of magnesium — magnesium glycinate can cause upset tummy.

It’s important to get the dosage right.

The National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg daily for men.

Too much magnesium can lead to low blood pressure, nausea or an irregular heartbeat.

People with kidney issues should be especially cautious, as they may have trouble clearing excess magnesium from the body.

If you’re considering a supplement, talk to a healthcare provider first — especially if you’re on medication, pregnant or breastfeeding or have underlying conditions.