| Sleep quality & insomnia |
• 2024 crossover RCT (1 g Upgraded Magnesium, predominantly bis‑glycinate) in 31 adults with poor sleep: ↑ deep‑sleep minutes (+20 %), ↑ sleep efficiency (+4 %), ↓ ISI scores vs. placebo after 2 weeks.
• 2024 wearable‑tracked RCT replicated the rise in deep & total sleep time with 300 mg Mg‑glycinate for 30 d. |
240 – 400 mg at bedtime |
| Anxiety & mood |
• Meta‑analysis of 18 RCTs (2025) notes small‑to‑moderate anxiety reduction, with chelates outperforming oxide.
• Pediatric migraine cohort given 4‑6 mg/kg/day Mg‑glycinate for 6 mo: RCADS anxiety scores ↓35 %. |
200 – 360 mg daily (often split) |
| Migraine prophylaxis |
Reviews list Mg‑glycinate as the preferred oral form because it raises intracellular Mg without GI upset; doses of 400‑600 mg/day cut attack frequency 30‑50 % in small trials. |
400 – 600 mg in 2–3 doses |
| Muscle & nocturnal leg cramps |
Four‑week double‑blind RCT (300 mg/day bis‑glycinate) in adults with idiopathic leg cramps showed 27 % reduction in cramp frequency vs. placebo. |
300 mg with evening meal |
| Premenstrual syndrome & primary dysmenorrhea |
Glycinate is the top‑absorbing form in recent women’s‑health guidance; 250–400 mg/day lessened prostaglandin‑linked pain and reduced NSAID rescue use in small trials. |
250 – 400 mg, start 7 d pre‑menses |
| Metabolic health (insulin resistance) |
12‑week review finds organic Mg (incl. glycinate) improves HOMA‑IR and fasting glucose more consistently than inorganic salts. |
300 – 400 mg with main meal |
| Bone density & cardiovascular markers |
Observational & mechanistic data link higher Mg intake to greater BMD and modest BP reductions; a 12‑wk 480 mg RCT did not lower 24‑h BP in pre‑hypertensive adults, underscoring variability. |
300 – 480 mg daily |
