“The calming mineral 80% of adults are missing.”
Same product as our Sleep category pick — because magnesium serves double duty. Bisglycinate form crosses the blood-brain barrier, activating GABA receptors for genuine calm. Glycine itself is an inhibitory neurotransmitter. This is the foundation of any mental wellness protocol.
Bisglycinate crosses the blood-brain barrier
Dual mechanism: magnesium + glycine
NSF Certified for Sport
Foundation supplement for both sleep and mental health
Magnesium is required for 300+ enzymatic reactions including GABA receptor activation. Glycine is itself an inhibitory neurotransmitter. Studies show magnesium supplementation reduces anxiety scores and improves subjective stress measures.
From the sources we read every week for our concierge recommendations.
Josh Axe
“Magnesium Supplements: Benefits, Types, Dosage, Side Effects”
Magnesium gluconate is a gentle, well-tolerated form of magnesium supplements made by combining magnesium with gluconic acid. It’s commonly used for gradual correction of magnesium deficiency and long-term supplementation because it’s less likely to cause digestive upset. Studies show oral magnesium gluconate can effectively raise serum magnesium levels. Like other bioavailable forms, it may help support healthy blood pressure, metabolic function and proper muscle and nerve activity. How much magnesium to take (dosage) How do you know if you should use magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency. The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate. If you’re going to supplement, when should you take magnesium? The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption. So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender. According to the NIH, below are the recommended daily allowances (RDA) for magnesium: Infants to 6 months: 30 milligrams (mg) 7 to 12 months: 75 mg 1 to 3 years: 80 mg 4 to 8 years: 130 mg 9 to 13 years: 240 mg 14 to 18 years: 410 mg for men; 360 mg for women 19 to 30 years: 400 mg for men; 310 mg for women Adults 31 years and older: 420 mg for men; 320 mg for women Pregnant women: 350 to 360 mg Women who are breastfeeding: 310 to 320 mg How much magnesium per day is best in supplement form? This depends on the type of magnesium you take, the issue you’re attempting to improve and if you’re deficient. In some cases, high doses up to 800 to 1,800 milligrams of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor. Is it safe to take 500 milligrams of magnesium a day? Most authorities state that doses less than 350 milligrams daily are safest for most adults. In other words, the “daily upper intake level” for magnesium is 350 milligrams for anyone over 8 years old. Unless your doctor tells you otherwise, it’s best to take about 300 to 400 milligrams daily at most. For children, magnesium is safe when taken in doses of between 65 to 100 mg/day depending on age, or up to 350 mg/day for children older than 8 years. How do you choose the best magnesium supplement? When selecting a magnesium supplement, consider bioavailability, your health goals and any digestive sensitivity you may have. Forms like magnesium glycinate, taurate and amino acid chelates are generally easier on the stomach and better absorbed, while forms such as citrate and oxide may be useful for occasional constipation.
read the source →Examine.com
“Glycine benefits, dosage, and side effects”
icon Glycine is most often used for Sleep. The Examine Database covers Schizophrenia and Sleep Health. Evidence-based Glycine Save page Written by: Katie Jantz Fact-checked by: Giulia Guerrini •Last Updated: December 17, 2025 Glycine is an amino acid and neurotransmitter. It can play both stimulatory and depressant roles in the brain and has been researched for its effects on schizophrenia and sleep.    Share Glycine is most often used for Sleep. The Examine Database covers Schizophrenia and Sleep Health.  Written by: Katie Jantz, RPh, MSc Fact-checked by: Giulia Guerrini, MPharm Last Updated:December 17, 2025 Research Snapshot 27 references on this page 196 participants in 4 trials and 2 meta-analyses Examine Evidence Grades BSchizophrenia symptoms + 1 more C2 outcomes D1 outcome Glycine is linked to 2 conditions and outcomes. Get Examine+ or Examine Pro to unlock these insights and the details of over 50,000 other studies. Overview What is glycine? What are glycine’s main benefits? What are glycine’s main drawbacks? How does glycine work? Dosage InformationMedical disclaimer Formulation Glycine is most often taken as a powder dissolved in liquid (water, juice, etc.) or in a capsule. Range of dosages studied
read the source →1–2 capsules (200–400mg) in the evening. Can split doses: morning for calm, evening for sleep.
Who it's for
Anyone with anxiety, restlessness, racing thoughts, or difficulty winding down. 80% of adults are deficient.
Get Thorne Magnesium BisglycinateAffiliate link. We earn a small commission — it's how we keep Wellav8 free. We'd recommend this regardless.
Related topics
Wellav8 may earn a commission from products linked on this page. All products are independently selected based on our five-point standard. No brand pays for placement. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.