Magnesium Bisglycinate: A Research-Backed Tool for Sleep Support
- Vienna Michaelsen
- Jan 31
- 4 min read
What a recent clinical study reveals:
TL;DR:Ā Research shows Magnesium Bisglycinate is a gentle, highly absorbable form of magnesium that supports calm, nervous system regulation, and better sleep. Itās often preferred over other forms like citrate or oxide because itās easy on digestion and backed by research. For more, read the blog below.
Donāt care to read more but want to try it for yourself? Shop Magnesium Bisglycinate at BREATHEās Thorne DispensaryĀ Weāre giving our BREATHE Community 20% off our Thorne Dispensary for all of February, no code needed
Sleep challenges are rarely just about sleep.
We often see poor sleep connected to stress, nervous system dysregulation, hormonal shifts, trauma, or simply living in a world that never slows down. When the body doesnāt feel safe enough to rest, sleep becomes fragile ā no matter how badly we want it.
Because of this, we pay close attention to research that explores gentle, supportive tools that may help the nervous system settle. One such tool that continues to gain attention is Magnesium Bisglycinate.
A recent clinical study published in Nature and Science of SleepĀ offers meaningful insight into how this form of magnesium may support people experiencing poor sleep quality.Ā InĀ this 2025 randomized, double-blind, placebo-controlled trial, researchers studied 155 adults who reported ongoing sleep difficulties.
For four weeks, participants took either:
Magnesium BisglycinateĀ (250 mg elemental magnesium daily), or
a placebo
Those who took Magnesium Bisglycinate experienced greater improvements in insomnia symptomsĀ compared to the placebo group. While the changes were modest, they were consistent, particularly for individuals likely starting with lower magnesium levels. Importantly, the supplement was well tolerated, reinforcing Magnesium Bisglycinate as a gentle optionĀ rather than a sedating or forceful sleep aid like prescription sleeping medicine or melatonin.
Magnesium supports calm in the nervous system and helps the body shift toward rest. Not all magnesium forms are equal ā and some are better suited for sleep than others.
Key reasons bisglycinate is often preferred:
Chelation improves absorption ā Bisglycinate is magnesium bound to two glycine molecules, which enhances uptake and reduces digestive side effects.
Extra calming effect ā Glycine itself promotes relaxation and supports nervous system regulation, helping your body feel ready for sleep.
Gentle on digestion ā Unlike citrate or oxide, bisglycinate rarely causes loose stools or GI upset at night.
Clinical research support ā Most studies on magnesium for sleep, including the 2025 PMC study, specifically use bisglycinate.
What This Does ā and Doesnāt ā Do
Magnesium Bisglycinate isnāt a cure for chronic insomnia, trauma-related sleep disturbances, or anxiety-driven nighttime wakefulness. Sleep is deeply connected to emotional safety, patterns of stress, and lived experience.
That said, research like this supports what many clinicians observe: when the nervous system has the right foundational support, deeper healing becomes more accessible.
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If youāre curious about whether Magnesium Bisglycinate could support your sleep, check out BREATHEās Thorne dispensary. Weāre offering our BREATHE Community 20% off your entire order for all of February, no code needed.
The Magnesium BisglycinateĀ available through our dispensary is the same form examined in the study discussed above and is chosen for its absorption, tolerability, and calming effects.
For those on-the-go, Thorone also has individual packs. We keep these on hand in the office as well.
Question from our Clients:
What if I need something more than just Magnesium Bisglycinate? I think I just need more support than magnesium alone.
Whether youāve tried Magnesium Bisglycinate and need more seep support, or are stepping down from sleep aids or melatonin, Thorneās Deep Sleep Complex is a melatonin-free, non-habit-forming blend designed to quiet the mind, ease nighttime tension, and support deeper, more restorative sleep, without next-day grogginess.
For Those Wanting to Reduce or Move Away From Sleep Aids or Melatonin:
Individuals who rely on sleep aids or melatonin and want a more supportive, gradual approach, Thorneās Sleep Stack offers a step-down option that works with the nervous system rather than forcing sedation.*
Together, these supplements are designed to support restorative sleep, relaxation, and regulation, making them a thoughtful option for those transitioning away from stronger sleep aids.
The BREATHE Perspective
Healing is rarely about one solution. Itās about creating safety in the body, supporting the nervous system, and honoring the whole person ā mind, body, and spirit.
Sleep is foundational. Evidence-informed tools like Thorneās Magnesium Bisglycinate, Deep Sleep Complex, and the Sleep Stack can be one small, meaningful part of that process.
Find the Right Level of Sleep Support:
Best for: Most people who need help falling or staying asleep
Magnesium bisglycinate is a highly absorbable, gentle form of magnesium that supports nervous system regulation, muscle relaxation, and sleep quality. Research shows magnesium plays a key role in calming the brain and supporting healthy sleep architecture.
This is our first recommendation for sleep support because it works with the bodyās natural relaxation systems and is well tolerated long term.*
Best for: When magnesium alone isnāt enough
If youāre still struggling with nighttime anxiety, racing thoughts, or shallow sleep, Deep Sleep Complex provides added support without melatonin. Its calming botanicals and amino acids help quiet the mind, ease tension, and support deeper, more restorative sleep ā without dependence or next-day grogginess.*
Think of this as the next layer of support when magnesium alone doesnāt fully do the job.
Best for: Significant sleep disruption, melatonin needs, or stepping down from sleep aids
For those who need more robust support, or who are currently using sleep medications or higher doses of melatonin, the Sleep Stack offers a structured option. It combines magnesium bisglycinate, low-dose melatonin, and PharmaGABA to support circadian rhythm regulation, nervous system calm, and sleep quality.*
This option can be especially helpful for transitioning away from stronger sleep aids or resetting disrupted sleep cycles.
How to Choose:
Start with Magnesium Bisglycinate
Add Deep Sleep Complex if you need more calming support
Use the Sleep Stack if sleep disruption is more severe or youāre stepping down from sleep medications or higher melatonin doses
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Disclaimer: This is for educational purposes only and is not medical advice. Supplements are optional and not a replacement for therapy or professional care.
Reference
Schuster J., Cycelskij I., Lopresti A., Hahn A. (2025). Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep, 17, 2027ā2040. PMCID: PMC12412596.